Real Results Pull, Squat, Press Fullbody Workout

A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.

Workout Summary

Build Muscle
Full Body
6 weeks
45-60 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

This program uses a limited number of compound exercises with a set rep schedule designed for strength increases. You will work the programmed moves in the order in which they are listed. This is a fullbody template worked three days a week, on a Heavy, Light, Medium schedule (HLM). There are 5 moves in this basic program. Other versions of this program will be introduced with slight changes, but the core of the program, Pull, Squat, Press will remain. The program will require a period of conditioning before you will be able to work it to full intensity.

Pull, Squat, Press

The cornerstone of the Real Results system is the use of Pull, Squat, Press. Each training will start off with a pulling movement (such as deadlifts), a squat movement and a press movement. Do NOT change the order of these lifts. Also, do not exchange any of these exercises with machine movements or other inferior lifts.

Real Results Pull, Squat, Press Workout

Perform this workout 3 days per week: Monday, Wednesday and Friday.

Real Results Pull, Squat, Press Workout
Exercise Sets Reps
Deadlift - Olympic Style HLM *  
Squat - High Bar Olympic Style HLM *  
Incline Bench Press HLM *  
Dumbbell Row 4 6
Dips 5 Bodyweight

The major obstacle that most people will face is going to be the amount of pulling movements you will be performing during the week. Unless you have spent any serous amount of time learning Olympic lifts, this aspect is going to be your steepest learning curve.

Most other programs that involve any serious amount of deadlifting won’t have you pulling with the volume that this program will. This is an aspect that is central to the effectiveness of building your posterior chain strength. Before you become concerned that frequent deadlifting might be too much, take into account the relative intensity of each deadlift workout. The numbers may seem low, but don’t be fooled by this. You’re going to be worked hard.

The Weekly Schedule

As the title of this workout suggests the main moves are a pull, squat, and press. Those three movements will be worked on an identical set/rep schedule throughout the week. The deadlifts will be worked at a lower overall percent of max (1RM) than the other two. Even so, you will need time to work into the volume.

Mondays, heavy day schedule - 1x5, 1x5, 1x3, 4x3.

Deadlifts will be pulled at 45, 50, 60, 65 percent of your estimated max. It is better to start out too light rather than too heavy. Don’t let your ego get the better of you and pull too heavy of a weight.

Squats and pressing will be done at 50, 60, 70, 80 percent of estimated max. Again, it is better to start out too light rather than too heavy.

Wednesday and Fridays set rep schedule is the same except for the last set of 4x3. This last set is the workset of each day. Wednesday is a light day so this last set will be a 2x3 scheme.

Friday is a medium day, and it will be worked as a 3x3 scheme.

HLM Set/Rep Scheme Example

  • Monday - 1x5 1x5 1x3 4x3
  • Wednesday - 1x5 1x5 1x3 2x3*
  • Friday - 1x5 1x5 1x3 3x3*

*On Wednesday and Friday it is not important to finish the final set if you are unable too. The heavy day work on Monday is the important day, and you will need to finish all of your work sets.

The Two Additional Exercises

These are run straight across the week with no real changes to their scheme.

  • Dumbbell rows - 4x6
  • Dips - 5x bodyweight

Performance Considerations

For the three main moves it would be a good idea to start out below 80 percent for the top worksets, allowing yourself a few weeks to build into the program. The compound effect of pulling and squatting together will be a new experience for all but a few.

Consider working your top sets at the same weight as your third set when starting out. This will have you work at 60 percent for deadlifts, and 70 percent for squatting and pressing. I would also advise that you not add weight to the pulling section for at least a few weeks. Also, do not add weight aggressively to the pulling section when you do. 5lbs at a time will be plenty of weight to add. If you do add more than take this into account for your squat worksets. They will be harder to perform. Just allow for this and realize that one affects the other.

Once you are established in the program you will be able to add weight a bit faster for a while. Remember, the compound impact of the two lower body exercises means that small weight increases on one move will affect the other directly.

I would run the squat cycle initially for about 8 weeks. After that I would run cycles of about 6 weeks. In order to keep balance to your body, swap between back and front squats on a regular basis. This will also allow for a period of slightly lighter overall loading. When you swap between front and back squats drop your top sets down in overall percent and allow yourself some lighter loads to work with, build up over the cycle to a new higher top workset than the last time.

You don’t need to hit a new 1 rep PR (personal record) every 6 weeks. Instead, try for a new top workset better than the one you had 6 weeks ago. By working smart and managing your intensity you should be able to utilize this program for a long time. There will be additions and articles on various aspects of performing this program in the near future.

157 Comments+ Post Comment

No Profile Pic
Posted Sun, 05/04/2014 - 02:58


No Profile Pic
Posted Mon, 02/17/2014 - 06:54
Charlie Bradley

Hi, I must admit I was a bit sceptical about this workout. But after my first shot at it, any routine that makes me feel this powerful and pumped can only be a good thing. Give it a try you'll love it!!
Thanks for posting it Steve.

No Profile Pic
Posted Tue, 01/28/2014 - 01:09


In the past I've worked out to maintain my figure and tone my muscle a little bit. However, I haven't worked out in a while due to change of lifestyle and back injuries.
I've been meaning to go back but I'm not quite sure what I can or can't do. So I was wondering if this is a program that a person like me, with a lower back herniated disk, can do.
Also, since I haven't work out in a while where should I start? What should I start eating? And finally how can I understand about the percentages mentioned in the explanation of the program?
I apologize in advanced for not knowing the lingo but I really want to do something about my bodyand I want to try out this regime, but first got to understand it to follow.

Thank you for your time and effort to help us,

No Profile Pic
Posted Thu, 05/16/2013 - 16:39
Zak Kourrair


How quickly will this give you noticeable results and also, which muscles does it work on?

No Profile Pic
Posted Tue, 03/19/2013 - 18:59

Have there been any additions to this program? I have been using this for awhile now and would like to know if their has been an intermediate lifting level added??

No Profile Pic
Posted Sun, 03/03/2013 - 12:09

Hey Steve,

Thanks for this. I've been following the workout for about 8 weeks now. But just re-read the thing and have a few questions:

(i) What exactly did you mean by "run the squat cycle for 8 weeks"? Does that mean I only add weight 8 weeks later?

(ii) How many reps per set for the dips? I generally do to failure for each of the five sets.



No Profile Pic
Posted Sun, 03/03/2013 - 06:24


I've been following this program for about 8 weeks but just reread the article and have two questions:

(i) how many reps do I do for the the dips? I generally just do to failure.

(ii) what exactly did you mean by "run the squats cycle for 8 weeks"? Can't mean that I only add weight after 8 weeks right?

Many thanks,


No Profile Pic
Posted Wed, 01/02/2013 - 14:43

Hey Steve,

Can barbell rows be substituted for the dumbbell rows? Also, just out of curiousity, why did you choose incline bench for the press portion of this workout? Thanks for your time.

No Profile Pic
Posted Sun, 12/30/2012 - 00:15
Ben Gedzyk

Steve, I've been researching three day compounds vs. 4&5 day splits for a mass and strength goal. I'm getting mixed reviews but looking for the best direction from a professional. I don't use pro hormones or steroids I wanna do it on my own like the classic Arnold or reg park. I'm not bodybuilding per say but want extra meat. Any advice would be great
Thanks, Ben

No Profile Pic
Posted Sun, 11/11/2012 - 13:05

i have to ask is this the same steve that used to work with renee kazmarski and the powerlifters at the new richmond high school?

No Profile Pic
Posted Thu, 10/25/2012 - 10:55

Aslo, what sort of diet would you recommend for this workout?

No Profile Pic
Posted Thu, 10/25/2012 - 10:54


For the Bench Press is it absolutely necessary to incline the bench or can I do the press on the flat?

No Profile Pic
Posted Wed, 10/24/2012 - 12:44


The gym I belong to does not have free weight barbells is it ok to a Smith machine for this workout? Thanks.

No Profile Pic
Posted Mon, 10/15/2012 - 09:11

I am looking for a full body workout that will me gain strength and a nice muscular look. I also want to stick with my HITT running routine. would it be alright to do this 3 day workout and HITT on between days?

No Profile Pic
Posted Tue, 10/09/2012 - 04:11


What percentage is used for the incline bench press? I can't see any indication of what should be lifted.

No Profile Pic
Posted Sun, 10/07/2012 - 07:59

What should I eat before and after the session?


No Profile Pic
Posted Tue, 09/18/2012 - 23:39

hi steve i have been out of training for bout 2 months now want to get back to it so i have been reading bout this program and i am going to try it.. my mail goal is to loose fat and tone up and i have done well so far through cardio based weight training but now i want to move to heavier training.. so i have written this program down in a book can u just confirm that i have it right? example i have monday as heavy day
set 1@ 5 reps
set 2@ 5 reps
set 3@ 3 reps
and set 4@ 3 reps.. and same for squats, incline bench and db rows..
can u just confirm it as i want to start it this monday coming..
thank you.

No Profile Pic
Posted Thu, 09/06/2012 - 01:46

Is this workout for me? I weigh 60 kgs 5'9 and I am toned but I want to gain muscle mass and weight fast. Is this the best workout routine for my goal?

thanks, Goku

No Profile Pic
Posted Tue, 08/07/2012 - 12:38

im only 14 years old and want to put on some muscle should i be doing some of these exercises at my age

No Profile Pic
Posted Mon, 08/06/2012 - 07:26

Hi Steve

I was wondering if this program is the best/fastest way of gaining lean muscle over like a 4 or 5 day split for a want to be natural body builder?

No Profile Pic
Posted Tue, 06/19/2012 - 12:57

Hello Steve, I wanted to do this full body workout to bulid muscle strength but I also wanted to loose weight at the same time. What kind of cardio do you recommend doing with this workout and what days?

No Profile Pic
Posted Sun, 06/03/2012 - 20:18

im looking to make gains and add muscle, but I use swimming as my cardio. Do you think that swimming while doing this workout will be too much? I usually swim 3 times a week.

No Profile Pic
Posted Sun, 05/13/2012 - 07:04

Hi Steve, i have been working out for six years so i dont consider myself as a beginner. I realy love the heavy stuff like deads, squats etc. so i was wondering what to change to make this workout more suitable for a upper intermediate or advanced lifter. I allready added heavy farmers walk with fat gripz at the end of the workout. What do you thing about adding some high-pulls, overhead presses, weighted close grip pullups? Thanks

No Profile Pic
Posted Mon, 05/07/2012 - 12:40
Aldino Williams

On the off days is it ok to do cardio? Also would it be ok to do abs one day a week on an off day?

No Profile Pic
Posted Wed, 05/02/2012 - 23:20

Hello Steve it will be hard for me to be able to dead lift is there any replacement

No Profile Pic
Posted Sun, 04/22/2012 - 10:06

I'm curious about the order of the lifts. What is the theory/logic behind the pull,squat,press?

No Profile Pic
Posted Thu, 04/19/2012 - 18:09

hi steve, i have been reading this workout set and been doing it at the gym too, really great, effective and very simple which enables me to do other things during the day. Yet i was wondering if i could mix some abdominal exercise during the trainning session aswell... thanks steve!!!

No Profile Pic
Posted Tue, 04/10/2012 - 17:03

Will this be good for me?
I'm 15 years old and pretty small. I weigh about 54kg and don't have much muscle. I have a small stomach. I'm looking to get muscles and abs.

No Profile Pic
Posted Sun, 04/01/2012 - 12:39

How do I know what my max weight is?

No Profile Pic
Posted Mon, 03/05/2012 - 18:03
Robert Layne

What does everyone think of this workout?

Deadlifts 1x5, 1x5, 1x3, 4x3 (should a toe raise be performed at the end of the reps?)
Squats 1x5, 1x5, 1x3, 4x3
Incline Bench Press 1x5, 1x5, 1x3, 4x3
Medium Grip Pullups and Dumbbell Row 4x6 (chinups for max reps, rows to make chin+rows 6 reps total)
Dips 5xMax

Deadlifts 1x5, 1x5, 1x3, 2x3
High Pulls 3x3 (should I do 1/4 squat high pull or dead hang high pull?)
Front Squats 1x5, 1x5, 1x3
Squats 2x3
Overhead Squats 2x5
Incline Bench Press 1x5, 1x5, 1x3, 2x3
Medium Grip Pullups and Dumbbell Row 4x6 (chinups for max reps, rows to make chin+rows 6 reps total)
Dips 5xMax

Power Cleans 1x5, 1x5, 1x3, 3x3
High Pulls 3x3
Front Squats 1x5, 1x5, 1x3
Squats 3x3
Overhead Squats 2x5
Standing Front Press 1x5, 1x5, 1x3, 3x3
Medium Grip Pullups and Dumbbell Row 4x6 (chinups for max reps, rows to make chin+rows 6 reps total)
Dips 5xMax


No Profile Pic
Posted Wed, 02/29/2012 - 15:40

Hi, I was wondering if u could advice me on a few things...I want to start doing weights,I've never done them before and would like to know how I start off...I weigh 565kilos and would like to increase my size,also could you advise me of any foods/fruit that will help me,many thanks Tommy

No Profile Pic
Posted Sun, 02/26/2012 - 23:52

I don't have a dumbbell set or a dip bar. Are there any alternative exercises? I do have a pull-up bar though

No Profile Pic
Posted Wed, 02/15/2012 - 18:56

I haven't done any lifting in over 5 years. How would you recommend finding out what my 1 rep max is so that I can figure out what my percentages are? Didn't want to go in and throw a bunch of weight on the bar and hurt myself trying to go for max the first time, lol. Thanks!

No Profile Pic
Posted Thu, 02/09/2012 - 17:41

I have been on this workout for about 1 month now. I have seen gains in size in my shoulders, back and arms. I do understand you can be on this particular workout as long as you are seeing gains. What kind of workout could i go to after that would stay on the same type of schedule?

No Profile Pic
Posted Wed, 01/25/2012 - 12:34

HI Steve

Why DB rows and not pull ups or chin ups?

No Profile Pic
Posted Sun, 01/15/2012 - 17:45

How do you know what your max is for the 3X3 thing?

No Profile Pic
Posted Sat, 01/14/2012 - 09:32

if you are doing things in precentages of a max weight, how does one know what that max weight is? and when you have something like 4X3, what does that mean?

No Profile Pic
Posted Fri, 01/13/2012 - 08:11

I have been running this since late September. Can you suggest a different rowing lift that would be appropriate. Just looking for something different than the dumbell rows at this time. Thanks

No Profile Pic
Posted Fri, 01/13/2012 - 17:11

You could swap out the DB rows with a medium grip chin move. Try alternating between chins and DB rows from session to session, or week to week.

No Profile Pic
Posted Mon, 01/16/2012 - 13:35

Thanks, this program is great.

No Profile Pic
Posted Thu, 01/19/2012 - 16:32

What are your thoughts of trap bar deadlifts versus deadlifts? Also, isn't it possible to line the weights on a trap bar up where they would be on a straight bar and keep the same deadlift form?

No Profile Pic
Posted Thu, 01/19/2012 - 16:34

What are your thoughts on subbing trap bar deadlifts for deadlifts?

No Profile Pic
Posted Wed, 01/11/2012 - 13:16

Steve, after completing an 8-12 week rotation of this routine, do you have another routine you would recommend moving on to?

No Profile Pic
Posted Mon, 01/09/2012 - 19:53

Hey, I have a limited range of motion in my right ankle due to a previous in jury. I've watched tons of online video's to try and correct my form on my squat. But the reality is that my ankle won't permit me to do squats with correct form (without doing a GM when rising up). I can really only do a wide squat with proper form. What I'm really getting at is, is doing a wide style squat ok for this routine?

No Profile Pic
Posted Sat, 01/07/2012 - 18:08

Hi steve, I've been doing your 5 day power building split for 2 weeks now and love it! Although now that I'm starting my mma training again I wont have time to continue this plan, my question to you Is am I better off doing your 4 day split or this 3 day split? Thankyou

No Profile Pic
Posted Sat, 01/07/2012 - 04:30

hi steve im on my 12th week now and have gained nearly a stone i did up reps to 5 as 3 was not pushing me enough i'v been traing for 3 years now and im 43. i did not look after myself before this so didnt think i'd so well please when is the next program coming out

No Profile Pic
Posted Mon, 01/02/2012 - 02:46
Johan Balan

Hi Steve,
Don't have a dip machine, can I do bench dips instead.

No Profile Pic
Posted Sat, 12/31/2011 - 14:11

Can the deadlift be performed with an enclosed rack? My gym doesn't have any free standing barbells...any suggestions or hints on deadlifting with a rack?

No Profile Pic
Posted Thu, 12/29/2011 - 06:45
Johan Balan

Hi Steve,
Congratulations, excellent workout program. I would really appreciate if you could advise an alternative exercise for dips, could I do push ups instead.
With best regards,

No Profile Pic
Posted Wed, 12/21/2011 - 13:14

Could you at some point get into thew theory behind these exercises done together and the fact they must be done in this order. I am very interested.

Thanks for a great workout..seeing nice gains!!