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

Push Pull Legs movements, animated

The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.

All 330 movements in these sessions

45 Degree Hyperextension Arms to Chest
Above Head Chest Stretch
All Fours Quad Stretch
Alternate Standing Neutral Grip Dumbbell Shoulder Press
Alternate Superman
Alternating Dumbbell Chest Press
Alternating Dumbbell Floor Press
Alternating Dumbbell Hammer Preacher Curls
Alternating Dumbbell Lunges
Alternating Dumbbell Preacher Curls
Alternating Dumbbell Renegade Rows
Alternating Dumbbell Side Lunges
Alternating Incline Dumbbell Chest Press
Alternating Preacher Curl
Alternating Reverse Dumbbell Lunges
Alternating Seated Dumbbell Shoulder Press
Ankle Circles
Arm Circle
Arm Circles
Arm Circles Backward
Arm Crossover
Arm Crossover Chest Out
Arm Swing Side to Side
Arms Behind Back Chest Stretch
Arms Behind Back Shoulder Flexor Stretch
Around The Worlds
Back and Shoulder Stretch
Back Extension Machine
Back Forward Leg Swings
Back Pec Stretch
Band Assisted Pull Ups
Band Cross Abduction
Band Kneeling Lat Pulldown
Band Lying Reverse Grip Pressdown
Band Pull Up
Band Pushdown Both Arms
Band Triceps Pushdown Single Arm
Barbell Back Wide Shrug
Barbell Bent Over Row Pronated Grip
Barbell Bent Over Row Supinated Grip
Barbell Bulgarian Split Squat
Barbell Decline Shrug
Barbell Feet Elevated Figure Four Glute Bridge
Barbell Feet Elevated Single Leg Glute Bridge
Barbell Jump Shrug
Barbell Landmine Chest Press
Barbell Lying Extension
Barbell Lying Triceps Extension
Barbell One Leg Hip Thrust
barbell overhead pause squats
Barbell Overhead Shrug
Barbell Pendlay Row
Barbell Pullover to Triceps Extension
Barbell Push Bent Over Row
Barbell Seated Calf Raises
Barbell Seated Concentration Biceps Curl
Barbell Seated Overhead Press
Barbell Shrugs
Barbell Shrugs Behind The Back
Barbell Single Leg Deadlift
Barbell Standing Leg Calf Raises
Barbell Standing Overhead Triceps Extension
Barbell Supinated Pendlay Row
Barbell Zercher Good Morning
Behind Head Chest Stretch
Bent Arm Chest Stretch
Bent Leg Side Kick (Kneeling)
Bent Over Barbell Row
Bent Over Single Arm Low Cable Rear Delt Flyes
Bicep Curl Low Cable Machine Normal Grip
Biceps Curl Cable Wide Grip
Biceps Stretch Behind the Back
Bicycling - Stationary
Both Arms Behind on Wall Biceps Stretch
Bridge (Beginner)
Bridge (Intermediate)
Cable Bent Over One Arm Lateral Raise
Cable Biceps Curl (EZ-Bar)
Cable Calf Raise
Cable Close Grip Curl
Cable Cross Pushdown
Cable Curls
Cable Lateral Raises
Cable Leaning Lateral Raise
Cable Low Seated Row
Cable Preacher Curls
Cable Rear Delt Fly
Cable Reverse Fly on Crossover
Cable Reverse Grip Triceps Pushdown (EZ-Bar)
Cable Shotgun Rows
Cable Standing Leg Extension
Calf Push Stretch with Hands Against Wall
Calf Raise on Hack Squat Machine
Calf Stretch Foot on Wall
Calf Stretch from Wall to Floor
Calf Stretch Hands Against Wall
Calf Stretch on Stairs
Chair Leg Extended Stretch
Chest Out Hands Behind (Hold)
Chest Pull Back
Chest Raise and Rotate
Chest Stretch Against A Wall
Child Pose Lower Back Stretch
Chin Up Reverse Close Grip
Cobra Full Push Up
Cobra Push Up
Corner Wall Chest Stretch
Crescent Moon Pose Quad Stretch
Crescent Moon Pose Quad Stretch with Block
Cross Body Elbow Pull Shoulder Stretch
Cross Body Lat Stretch - Against A Wall
Cross Over Shoulder Stretch
Crouching Heel Back Calf Stretch
Decline Dumbbell Bench Press
Decline Dumbbell Chest Press
Dumbbell Alternate Bench Press (High Start)
Dumbbell Alternate Shoulder Press
Dumbbell Bench Press
Dumbbell Bent Arm Lateral Raise
Dumbbell Bulgarian Split Squats
Dumbbell Chest Press Incline Bench
Dumbbell Chest Supported Lateral Raises
Dumbbell Decline Alternate Bench Press
Dumbbell Decline Shrug
Dumbbell Glute Bridge
Dumbbell Goblet 2 Sec Hold Squat
Dumbbell Goblet Forward Lunge
Dumbbell Incline Shrug
Dumbbell Incline Two Arm Extension
Dumbbell Lying One Arm Neutral Triceps Extension
Dumbbell Lying Triceps Extension on Floor
Dumbbell One Arm Reverse Preacher Curl
Dumbbell One Arm Zottman Preacher Curl
Dumbbell Overhead Lunge
Dumbbell Preacher Curl Over Exercise Ball
Dumbbell Raise
Dumbbell Rear Full Shrugs
Dumbbell Rear Lunge
Dumbbell Reverse Lunge on the Spot
Dumbbell Seated Preacher Curl
Dumbbell Shrugs
Dumbbell Side Lunge Single Leg
Dumbbell Side Lunges
Dumbbell Side Raises (side lateral raise)
Dumbbell Single Arm Overhead Lunge
Dumbbell Single Leg Single Arm Deadlift
Dumbbell Single Leg Split Squat
Dumbbell Single Leg Squat
Dumbbell Single Leg Step-Up
Dumbbell Split Squat
Dumbbell Standing Alternate Raise
Dumbbell Standing Calf Raise on Step
Dumbbell Standing Preacher Curl
Dumbbell Standing Single Arm Cross Raise
Dumbbell Standing Triceps Extension
Dumbbell Step Ups
Dumbbell Sumo Squats
Dynamic Back Stretch
Dynamic Leg Swing
Eagle Arms Chin Into Chest
Elliptical (Cross Trainer)
Exercise Ball Seated Quad Stretch
EZ Bar Cable Curl Wide Grip
EZ Bar Seated Close Grip Shoulder Press
Foam Roll Calf
Foam Roll Quadriceps
Foam Roll Upper Back
Front Leg Swings
Front Shoulder Stretch with Bar
Front Squats Dumbbell Low
Glute Stretch - One Knee To Chest
Good Mornings Barbell
Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
Hammer Strength Iso-Lateral Leg Curl (Both Legs)
Hammer Strength Iso-Lateral Leg Curl Alternating Legs
Hammer Strength MTS Iso-Lateral Biceps Curl Alternate Arm
Hammer Strength MTS Iso-Lateral Biceps Curl Single Arm
Hammer Strength Plate Loaded High Row Single Arm
Hammer Strength Plate Loaded High Row Single Arms
Hamstring Lying Curl Up Stretch
High Cable Curls
High Grip Dumbbell Squats
Hip and Quad Stretch
Hyperextensions
Incline Dumbbell Tricep Extensions
Incline Lateral Raises Dumbbell
Jefferson Squat
Kettlebell Concentration Curl
Kettlebell Goblet Curl
Kettlebell Kneeling One Arm Shoulder Press
Kettlebell Long Lever Lateral Raise
Kettlebell Press Ups
Kettlebell Seated Calf Raise
Kettlebell Single Leg Glute Bridge Pullover
Kettlebell Walkover Pushup
Knee Circles
Kneeling Hip Flexor Stretch
Kneeling Leg Curl Machine
Kneeling Reach Forward Stretch
Landmine Calf Raise
Landmine Chest Press
Landmine Lateral Lunge
Landmine Lateral Raise
Landmine Squat
Landmine T Bar Rows
Landmine V Bar Rows
Lat Pull Down Close Grip
Lat Pull Down Normal Grip
Lat Pull Down Wide Grip
Lat Stretch
Lateral Raise Machine
Lateral Raises on Cable Machine
Lats Stretch Elbow on Wall
Lats Stretch on Wall
Leaning Dumbbell Lateral Raise
Leg Extension
Lever Leg Extension
Lunging Straight Leg Calf Stretch
Lying Bench Internal Rotation Stretch
Lying Bent Knee Cross Glutes Stretch
Lying Double Knee-To-Chest Stretch
Lying Dumbbell Tricep Extension
Lying Hamstring Stretch
Lying Knees to Floor Lower Back Stretch
Lying Lateral Raise
Lying One-Arm Lateral Raise
Lying Quad Stretch
Lying Side Leg Raises
Lying T Bar Row
Middle Back Stretch
MTS Iso-Lateral Kneeling Leg Curl
Narrow Decline Chest Press
Narrow Flat Dumbbell Chest Press
Narrow Incline Dumbbell Chest Press
Neutral Grip Decline Dumbbell Chest Press
Neutral Grip Incline Dumbbell Chest Press
On Your Side Quad Stretch
Overhead Cable Curl
Overhead Triceps Stretch Side Angle
Parallel Arm Shoulder Stretch
Pelvic Tilt Into Bridge
Pigeon Glutes Stretch
PNF Glute Stretch
Prone Bench Row Barbell Reverse Grip
Prone Hip Circles
Push Pull Front Handle Push
Reaching Up Shoulder Stretch
Rear Delt Cable Fly
Rear Deltoid Stretch
Resistance Band Cross Body Single Straight Arm Supinated Pulldown
Resistance Band Floor Hyperextension
Resistance Band Glute Bridge
Resistance Band Hip Thrusts on Knees
Resistance Band Lying Bent Knee Hip Abduction
Resistance Band Lying Hyperextension Abduction
Resistance Band One Leg Kickback (Bent Position)
Resistance Band Seated Bent Knee Abduction
Resistance Band Standing Balance Glute Kickback
Resistance Band Standing Single Arm Lateral Shoulder Extension
Reverse Grip Bent Over Barbell Rows
Reverse Grip Cable Curls
Reverse Grip Lat Pull Down
Reverse Grip Tricep Pushdowns
Reverse Shoulder Stretch
Rowing - Stationary
Running - Treadmill
Scapular Retraction
Seated Arnold Press
Seated Cable Rear Delt Flyes
Seated Calf Raise (Toes Out)
Seated Calf Raises Dumbbell on Knee
Seated Dumbbell Neutral Grip Side Raises
Seated Figure Four with Twist Glute Stretch
Seated Leg Curl
Seated Leg Extension (Alternating Legs)
Seated Normal Grip Row Machine
Seated Shoulder Flexor Depressor Retractor Stretch
Seated Single Leg Toe Touch Hamstring Stretch
Seated Straight Leg Calf Stretch
Shoulder Circles
Shoulder Stretch
Side Lying Floor Stretch
Side Lying Leg Lift Right
Single Arm Cable Row Left
Single Arm Cable Row Right
Single Arm Chest Supported Cable Rear Delt Flyes
Single Arm Extended Pull Downwards Biceps Stretch
Single Arm on Wall Side Biceps Stretch
Single Arm Palm Down on Wall Biceps Stretch
Single Arm Seated Dumbbell Shoulder Press
Single Arm Seated Dumbbell Shoulder Press Neutral Grip
single leg barbell glute bridge
Single Leg Dumbbell Deadlifts
Single Leg Kettlebell Deadlifts
Single Leg Leg Extension
Single Leg Romanian Deadlift
Single Leg Romanian Deadlift Dumbbell
Single-Leg Lying Hamstring Curl
Sitting Leg Resting Glute Stretch
Sitting Row (Cable Row)
Skipping
Smith Machine Inverted Row
Standing Barbell Shoulder Press
Standing Dumbbell Alternate Shoulder Press
Standing Dumbbell Overhead Tricep Extension
Standing Hamstring Stretch
Standing Knee To Chest Stretch
Standing One Arm Chest Stretch
Standing Overhand Shoulder Stretch
Standing Palm-In One-Arm Dumbbell Press
Standing Quad Stretch
Standing Quadriceps Stretch Side Angle
Standing Reverse Shoulder Stretch
Standing Side Leg Raises
Standing Tricep Stretch
Standing Upper Back Stretch
Standing Wide Grip EZ Bar Overhead Tricep Extensions
Standing Wide Knee Adductor Stretch
Static Dumbbell Lunges
Straight Arm Cable Lat Pull Down
Straight Bar Cable Pull Down
Superman
Supinated Tricep Pushdown (Reverse Grip)
Triceps Light Stretch
TRX Glute Bridge
Upward Stretch
Weighted Back Extensions on Hyperextension Bench
Wide Grip Lat Pulldown
Wide Grip Pull Ups
Zottman Preacher Curls

Push Pull Legs workout groups

Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.

01 Push12 sessions · 96 main slots View group

Chest: 36 main slots
Shoulders: 36 main slots
Triceps: 24 main slots

WORKOUT ANIMATIONBarbell Landmine Chest Press

Choose movement

Barbell Landmine Chest Press
Barbell Pullover to Triceps Extension
Alternating Dumbbell Chest Press
Dumbbell Bench Press
Decline Dumbbell Chest Press

12 workouts

Push Pull Legs — Push, Week 1 Day 1 (Advanced)
Push Pull Legs — Push, Week 1 Day 1 (Beginner)
Push Pull Legs — Push, Week 1 Day 1 (Intermediate)
Push Pull Legs — Push, Week 2 Day 1 (Advanced)
Push Pull Legs — Push, Week 2 Day 1 (Beginner)
Push Pull Legs — Push, Week 2 Day 1 (Intermediate)
Push Pull Legs — Push, Week 3 Day 1 (Advanced)
Push Pull Legs — Push, Week 3 Day 1 (Beginner)
Push Pull Legs — Push, Week 3 Day 1 (Intermediate)
Push Pull Legs — Push, Week 4 Day 1 (Advanced)
Push Pull Legs — Push, Week 4 Day 1 (Beginner)
Push Pull Legs — Push, Week 4 Day 1 (Intermediate)

02 Pull12 sessions · 96 main slots View group

Biceps: 24 main slots
Lats: 19 main slots
Middle Back: 17 main slots
Shoulders: 12 main slots
Traps: 12 main slots
Lower Back: 12 main slots

WORKOUT ANIMATION45 Degree Hyperextension Arms to Chest

Choose movement

45 Degree Hyperextension Arms to Chest
Alternate Superman
Superman
Back Extension Machine
Band Assisted Pull Ups

12 workouts

Push Pull Legs — Pull, Week 1 Day 2 (Advanced)
Push Pull Legs — Pull, Week 1 Day 2 (Beginner)
Push Pull Legs — Pull, Week 1 Day 2 (Intermediate)
Push Pull Legs — Pull, Week 2 Day 2 (Advanced)
Push Pull Legs — Pull, Week 2 Day 2 (Beginner)
Push Pull Legs — Pull, Week 2 Day 2 (Intermediate)
Push Pull Legs — Pull, Week 3 Day 2 (Advanced)
Push Pull Legs — Pull, Week 3 Day 2 (Beginner)
Push Pull Legs — Pull, Week 3 Day 2 (Intermediate)
Push Pull Legs — Pull, Week 4 Day 2 (Advanced)
Push Pull Legs — Pull, Week 4 Day 2 (Beginner)
Push Pull Legs — Pull, Week 4 Day 2 (Intermediate)

03 Legs12 sessions · 96 main slots View group

Quadriceps: 36 main slots
Hamstrings: 24 main slots
Glutes: 12 main slots
Calves: 12 main slots
Abductors: 10 main slots
Adductors: 2 main slots

WORKOUT ANIMATIONBand Cross Abduction

Choose movement

Band Cross Abduction
Barbell Bulgarian Split Squat
Barbell Feet Elevated Figure Four Glute Bridge
Barbell Feet Elevated Single Leg Glute Bridge
single leg barbell glute bridge

12 workouts

Push Pull Legs — Legs, Week 1 Day 3 (Advanced)
Push Pull Legs — Legs, Week 1 Day 3 (Beginner)
Push Pull Legs — Legs, Week 1 Day 3 (Intermediate)
Push Pull Legs — Legs, Week 2 Day 3 (Advanced)
Push Pull Legs — Legs, Week 2 Day 3 (Beginner)
Push Pull Legs — Legs, Week 2 Day 3 (Intermediate)
Push Pull Legs — Legs, Week 3 Day 3 (Advanced)
Push Pull Legs — Legs, Week 3 Day 3 (Beginner)
Push Pull Legs — Legs, Week 3 Day 3 (Intermediate)
Push Pull Legs — Legs, Week 4 Day 3 (Advanced)
Push Pull Legs — Legs, Week 4 Day 3 (Beginner)
Push Pull Legs — Legs, Week 4 Day 3 (Intermediate)

What is in the block

Every session in Push Pull Legs, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.

36 sessions
4 weeks
3 days a week
Beginner / Intermediate / Advanced

Beginner12 sessions · 4 weeks

Week 1 · Day 18 exercises · 31 sets
Week 1 · Day 28 exercises · 31 sets
Week 1 · Day 38 exercises · 31 sets
Week 2 · Day 18 exercises · 31 sets
Week 2 · Day 28 exercises · 31 sets
Week 2 · Day 38 exercises · 31 sets
Week 3 · Day 18 exercises · 38 sets
Week 3 · Day 28 exercises · 38 sets
Week 3 · Day 38 exercises · 38 sets
Week 4 · Day 18 exercises · 38 sets
Week 4 · Day 28 exercises · 38 sets
Week 4 · Day 38 exercises · 38 sets

Intermediate12 sessions · 4 weeks

Week 1 · Day 18 exercises · 31 sets
Week 1 · Day 28 exercises · 31 sets
Week 1 · Day 38 exercises · 31 sets
Week 2 · Day 18 exercises · 31 sets
Week 2 · Day 28 exercises · 31 sets
Week 2 · Day 38 exercises · 31 sets
Week 3 · Day 18 exercises · 38 sets
Week 3 · Day 28 exercises · 38 sets
Week 3 · Day 38 exercises · 38 sets
Week 4 · Day 18 exercises · 38 sets
Week 4 · Day 28 exercises · 38 sets
Week 4 · Day 38 exercises · 38 sets

Advanced12 sessions · 4 weeks

Week 1 · Day 18 exercises · 38 sets
Week 1 · Day 28 exercises · 38 sets
Week 1 · Day 38 exercises · 38 sets
Week 2 · Day 18 exercises · 38 sets
Week 2 · Day 28 exercises · 38 sets
Week 2 · Day 38 exercises · 38 sets
Week 3 · Day 18 exercises · 38 sets
Week 3 · Day 28 exercises · 38 sets
Week 3 · Day 38 exercises · 38 sets
Week 4 · Day 18 exercises · 38 sets
Week 4 · Day 28 exercises · 38 sets
Week 4 · Day 38 exercises · 38 sets

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

Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.

Browse the whole library

Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.

Browse Push Pull Legs →

The rest of the Splits tier

How you carve the week up. Pick the one that matches the days you can actually train.

Browse another tier

Want push pull legs built into a plan?

You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.

Build my plan

The 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.