Free program · Push/pull/legs
Push days train chest, shoulders and triceps; pull days back and biceps; leg days everything below the belt. Run the three twice a week, a heavier A day and a higher-volume B day, and each muscle gets trained twice with plenty of time to recover.
Chest, shoulders, triceps · heavier
| Exercise | Sets × reps |
|---|---|
 Barbell Bench PressChest · Barbell | 4 × 5–83 min rest |
 Military / Overhead PressShoulders · Barbell | 3 × 6–102.5 min rest |
 Incline Dumbbell Bench PressChest · Dumbbell | 3 × 8–122 min rest |
 Cable Lateral RaiseShoulders · Cable | 3 × 12–1560 s rest |
 Rope Tricep ExtensionTriceps · Cable | 3 × 10–1560 s rest |
Back, rear delts, biceps · heavier
| Exercise | Sets × reps |
|---|---|
 Bent Over RowUpper Back · Barbell | 4 × 6–82.5 min rest |
 Pull UpLats · Bodyweight | 3 × 6–102 min rest |
 Seated Cable RowUpper Back · Cable | 3 × 10–1290 s rest |
 Cable Face PullShoulders · Cable | 3 × 12–1560 s rest |
 EZ Bar CurlBiceps · Barbell | 3 × 8–1260 s rest |
Squat focus
| Exercise | Sets × reps |
|---|---|
 Barbell Back SquatQuads · Barbell | 4 × 5–83 min rest |
 Stiff Leg DeadliftHamstrings · Barbell | 3 × 8–102.5 min rest |
 Leg PressQuads · Machine | 3 × 10–122 min rest |
 Seated Leg CurlHamstrings · Machine | 3 × 10–1575 s rest |
 Standing Machine Calf RaiseCalves · Machine | 4 × 10–1560 s rest |
Chest, shoulders, triceps · volume
| Exercise | Sets × reps |
|---|---|
 Incline Bench PressChest · Barbell | 4 × 6–102.5 min rest |
 Seated Dumbbell PressShoulders · Dumbbell | 3 × 8–122 min rest |
 Chest DipChest · Bodyweight | 3 × 8–1290 s rest |
 Standing Cable FlyChest · Cable | 3 × 12–1560 s rest |
 Dumbbell Lateral RaiseShoulders · Dumbbell | 4 × 12–2060 s rest |
 Seated Dumbbell Tricep ExtensionTriceps · Dumbbell | 3 × 10–1260 s rest |
Back, rear delts, biceps · volume
| Exercise | Sets × reps |
|---|---|
 Lat Pull DownLats · Cable | 4 × 8–122 min rest |
 Neutral Grip Chest Supported Dumbbell RowUpper Back · Dumbbell | 3 × 8–1290 s rest |
 T-Bar RowUpper Back · Barbell | 3 × 8–102 min rest |
 Bent Over Dumbbell Reverse FlyShoulders · Dumbbell | 3 × 12–1560 s rest |
 Incline Dumbbell CurlBiceps · Dumbbell | 3 × 10–1260 s rest |
 Standing Hammer CurlBiceps · Dumbbell | 2 × 10–1260 s rest |
Deadlift focus
| Exercise | Sets × reps |
|---|---|
 Conventional DeadliftHamstrings · Barbell | 3 × 4–63 min rest |
 Machine Hack SquatQuads · Machine | 3 × 8–122.5 min rest |
 One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat)Quads · Dumbbell | 3 × 8–1290 s rest |
 Leg ExtensionQuads · Machine | 3 × 12–1560 s rest |
 Seated Calf RaiseCalves · Machine | 4 × 12–1560 s rest |
 Cable CrunchAbs · Cable | 3 × 10–1560 s rest |
PPL suits lifters with at least six months of consistent training who can make it to the gym five or six days a week and want to build muscle and strength together. Every muscle is trained twice a week, and each session has a clear theme, which keeps sessions focused and easy to plan.
Starting out, or only free three days? Run each session once a week (push, pull, legs on Monday, Wednesday and Friday), alternating the A and B versions from one week to the next, or go for the 3-day full body program.
Use double progression. Each exercise has a rep range: stay at the same weight until you reach the top of the range on every set, then add the smallest jump your gym allows, 2.5 kg (5 lb) on upper-body lifts or 5 kg (10 lb) on squats and deadlifts, and work back up from the bottom of the range.
Keep one or two reps in reserve on the big lifts, and take the last set of isolation exercises close to failure. Write down every set: progression only works if you know what you did last time.
No barbell or rack? Swap in the dumbbell version of the same movement: dumbbell bench press, seated dumbbell press, goblet squat, dumbbell stiff-leg deadlift. Can’t do pull-ups yet? Use the lat pulldown on both pull days.
For a home setup, the training split generator builds the same split with dumbbells, a bench and a pull-up bar. Each exercise links to its guide, with a demo video and step-by-step instructions.
In the app
Push/pull/legs is one of Lifterly’s built-in training styles, and every exercise above is in its library.
Open the planner and pick your six training slots
Build each session with these exercises, or let Lifterly Pro generate them in the Push/Pull/Legs style from your history
Log as you lift: rest timers start themselves, and your next targets come from what you did
Questions
It works, but six days is a lot to recover from and to fit in. Beginners usually progress as fast on three full-body sessions a week, with more rest between them.
Yes: push, pull and legs once each, with a rest day between. Each muscle is then trained once a week, so make every session count, or alternate A and B weeks to vary the work.
On leg days in this program, with a cable crunch on Legs B. Add a few sets of planks or hanging knee raises at the end of any session if you want more.
As long as you keep adding weight or reps, usually 8 to 12 weeks, with a lighter week every 6 to 8. When progress stalls on most lifts, change some exercises or rep ranges.
Two upper and two lower sessions a week: a strength day and a volume day for each half of the body.
Read moreYour days, goal, level and time in; a full week of sessions out, with weekly sets per muscle.
Read morePick your training slots; Lifterly builds each session from your goal, equipment and last results.
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