Splits · Flagship
Push Pull Legs, Core and Cardio
The split with the two bits people leave out already built in.
- 60Distinct sessions
- 4Week block
- 5Days a week
- 3Levels
Push Pull Legs, Core and Cardio 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 Bench Press
- Barbell Bench Press
- Decline Barbell Bench Press
- Barbell Bench Press Incline
- Barbell Incline Bench Press
- Barbell Inclined Bench Press
12 workouts
- Push Pull Legs, Core and Cardio — Push, Week 1 Day 1 (Advanced)
- Push Pull Legs, Core and Cardio — Push, Week 1 Day 1 (Beginner)
- Push Pull Legs, Core and Cardio — Push, Week 1 Day 1 (Intermediate)
- Push Pull Legs, Core and Cardio — Push, Week 2 Day 1 (Advanced)
- Push Pull Legs, Core and Cardio — Push, Week 2 Day 1 (Beginner)
- Push Pull Legs, Core and Cardio — Push, Week 2 Day 1 (Intermediate)
- Push Pull Legs, Core and Cardio — Push, Week 3 Day 1 (Advanced)
- Push Pull Legs, Core and Cardio — Push, Week 3 Day 1 (Beginner)
- Push Pull Legs, Core and Cardio — Push, Week 3 Day 1 (Intermediate)
- Push Pull Legs, Core and Cardio — Push, Week 4 Day 1 (Advanced)
- Push Pull Legs, Core and Cardio — Push, Week 4 Day 1 (Beginner)
- Push Pull Legs, Core and Cardio — Push, Week 4 Day 1 (Intermediate)
02 Pull12 sessions · 96 main slots View group
- Biceps: 24 main slots
- Middle Back: 19 main slots
- Lats: 17 main slots
- Shoulders: 12 main slots
- Traps: 12 main slots
- Lower Back: 12 main slots
WORKOUT ANIMATION45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Alternate Superman
- Superman
- Assisted Chin Up Reverse Close Grip
12 workouts
- Push Pull Legs, Core and Cardio — Pull, Week 1 Day 2 (Advanced)
- Push Pull Legs, Core and Cardio — Pull, Week 1 Day 2 (Beginner)
- Push Pull Legs, Core and Cardio — Pull, Week 1 Day 2 (Intermediate)
- Push Pull Legs, Core and Cardio — Pull, Week 2 Day 2 (Advanced)
- Push Pull Legs, Core and Cardio — Pull, Week 2 Day 2 (Beginner)
- Push Pull Legs, Core and Cardio — Pull, Week 2 Day 2 (Intermediate)
- Push Pull Legs, Core and Cardio — Pull, Week 3 Day 2 (Advanced)
- Push Pull Legs, Core and Cardio — Pull, Week 3 Day 2 (Beginner)
- Push Pull Legs, Core and Cardio — Pull, Week 3 Day 2 (Intermediate)
- Push Pull Legs, Core and Cardio — Pull, Week 4 Day 2 (Advanced)
- Push Pull Legs, Core and Cardio — Pull, Week 4 Day 2 (Beginner)
- Push Pull Legs, Core and Cardio — Pull, Week 4 Day 2 (Intermediate)
03 Legs12 sessions · 96 main slots View group
- Quadriceps: 35 main slots
- Hamstrings: 24 main slots
- Glutes: 13 main slots
- Calves: 12 main slots
- Abductors: 8 main slots
- Adductors: 4 main slots
WORKOUT ANIMATIONBarbell Squats To A Bench
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Barbell Curtsy Lunges
- Barbell Feet Elevated Glute Bridge
- Barbell Front Chest Bench Squat
12 workouts
- Push Pull Legs, Core and Cardio — Legs, Week 1 Day 3 (Advanced)
- Push Pull Legs, Core and Cardio — Legs, Week 1 Day 3 (Beginner)
- Push Pull Legs, Core and Cardio — Legs, Week 1 Day 3 (Intermediate)
- Push Pull Legs, Core and Cardio — Legs, Week 2 Day 3 (Advanced)
- Push Pull Legs, Core and Cardio — Legs, Week 2 Day 3 (Beginner)
- Push Pull Legs, Core and Cardio — Legs, Week 2 Day 3 (Intermediate)
- Push Pull Legs, Core and Cardio — Legs, Week 3 Day 3 (Advanced)
- Push Pull Legs, Core and Cardio — Legs, Week 3 Day 3 (Beginner)
- Push Pull Legs, Core and Cardio — Legs, Week 3 Day 3 (Intermediate)
- Push Pull Legs, Core and Cardio — Legs, Week 4 Day 3 (Advanced)
- Push Pull Legs, Core and Cardio — Legs, Week 4 Day 3 (Beginner)
- Push Pull Legs, Core and Cardio — Legs, Week 4 Day 3 (Intermediate)
04 Core12 sessions · 72 main slots View group
- Abdominals: 46 main slots
- Obliques: 23 main slots
- Abductors: 3 main slots
WORKOUT ANIMATIONAb Mat Sit-Up
- Ab Mat Sit-Up
- Ab Crunch Machine
- Abdominal Crunches with Hold
- Air Bike (Alternate View)
- Alternate Leg Raise
12 workouts
- Push Pull Legs, Core and Cardio — Core, Week 1 Day 4 (Advanced)
- Push Pull Legs, Core and Cardio — Core, Week 1 Day 4 (Beginner)
- Push Pull Legs, Core and Cardio — Core, Week 1 Day 4 (Intermediate)
- Push Pull Legs, Core and Cardio — Core, Week 2 Day 4 (Advanced)
- Push Pull Legs, Core and Cardio — Core, Week 2 Day 4 (Beginner)
- Push Pull Legs, Core and Cardio — Core, Week 2 Day 4 (Intermediate)
- Push Pull Legs, Core and Cardio — Core, Week 3 Day 4 (Advanced)
- Push Pull Legs, Core and Cardio — Core, Week 3 Day 4 (Beginner)
- Push Pull Legs, Core and Cardio — Core, Week 3 Day 4 (Intermediate)
- Push Pull Legs, Core and Cardio — Core, Week 4 Day 4 (Advanced)
- Push Pull Legs, Core and Cardio — Core, Week 4 Day 4 (Beginner)
- Push Pull Legs, Core and Cardio — Core, Week 4 Day 4 (Intermediate)
05 Hiit12 sessions · 60 main slots View group
- Abdominals: 25 main slots
- Quadriceps: 24 main slots
- Full Body: 7 main slots
- Chest: 3 main slots
- Shoulders: 1 main slots
WORKOUT ANIMATIONArm Pulses Palms Downwards
- Arm Pulses Palms Downwards
- Control Balance
- Decline Shoulder Tap
- Elliptical (Cross Trainer)
- Gym Elliptical Machine Sprint Speed
12 workouts
- Push Pull Legs, Core and Cardio — HIIT, Week 1 Day 5 (Advanced)
- Push Pull Legs, Core and Cardio — HIIT, Week 1 Day 5 (Beginner)
- Push Pull Legs, Core and Cardio — HIIT, Week 1 Day 5 (Intermediate)
- Push Pull Legs, Core and Cardio — HIIT, Week 2 Day 5 (Advanced)
- Push Pull Legs, Core and Cardio — HIIT, Week 2 Day 5 (Beginner)
- Push Pull Legs, Core and Cardio — HIIT, Week 2 Day 5 (Intermediate)
- Push Pull Legs, Core and Cardio — HIIT, Week 3 Day 5 (Advanced)
- Push Pull Legs, Core and Cardio — HIIT, Week 3 Day 5 (Beginner)
- Push Pull Legs, Core and Cardio — HIIT, Week 3 Day 5 (Intermediate)
- Push Pull Legs, Core and Cardio — HIIT, Week 4 Day 5 (Advanced)
- Push Pull Legs, Core and Cardio — HIIT, Week 4 Day 5 (Beginner)
- Push Pull Legs, Core and Cardio — HIIT, Week 4 Day 5 (Intermediate)
What is in the block
Every session in Push Pull Legs, Core and Cardio, 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.
Beginner20 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 1 · Day 46 exercises · 24 sets
- Week 1 · Day 55 exercises · 24 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 46 exercises · 24 sets
- Week 2 · Day 55 exercises · 25 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 46 exercises · 26 sets
- Week 3 · Day 55 exercises · 25 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 46 exercises · 26 sets
- Week 4 · Day 55 exercises · 25 sets
Intermediate20 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 1 · Day 46 exercises · 24 sets
- Week 1 · Day 55 exercises · 25 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 46 exercises · 24 sets
- Week 2 · Day 55 exercises · 25 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 46 exercises · 26 sets
- Week 3 · Day 55 exercises · 25 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 46 exercises · 26 sets
- Week 4 · Day 55 exercises · 25 sets
Advanced20 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 1 · Day 46 exercises · 26 sets
- Week 1 · Day 55 exercises · 27 sets
- Week 2 · Day 18 exercises · 38 sets
- Week 2 · Day 28 exercises · 38 sets
- Week 2 · Day 38 exercises · 38 sets
- Week 2 · Day 46 exercises · 26 sets
- Week 2 · Day 55 exercises · 27 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 46 exercises · 26 sets
- Week 3 · Day 55 exercises · 27 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 46 exercises · 26 sets
- Week 4 · Day 55 exercises · 26 sets
What this block is
Push Pull Legs, Core and Cardio runs as a 4-week block, 5 days a week, and there are 60 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 Fat Loss 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.
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, core and cardio 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 planThe 60 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.