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Are you searching for a purpose-driven fitness program that delivers results and stands out from the conventional gym experience? Look no further than the Push-Pull-Legs (PPL) group fitness program for small groups of up to 10 individuals. In this article, we'll explore the remarkable benefits and purpose of the PPL program, emphasizing its structured and progressive nature compared to the often chaotic and haphazard approach found in CrossFit gyms or commercial fitness centers.


The PPL workout program is meticulously designed to divide workouts into three categories: push, pull, and leg exercises. Each category targets specific muscle groups and movements, providing a purposeful and balanced approach to fitness. Here's an in-depth look at the key distinctions between the PPL program and conventional gym workouts:

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Purpose: The PPL group fitness program is structured with a clear progression plan. It systematically challenges participants' muscles and abilities over time, ensuring steady improvement. Key Distinction: Unlike the often random and unpredictable workouts at CrossFit gyms or commercial fitness centers, where the focus may be on intensity without a structured plan, the PPL program offers a progressive path to help individuals achieve their fitness goals methodically.

Comprehensive muscle development


Purpose: The primary goal of the PPL program is to stimulate overall muscle growth and strength. It does this by categorizing exercises into pushes, pulls, and leg work, targeting all major muscle groups. Key Distinction: In contrast, conventional gym workouts may lack a systematic approach to muscle development. Exercises can be chosen randomly, leading to potential muscle imbalances or insufficient targeting of key muscle groups.


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Purposeful Workouts

Purpose: The PPL program incorporates variety to keep workouts engaging while staying purposeful. It regularly changes exercises and rep schemes to prevent plateaus. Key Distinction: CrossFit workouts often focus on high-intensity functional movements but may lack the structured variety seen in a PPL program. Commercial gym workouts may lack both structure and variety, potentially leading to stagnation.

Customization and collective goals


Purpose: The PPL program is adaptable to different fitness levels and goals within a group. It allows customization while maintaining a sense of collective progress. Key Distinction: In contrast, CrossFit workouts may prioritize group intensity over individual goals, potentially neglecting varying fitness levels. Commercial gym workouts are typically self-guided, making it challenging to align individual goals within a group setting.


Time-Efficiency with purpose

Purpose: PPL group fitness sessions are time-efficient, making them ideal for busy individuals. They emphasize meaningful workouts in a compact timeframe. Key Distinction: Conventional gym settings may lack the time-efficiency seen in a PPL program. CrossFit sessions can be intense but may not always prioritize the efficient use of time.

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The Power of Progression:

Micro-Cycles in a Push-Pull-Legs (PPL) Program

Unlocking your full fitness potential isn't a one-size-fits-all journey; it's a dynamic process that demands a structured approach. The Push-Pull-Legs (PPL) program with micro-cycles takes this structured approach to the next level, guiding participants through distinct phases of muscular endurance, hypertrophy, strength, and functional power.


The Importance of Progression in Micro-Cycles:


Progression in micro-cycles within a PPL program is essential because it aligns with the body's adaptive nature. By gradually introducing new challenges, the body has time to adjust, adapt, and grow in a controlled and sustainable manner. This structured progression also keeps workouts fresh, motivating participants and reducing the risk of plateaus.

Muscular Endurance Phase:


This phase serves as the foundation, enhancing participants' ability to perform higher repetitions with lower weights. It improves stamina and prepares muscles for the upcoming phases. Benefits: - Improved endurance: Increases the ability to sustain effort during workouts. - Enhanced muscle conditioning: Builds a solid foundation for more demanding phases. - Reduced risk of injury: Better muscle endurance contributes to injury prevention.

Hypertrophy Phase:


Following endurance, the hypertrophy phase focuses on muscle growth. Participants lift moderate to heavy weights for moderate repetitions to induce muscle hypertrophy, leading to increased muscle size and definition. Benefits: - Muscle development: Promotes noticeable gains in muscle size and aesthetics. - Metabolic boost: Increased muscle mass elevates resting metabolic rate, aiding in fat loss. - Strength foundation: Laying the groundwork for future strength gains.

Strength Phase:


In the strength phase, participants focus on lifting heavy weights for lower repetitions. This phase capitalizes on the muscle growth from the hypertrophy phase, converting it into functional strength. Benefits: - Improved functional strength: Enhances the ability to lift heavier objects and perform daily tasks with ease. - Enhanced muscle density: Muscles become denser and more capable of handling heavier loads. - Increased bone density: Strength training contributes to stronger bones.

Functional Power Phase


The final phase in the micro-cycle progression, the functional power phase, combines strength and speed. Participants perform explosive movements with weight to translate their newfound strength into functional power. Benefits: - Explosive power: Develops the ability to generate force rapidly, important for sports and everyday activities. - Enhanced agility: Improves coordination and agility, making movements more efficient. - Complete fitness: Combines endurance, muscle growth, strength, and power for a well-rounded physique.


Progressing through micro-cycles within a Push-Pull-Legs (PPL) program is a deliberate and effective approach to fitness. Each phase, from muscular endurance to functional power, serves a unique purpose and offers distinct benefits. By moving progressively through these phases, participants not only achieve a balanced and well-rounded fitness but also mitigate the risk of stagnation and injury. The structured progression in a PPL program with micro-cycles empowers individuals to reach their fitness goals efficiently and effectively, ensuring continuous growth and improvement on their fitness journey.


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