New

Melt Push/Pull/Leg Day Program

Melt Programming

Bodybuilding, Weightlifting

Coach

Matt Kunkel

Progressive hypertrophy training for real muscle and strength.

The Push/Pull/Leg Day Program is a structured 6-day split designed to build muscle, increase strength, and develop a balanced, athletic physique. Every day focuses on a major movement pattern, pairs a heavy compound lift with targeted hypertrophy work, and follows clear progression so you grow week after week, without wasting time.

Who it's for: Anyone who wants a simple, effective muscle-building plan. Perfect for busy adults who want structure, lifters who want more volume, and anyone who prefers a clean PPL split over random workouts.

Why?

✔️ Classic PPL Split - Two Push, two Pull, two Leg days for balanced muscle growth.

✔️ Progressive Overload Built In - Clear sets, reps, and RPE cues so you always know how to progress.

✔️ Strength + Hypertrophy - Heavy compound lifts paired with targeted accessory work for a complete physique.

✔️ High Training Frequency - Muscle groups hit multiple times per week for faster, more consistent results.

✔️ Efficient Sessions - 45-60 minute workouts designed for real life, not hours in the gym.

👉 Join 400+ everyday athletes building muscle and getting stronger with Push/Pull/Leg Day.

$19 / mo

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Progression Without Plateaus

PPL cycles rotate between strict progressive overload weeks and creative training formats like AMRAPs, EMOMs, and ladders. You get the muscle building power of structured lifting and the fun, high density sessions that keep training fresh. More stimulus, fewer plateaus, better results.

Build Muscle Faster

A true PPL split lets you hit each muscle group multiple times per week with enough volume to grow. With heavy compounds and targeted accessories, you build real muscle faster than random, one-off workouts.

Progress You Can See and Feel

Each workout follows clear progression with sets, reps, and RPE cues. You’ll know exactly when to add weight, add reps, or increase difficulty so strength and muscle actually build week to week.

High Training Frequency

Muscle groups get trained more often, which boosts strength gains, improves technique, and accelerates hypertrophy. Perfect for lifters who want more volume and faster results.

Simple, Sustainable Structure

A clean 6-day split that’s easy to follow and easy to stick to. Show up, train the day’s pattern, and go. No guesswork, no complicated programming, just consistent hard training that delivers.

Features

Direct Coach Support

Message Coach Matt anytime inside the app - get quick answers, clarification, and support so you never feel stuck or confused.

Programming 6 days per week

Six structured strength and hypertrophy days each week with clear movement patterns so you can train hard, stay consistent, and build real muscle.

Coaching Notes & Training Strategy

Every session includes intent, pacing cues, weight guidance, and smart progression so you know exactly how to train for the best results.

Exercise Video Guidance

Every movement has a video demo so you never have to guess how to perform an exercise.

Structured Daily Sessions

Every session is laid out clearly with step-by-step structure, timing, and instructions so you can show up, follow the plan, and get to work.

Committed Community and Teammates

A supportive community of everyday athletes who train hard, share wins, and keep each other consistent.

Delivered through TrainHeroic

All your training in one app - easy logging, video demos, coaching notes, and daily sessions delivered straight to your phone.

Equipment

Recommended

Barbell or pair of dumbbells is all you'll need.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

More from Melt Programming

Matt Kunkel

Founder - Melt Programming

NO ONE IS COMING TO SAVE YOU.

If you want more muscle and more strength, you need structure, not random lifts. PPL gives you progression, volume, and intensity that actually move the needle. Show up and build the physique you’ve been chasing.

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The Proof

Bo Labrum

Fit Dad

Verified Athlete

"“Melt is a game changer. I used to waste time searching for workouts and repeating the same things. Now I get quality sessions every day that build strength, muscle, and endurance. The results are real, and Matt is always responsive and open to feedback.”"

Ben Hruby

Fit Dad/Former College Athlete

Verified Athlete

"“After college football, I needed something that pushed me mentally and physically — Melt delivered. A year in, through MetCon, Hybrid, and Full Body Strength, I’m in the best shape of my life, even as a new dad. The scaled options let my wife train with me, and the community keeps us consistent.”"

Brit Bilyea

Fit Mom/Law Enforcement

Verified Athlete

"“I’ve been following Matt’s programming for months and the daily variety feels like a choose-your-own plan. Across the 6-week blocks my strength and movement have skyrocketed. The workouts are smart, detailed, and Matt is quick to answer questions and take feedback. Truly fits every fitness level.”"

Alicia McBride

Fit Mom

Verified Athlete

"“Melt has changed my health and mindset. I went from type 2 diabetic with high blood pressure to no longer needing insulin or meds. I’ve lost 75 lbs, gained confidence, and feel no limits. Matt makes the program personal, and it’s helped me build real discipline and a better life.”"

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When you join a team you’re getting more than programming, you’re joining an online community.

Melt Push/Pull/Leg Day Program