Zac Perna
Push Pull Legs
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This program is based off fundamental bodybuilding principles and splits the body up in to three groups (push, pull and legs) with 6 days of training. This will help you gain size and strength and is designed to be followed continuously for four weeks. There are no prescribed days for specific rest days but I would recommend you take at least 2 per week whenever your body needs it. For example, you don’t need to train 6 days per week, you can train 4 days per week if that’s more suitable and just keep ticking along the program!
I encourage you to focus primarily on form (see my videos for detailed breakdowns and cues) and progressively overloading. So every week I’d like you to keep track of your weights and aim to increase them slightly OR increase the number of reps. However, never compromise form!
Please share your progress with me @zacperna and in the app! I’m here to coach and help you so please message or tag me along the way
4 weeks program
4 weeks program
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Zac Perna
Online personal trainer
My name is Zac Perna, I’m from Melbourne Australia and have been in the gym obsessed for over 10 years.
My style of training is more bodybuilding oriented with a heavy focus on form, mind muscle connection, injury prevention and having fun in the process!
I am passionate about improving lives through fitness and self development. At the time of writing have transformed over 10,000 Clients online.
This app was created to impact thousands more in a direct and personal way!
Aside from fitness, I have a passion for film making, reading, snowboarding and travelling and when I’m not in the gym you can find me hanging with friends and family or most likely my fluffy toy cavoodle ‘Bear’.
Frequently asked questions
What do I do if I need an alternative for an exercise?
If you need to swap an exercise and are unable to think of a suitable alternative, send us a message and we’ll provide one for you.
What do the sets listed represent?
The sets listed are working sets. A working set is one that challenges you. Therefore take as many warm-up sets as you need, then perform the working sets and rep ranges listed.
What do I do if I need to rest more than the program dictates?
If you need the rest, then definitely have it! All you do in this instance is resume on the week and day you were going to complete when you’re able to. For example if you need to rest on week 1- day 3, do so and resume on that day when you’re ready.
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