Push Pull Legs
The split that built most of the physiques you admire. Three days, everything trained hard, nothing skipped.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
What this block is
Push Pull Legs runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
You do not assemble this yourself and you do not get dropped into a library to pick at random. Six questions narrow the whole library down to a short list, you say which of them you want, and Pete tailors it and signs it off before it reaches your app. If your training changes, you go back and take a different route.
The rest of the Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
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Body part
Body Part SplitOne body part a day, trained properly
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Flagship
Chest and BackChest against back, arms against each other
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Flagship
Full BodyThree full-body sessions a week
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Flagship
Legs and CoreLower body and trunk in the same session
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Female-first
Push Pull Legs — FemaleThe same honest split, with a leg day built around glutes and hips
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Flagship
Push Pull Legs — Six DayEvery muscle twice a week
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Flagship
Push Pull Legs, Core and CardioThe split with the two bits people leave out already built in
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Flagship
Upper LowerFour days, two shapes, plenty of recovery
Browse another tier
Want push pull legs?
Tell Pete the days you can train and the kit you have. He picks the block, tailors it to you and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.