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 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 493 movements in these sessions
- 3:4 Sit Up
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- 90 to 90 Stretch
- Ab Crunch Machine
- Ab Mat Sit-Up
- Abdominal Crunches with Hold
- Abdominal Stretch
- Above Head Chest Stretch
- Air Bike
- Air Bike (Alternate View)
- All Fours Quad Stretch
- Alternate Leg Raise
- Alternate Leg Raise from Reverse Plank Position
- Alternate Leg Raise with Head
- Alternate Leg Raise with Head Up
- Alternate Lying Floor Leg Raise
- Alternate Single Leg Raises Plank
- Alternate Superman
- Alternating Dumbbell Floor Press
- Alternating Dumbbell Hammer Preacher Curls
- Alternating Dumbbell Preacher Curls
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Alternating Plank Lunge
- Ankle Circles
- Archer Step Back
- Archer Stepback
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Pulses Palms Downwards
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Arnold Press Dumbbell
- Around The Worlds
- Assisted Chin Up Reverse Close Grip
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Back and Shoulder Stretch
- Back Extension Machine
- Back Forward Leg Swings
- Back Pec Stretch
- Back Stretch Dynamic
- Backward Abdominal Stretch
- Band Bent Over One Arm Kickback
- Band Bicycle Crunch
- Band Incline T Raise
- Band Kneeling Lat Pulldown (Alternate View)
- Band Side Bend
- Banded Hip Abductions
- Banded Kickbacks
- Banded Squat Jump
- Barbell Alternating Reverse Lunges
- Barbell Bench Press
- Barbell Bench Press Incline
- Barbell Bent Over Row Supinated Grip
- Barbell Bicep Curl Normal Grip
- Barbell Bicep Curl Wide Grip
- Barbell Curtsy Lunges
- Barbell Decline Shrug
- Barbell Drag Biceps Curl
- Barbell Feet Elevated Glute Bridge
- Barbell Front Chest Bench Squat
- Barbell Front Chest Lunges
- Barbell Front Lunges with Small Pause
- Barbell Front Squat
- Barbell Front Squats Cross Grip
- Barbell Full Squat Back
- Barbell Incline Bench Press
- Barbell Inclined Bench Press
- Barbell Jump Shrug
- Barbell Landmine Side Bend
- Barbell Lap Curl
- Barbell Larsen Bench Press
- Barbell Lateral Lunge
- Barbell Long Landmine Row
- Barbell Lunges on the Spot
- Barbell Lying Triceps Skull Crusher
- Barbell Normal Stance Full Squat
- Barbell One Leg Hip Thrust
- barbell overhead alternating lunges
- barbell overhead pause squats
- Barbell Overhead Shrug
- Barbell Pause Incline Bench Press
- Barbell Pause Lunge
- Barbell Pendlay Row
- Barbell Press Sit Ups
- Barbell Pullover to Triceps Extension
- Barbell Push Bent Over Row
- Barbell Reverse Deadlift
- Barbell Seated Calf Raises
- Barbell Seated Concentration Biceps Curl
- Barbell Seated Twist on Exercise Ball
- Barbell Single Leg Deadlift
- Barbell Skull Crushers
- Barbell Squats (High Bar)
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Barbell Staggered Deadlift
- Barbell Standing Wide Grip Military Press
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Supinated Pendlay Row
- Barbell Underhand Bent Over Row
- Barbell Zercher Good Morning
- Basic Toe Touch
- Behind Head Chest Stretch
- Belly Twist
- Bent Arm Chest Stretch
- Bent Knee Hip Raises
- Bent Leg Side Kick (Kneeling)
- Bent Over Barbell Row
- Bent Over Single Arm Low Cable Rear Delt Flyes
- Bent Over Single Arm Tricep Kickbacks
- Bent Over Twist
- Bicep Curl Low Cable Machine Normal Grip
- Biceps Stretch Behind the Back
- Bicycles
- Bicycling - Stationary
- Bodyweight Kneeling Hold to Stand
- Bodyweight Squat Jumps
- Bodyweight Step-Up on Step Box
- Both Arms Behind on Wall Biceps Stretch
- Box Jump Squats
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Assisted Inverse Leg Curl
- Cable Bent Over One Arm Lateral Raise
- Cable Calf Raise
- Cable Close Grip Front Lat Pulldown
- Cable Cross Pushdown
- Cable Crunches
- Cable Curls
- Cable Hamstring Curl
- Cable Lateral Raises
- Cable Leaning Lateral Raise
- Cable Neutral Grip Kickback
- Cable One Arm Inner Biceps Curl
- Cable Pulldown (Pro Lat Bar)
- Cable Rear Delt Fly
- Cable Reverse Fly on Crossover
- Cable Reverse Grip Triceps Pushdown (EZ-Bar)
- Cable Rope Face Pull
- Cable Russian Twists
- Cable Seated One Arm Alternate Row
- Cable Shotgun Rows
- Cable Standing Leg Extension
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Twist (Up-Down)
- Cable Twisting Biceps Curl
- Cable Woodchops
- Calf Push Stretch with Hands Against Wall
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch on a Step
- 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
- Chest Supported Cable Face Pulls Handles
- Chest Supported Cable Face Pulls Rope
- Chest Supported Cable Face Pulls V Bar
- Child Pose Lower Back Stretch
- Childs Pose (Beginner)
- Circle Elbow Arm
- Clap Push Ups
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Control Balance
- Core Stretch
- Corner Wall Chest Stretch
- Counterbalanced Skater Squat
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Leg Raises
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crossover Mountain Climbers
- Crunch (Straight Leg Up)
- Crunch Frog on Floor
- Crunch Leg Raise
- Crunches Legs On Exercise Ball
- Decline Barbell Bench Press
- Decline Bench Full Sit Up
- Decline Bent Leg Reverse Crunch
- Decline Dumbbell Bench Press
- Decline Dumbbell Tricep Extensions
- Decline Levitating Sit Ups Bodyweight
- Decline Shoulder Tap
- Decline Sit Up
- Double Jump Squat
- Double Pigeon Pose
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Bent Arm Lateral Raise
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Chest Press Incline Bench
- Dumbbell Decline Alternate Bench Press
- Dumbbell Decline Shrug
- Dumbbell Elbow Side Plank
- Dumbbell Feet Elevated Figure Four Glute Bridge
- Dumbbell Front Rack Lunge
- Dumbbell Glute Bridge
- Dumbbell Hand Side Plank
- Dumbbell Incline Hammer Shoulder Press
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Incline Shrug
- Dumbbell Incline Two Arm Extension
- Dumbbell Jump Squats
- Dumbbell Jumping Squat
- Dumbbell Kneeling Wood Chopper
- Dumbbell Lunges
- Dumbbell Lying 30 Degree Shrug
- Dumbbell Lying Silverback Shrug
- Dumbbell Lying Triceps Extension on Floor
- Dumbbell One Arm Kickback
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell One-Arm Triceps Extension
- Dumbbell Overhead Side Bend
- Dumbbell Raise
- Dumbbell Rear Full Shrugs
- Dumbbell Reverse Lunges Pulses
- Dumbbell Seated Calf Raises
- Dumbbell Seated Preacher Curl
- Dumbbell Shrugs
- Dumbbell Side Lunge Single Leg
- Dumbbell Side Plank Up Down
- Dumbbell Side Plank with Rear Fly
- Dumbbell Side Raises (side lateral raise)
- Dumbbell Single Arm Overhead Lunge
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Standing Calf Raise on Step
- Dumbbell Standing One Arm Concentration Curl
- Dumbbell Standing Overhead Press
- Dumbbell Standing Single Arm Cross Raise
- Dumbbell Standing Triceps Extension
- Dumbbell Step Ups
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elevated Glute Bridge
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Exercise Ball Sit Ups
- EZ Barbell Curl
- Face Pull
- Facepulls
- Flat Dumbbell Chest Press
- Flat Dumbbell Tricep Extensions
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Good Mornings
- Gym Elliptical Machine Sprint Speed
- Gym Rowing Machine
- Gym Rowing Machine Fast Speed
- Gym Rowing Machine Sprint Speed
- 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 Arm Alternating
- Hammer Strength MTS Iso-Lateral Biceps Curl Both 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
- Hip and Quad Stretch
- Hollow Hold
- Hyperextensions
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Incline Barbell Bench Press
- Incline Dumbbell Chest Press
- Incline Dumbbell Tricep Extensions
- Incline Lateral Raises Dumbbell
- Jackknife
- Kettlebell Briefcase Deadlifts
- Kettlebell Incline Shrug
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Long Lever Lateral Raise
- Kettlebell Press Ups
- Kettlebell Single Leg Glute Bridge
- Kettlebell Single Leg Glute Bridge Pullover
- Kettlebell Single Leg Hip Thrust
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Sumo Squat
- Kettlebell Sumo Squat Off Stepbox
- Kettlebell Walkover Pushup
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Kneeling Reach Forward Stretch
- L Sit Hold
- Landmine Calf Raise
- Landmine Kneeling Alternating Overhead Press
- Landmine Kneeling Twist
- Landmine Lateral Raise
- Landmine Russian Twist
- Landmine Seated Alternating Overhead Press
- Landmine Seated Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Squat
- Landmine T Bar Rows
- Landmine V Bar Rows
- Lat Stretch
- Lateral Raise Machine
- Lateral Raises Dumbbell Seated with Swing
- Lateral Raises on Cable Machine
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leg Extension
- Leg Raise with Hip Extension
- Leg Raises (Straight Legs)
- Lever Leg Extension
- Long Arm Crunches
- Long Lever Plank
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Back Extension
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Lateral Raise
- Lying on Side Arm Circle Warm Up
- Lying One-Arm Lateral Raise
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Lying T Bar Row
- Med Ball Side Wall Slams
- Medicine Ball Chest Throw with Abs
- Middle Back Stretch
- Middle Crunches
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Decline Chest Press
- Narrow Flat Dumbbell Chest Press
- Narrow Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Cable Curl
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Pose
- Pigeon Stretch
- Plank Lunges
- Plate Overhead Shrug
- Plate Overhead Tricep Extension
- PNF Glute Stretch
- Preacher Curl EZ Bar
- Press Up Plank
- Pretzel Stretch
- Prone Bench Row Barbell Reverse Grip
- Prone Hip Circles
- Puppy Pose
- Push Pull Front Handle Push
- Raised Leg Crunch
- Reaching Up Shoulder Stretch
- Rear Delt Cable Fly
- Rear Delt Machine Flyes
- Rear Deltoid Stretch
- Resistance Band Floor Hyperextension
- 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 Hip Abduction
- Resistance Band Side Plank Glute Raise
- Resistance Band Squat Jump
- Resistance Band Standing Balance Glute Kickback
- Resistance Band Standing Single Arm Lateral Shoulder Extension
- Reverse Cable Woodchop
- Reverse Crunch with Kick Out
- Reverse Crunches
- Reverse Grip Bent Over Barbell Rows
- Reverse Grip Tricep Pushdowns
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Rocket Jump
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Barbell Twists
- Seated Cable Row V Bar Machine
- Seated Calf Raise (Toes Out)
- Seated Calf Raise Machine
- Seated Calf Raises Dumbbell on Knee
- Seated Dumbbell Neutral Grip Side Raises
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Crunches
- Seated Floor Hamstring Stretch
- Seated Flutter Kicks
- 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 Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Toe Touch Hamstrings Stretch
- Seated V Up
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Side Lying Leg Lift Right
- Side Plank
- Side Plank Oblique Crunch
- Single Arm Cable Curls Handle
- Single Arm Cable Row Left
- Single Arm Cable Row Right
- Single Arm Chest Supported Cable Rear Delt Flyes
- Single Arm Dumbbell Hammer Preacher Curls
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm Lateral Raise
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Pulldowns
- Single Arm Standing Cable Curls
- Single Leg Dumbbell Calf Raises
- Single Leg Dumbbell Seated Calf Raises
- 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)
- Sitting Single Legged Hamstring Stretch
- Situps
- Skipping
- Smith Machine Inverted Row
- Squat Jumps (Barbell)
- Stairmaster
- Standing Cable Oblique Twist
- Standing Calf Raise Machine
- Standing Dumbbell Lat Raises
- Standing Dumbbell Overhead Tricep Extension
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral 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 Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Standing Wide Knee Adductor Stretch
- Step Mill
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Bench Mid Rows
- Straight Bar Cable Pull Down
- Sumo Squats (Barbell)
- Superman
- Supinated Tricep Pushdown (Reverse Grip)
- Triceps Light Stretch
- Underhand Cable Pulldowns
- Upward Stretch
- V Crunches
- V-Bar Pullup
- Walkout
- Wall Balls
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Weighted Back Extensions on Hyperextension Bench
- Wide-Grip Barbell Bench Press
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.
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.
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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Start hereFlagship
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Body part
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Flagship
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Flagship
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Flagship
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Female-first
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Flagship
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Flagship
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.