The Viral PPL Gym Training Programme

Build strength. Build muscle. Make measurable progress.

The Viral PPL is a complete 12-week gym training programme created by Dan Barford for anyone who wants to build muscle, increase strength and train with greater structure and confidence.

Based around the proven Push, Pull and Legs training format, the programme gives you focused workouts for your Push chest, shoulders and triceps; Pull back and biceps; and Legs and calves.

You can choose the training frequency that best suits your lifestyle, experience and recovery:

• Three-day option – ideal for busy schedules or those newer to structured training
• Six-day option – increased training frequency and volume for experienced gym users

Each workout sets out the exercises, warm-up sets, working sets, repetition ranges and coaching points you need. You will also receive links to Dan’s exercise demonstration videos, helping you understand how each movement should be performed before beginning your workout.

What’s included

• A complete 12-week Push, Pull and Legs programme
• Flexible three-day and six-day training options
• Dedicated Push, Pull and Legs workouts
• Warm-up and working-set guidance
• Sets, repetition ranges and recommended intensity
• Exercise-specific coaching points
• Video demonstrations for every workout
• Progressive overload guidance
• Recommended rest periods
• Advice for overcoming training plateaus
• Frequently asked questions and programme guidance

Train with purpose

The Viral PPL shows you how to select an appropriate starting weight, gradually increase your repetitions and progress the weight once you can complete every working set with good form.

Rather than chasing exhaustion, you’ll focus on the things that create lasting progress:

• Consistent training
• Controlled technique
• Full range of motion
• Progressive overload
• Adequate recovery
• Tracking every workout

Who is the programme for?

The Viral PPL is suitable for men and women who want to:

• Build muscle and strength
• Follow a structured gym routine
• Improve exercise technique
• Progress beyond unplanned workouts
• Train three or six days per week
• Track their performance and make measurable improvements

Beginners can use the programme by starting with lighter weights and concentrating on learning each movement. More experienced gym users can use the six-day structure to increase training frequency and volume.

Repeat it. Improve it. Keep progressing.

After completing the initial 12 weeks, you can repeat the programme, increase your lifts and aim to outperform your previous results.

This isn’t a quick fix. It’s a practical training system designed to help you show up, train intelligently and become a stronger version of yourself.

Follow the plan. Track your progress. Trust the process.

Product highlights

• 12-week structured gym programme
• Three or six training days per week
• Suitable for men and women
• Beginner and experienced gym-user friendly
• Exercise demonstration videos included
• Instant digital access
• Repeatable for continued progression

Call to action

Ready to stop guessing and start training with a clear plan?

Get The Viral PPL today and start your first structured strength and muscle-building training.

Important information

This is a digital product supplied as a downloadable PDF. No physical item will be posted.

The programme is intended for healthy adults and provides general fitness information only. If you have an existing medical condition or injury, or you are returning to exercise after an extended break, consider consulting a qualified healthcare professional before starting.

Individual results vary and depend on factors including training consistency, nutrition, recovery, genetics and lifestyle.

For personal use only. The programme must not be copied, shared, reproduced, resold or redistributed.