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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 and Google Play
Free to download, no account required to start.