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Push Pull Legs
The popular Reddit six-day push/pull/legs split: heavy five-rep barbell work paired with high-volume hypertrophy accessories, run twice a week for maximum muscle. You enter and progress every weight yourself.
- Level
- Beginner
- Goal
- Size
- Days per week
- 6 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Push A
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 5 × 5AMRAP | Your choice |
| Overhead Pressvolume | 3 × 8 | Your choice |
| Incline Dumbbell Pressvolume | 3 × 8 | Your choice |
| Triceps Pushdownvolume | 3 × 8 | Your choice |
| Overhead Triceps Extensionvolume | 3 × 8 | Your choice |
| Lateral Raisevolume | 6 × 15 | Your choice |
2
Pull A
| Exercise | Sets × reps | Load |
|---|---|---|
| Deadlift | 1 × 5AMRAP | Your choice |
| Lat Pulldownvolume | 3 × 8 | Your choice |
| Low-Pulley Seated Rowvolume | 3 × 8 | Your choice |
| Face Pullvolume | 5 × 15 | Your choice |
| Hammer Curlvolume | 4 × 8 | Your choice |
| Dumbbell Curlvolume | 4 × 8 | Your choice |
3
Legs
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 3 × 5AMRAP | Your choice |
| Romanian Deadliftvolume | 3 × 8 | Your choice |
| Leg Pressvolume | 3 × 8 | Your choice |
| Leg Curlvolume | 3 × 8 | Your choice |
| Calf Raise Machinevolume | 5 × 8 | Your choice |
4
Push B
| Exercise | Sets × reps | Load |
|---|---|---|
| Overhead Press | 5 × 5AMRAP | Your choice |
| Barbell Bench Pressvolume | 3 × 8 | Your choice |
| Incline Dumbbell Pressvolume | 3 × 8 | Your choice |
| Triceps Pushdownvolume | 3 × 8 | Your choice |
| Overhead Triceps Extensionvolume | 3 × 8 | Your choice |
| Lateral Raisevolume | 6 × 15 | Your choice |
5
Pull B
| Exercise | Sets × reps | Load |
|---|---|---|
| Bent-Over Row | 5 × 5AMRAP | Your choice |
| Lat Pulldownvolume | 3 × 8 | Your choice |
| Low-Pulley Seated Rowvolume | 3 × 8 | Your choice |
| Face Pullvolume | 5 × 15 | Your choice |
| Hammer Curlvolume | 4 × 8 | Your choice |
| Dumbbell Curlvolume | 4 × 8 | Your choice |
6
Legs
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 3 × 5AMRAP | Your choice |
| Romanian Deadliftvolume | 3 × 8 | Your choice |
| Leg Pressvolume | 3 × 8 | Your choice |
| Leg Curlvolume | 3 × 8 | Your choice |
| Calf Raise Machinevolume | 5 × 8 | Your choice |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play