Splits · Female-first
Push Pull Legs — Female
The same honest split, with a leg day built around glutes and hips.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Push Pull Legs — Female 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 267 movements in these sessions
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- Alternate Biceps Curl Resistance Band
- Alternating Biceps Hammer Curl Resistance Band
- Alternating Hamstring Curl with Punch
- Alternating Kettlebell Bent Over Rows
- Alternating Lunge with Rotation
- Ankle Circles
- Archer Step Back
- 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
- Assisted Bulgarian Split Squat
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backhand Raise
- Band Cross Abduction
- Band High Curl
- Band High Reverse Curl
- Band Pull Up
- Band Pullthrough
- Band Triceps Pushdown Single Arm
- Banded Donkey Kicks
- Banded Hip Adductions
- Barbell Bench Press
- Barbell Bulgarian Split Squat
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Single Leg Glute Bridge
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Front Chest Squat
- Barbell Front Squats Clean Grip
- Barbell Full Zercher Squat
- Barbell Incline Bench Press
- Barbell Jump Shrug
- Barbell Landmine Chest Press
- Barbell Larsen Bench Press
- barbell overhead alternating lunges
- Barbell Reverse Deadlift
- Barbell Shrugs
- Barbell Side Step Up
- Barbell Squats
- Barbell Squats (Low Bar)
- Barbell Staggered Deadlift
- Barbell Step Up Balance on Box
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Over Barbell Rows
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable Calf Raise
- Cable Hamstring Curl
- Cable Pull Through
- Cable Twisting Biceps Curl
- Calf Push Stretch with Hands Against Wall
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Child Pose Lower Back Stretch
- 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
- Dumbbell Alternating Pendlay Row
- Dumbbell Feet Elevated Single Leg Glute Bridge
- Dumbbell Feet Elevated Staggered Glute Bridge
- Dumbbell Goblet Forward Lunge
- Dumbbell Goblet Reverse Lunge
- Dumbbell Lying 30 Degree Shrug
- Dumbbell Lying Silverback Shrug
- Dumbbell Offset Squat
- Dumbbell Raise
- Dumbbell Shrugs
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Staggered Glute Bridge
- Dumbbell Standing Hip Abduction
- Dumbbell Swings
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Seated Quad Stretch
- 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
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength MTS Iso-Lateral Biceps Curl Alternate Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Single Arm
- Hammer Strength Plate Loaded High Row Alternate Arms
- Hammer Strength Plate Loaded High Row Both Arms
- Hip and Quad Stretch
- Hyper-Extension Over An Exercise Ball
- Incline Barbell Bench Press
- Jefferson Squat
- Kettlebell Bent Over Rows
- Kettlebell Bicep Curl
- Kettlebell Calf Raise
- Kettlebell Concentration Curl
- Kettlebell Decline Skull Crusher
- Kettlebell Goblet Curl
- Kettlebell Incline Shrug
- Kettlebell Lateral Lunge
- Kettlebell Preacher Curl
- Kettlebell Press Ups
- Kettlebell Rear Delt Row
- Kettlebell Seated Calf Raise
- Kettlebell Shrug
- Kettlebell Silverback Shrug
- Kettlebell Single Arm Curl
- Kettlebell Single Arm Lateral Raise
- Kettlebell Single Arm Rear Delt Fly
- Kettlebell Single Leg Calf Raise
- Kettlebell Single Leg Glute Bridge
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Skull Crusher
- Kettlebell Staggered Deadlift
- Kettlebell Standing Tricep Extension
- Kettlebell Step Up
- Kettlebell Walkover Pushup
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Reach Forward Stretch
- Kneeling Single Arm High Cable Rows
- Landmine Bicep Curl
- Landmine Calf Raise
- Landmine Concentration Curl
- Landmine Curtsy Lunge
- Landmine Goblet Curtsy Lunge
- Landmine Goblet Lateral Lunge
- Landmine Hack Squat
- Landmine Half Kneeling Single Arm Overhead Press
- Landmine Kneeling Alternating Overhead Press
- Landmine Kneeling Overhead Press
- Landmine Lateral Lunge
- Landmine Lateral Raise
- Landmine Lying Tricep Extension
- Landmine Overhead Press
- Landmine Seated Alternating Overhead Press
- Landmine Seated Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Single Arm Staggered Overhead Press
- Landmine Squat
- Lat Stretch
- Lateral Raise Machine
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lunging Straight Leg Calf Stretch
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Hamstring Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Lateral Raise
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Decline Chest Press
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Plate Alternating Deadstop Row
- Plate Curtsy Lunge
- Plate Good Morning
- Plate Internally Rotated Rear Delt Fly
- Plate Lateral Raise
- Plate Overhead Shrug
- Plate Overhead Tricep Extension
- Plate Staggered Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Push Pull Front Handle Push
- Reaching Up Shoulder Stretch
- Rear Delt Machine Flyes
- Rear Deltoid Stretch
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Floor Hyperextension
- Resistance Band Glute Bridge
- Resistance Band Hip Thrust
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Leg Curl
- Resistance Band Lying Abduction
- Resistance Band Lying Hyperextension Abduction
- Resistance Band One Leg Glute Bridge
- Resistance Band Seated Bent Knee Abduction
- Resistance Band Seated Hip Abduction
- Resistance Band Standing Balance Hip Abduction
- Reverse Lunges with Kettlebell
- Reverse Shoulder Stretch
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Alternating Hammer Curls
- Seated Calf Stretch
- Seated Dumbbell Neutral Grip Side Raises
- Seated Floor Hamstring Stretch
- Seated Row Machine (Neutral Grip)
- Seated Row Machine (Overhand Grip)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Kettlebell Rows
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Rows
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Ski Ergometer Cross Country Ski Triceps Extension Pull
- Skipping
- Standing Adductor Stretch
- Standing Alternate Bicep Curls
- Standing Alternate Hammer Curls
- Standing Calf Raise Machine
- Standing Knee To Chest Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Reverse Shoulder Stretch
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Straight Arm Cable Lat Pull Down
- Suspension Trainer with Grips Rear Delt Row
- Suspension Trainer with Grips Single Arm Rear Delt Row
- Suspension Trainer with Grips Straight Hip Leg Curl
- Triceps Extension (Machine)
- Triceps Light Stretch
- TRX Glute Bridge
- TRX Tricep Press
- Upward Stretch
- Weighted Back Extensions on Hyperextension Bench
- Zercher Squat
Push Pull Legs — Female 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
- Barbell Incline Bench Press
- Barbell Landmine Chest Press
- Barbell Larsen Bench Press
- Narrow Decline Chest Press
12 workouts
- Push Pull Legs — Female — Push, Week 1 Day 1 (Advanced)
- Push Pull Legs — Female — Push, Week 1 Day 1 (Beginner)
- Push Pull Legs — Female — Push, Week 1 Day 1 (Intermediate)
- Push Pull Legs — Female — Push, Week 2 Day 1 (Advanced)
- Push Pull Legs — Female — Push, Week 2 Day 1 (Beginner)
- Push Pull Legs — Female — Push, Week 2 Day 1 (Intermediate)
- Push Pull Legs — Female — Push, Week 3 Day 1 (Advanced)
- Push Pull Legs — Female — Push, Week 3 Day 1 (Beginner)
- Push Pull Legs — Female — Push, Week 3 Day 1 (Intermediate)
- Push Pull Legs — Female — Push, Week 4 Day 1 (Advanced)
- Push Pull Legs — Female — Push, Week 4 Day 1 (Beginner)
- Push Pull Legs — Female — 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 ANIMATIONAssisted Close Grip Underhand Chin Up
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
- Hyper-Extension Over An Exercise Ball
- Band Pull Up
12 workouts
- Push Pull Legs — Female — Pull, Week 1 Day 2 (Advanced)
- Push Pull Legs — Female — Pull, Week 1 Day 2 (Beginner)
- Push Pull Legs — Female — Pull, Week 1 Day 2 (Intermediate)
- Push Pull Legs — Female — Pull, Week 2 Day 2 (Advanced)
- Push Pull Legs — Female — Pull, Week 2 Day 2 (Beginner)
- Push Pull Legs — Female — Pull, Week 2 Day 2 (Intermediate)
- Push Pull Legs — Female — Pull, Week 3 Day 2 (Advanced)
- Push Pull Legs — Female — Pull, Week 3 Day 2 (Beginner)
- Push Pull Legs — Female — Pull, Week 3 Day 2 (Intermediate)
- Push Pull Legs — Female — Pull, Week 4 Day 2 (Advanced)
- Push Pull Legs — Female — Pull, Week 4 Day 2 (Beginner)
- Push Pull Legs — Female — Pull, Week 4 Day 2 (Intermediate)
03 Legs Female12 sessions · 96 main slots View group
- Quadriceps: 24 main slots
- Hamstrings: 24 main slots
- Glutes: 24 main slots
- Calves: 12 main slots
- Adductors: 6 main slots
- Abductors: 6 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Alternating Hamstring Curl with Punch
- Assisted Bulgarian Split Squat
- Band Cross Abduction
- Banded Hip Adductions
12 workouts
- Push Pull Legs — Female — Legs, Week 1 Day 3 (Advanced)
- Push Pull Legs — Female — Legs, Week 1 Day 3 (Beginner)
- Push Pull Legs — Female — Legs, Week 1 Day 3 (Intermediate)
- Push Pull Legs — Female — Legs, Week 2 Day 3 (Advanced)
- Push Pull Legs — Female — Legs, Week 2 Day 3 (Beginner)
- Push Pull Legs — Female — Legs, Week 2 Day 3 (Intermediate)
- Push Pull Legs — Female — Legs, Week 3 Day 3 (Advanced)
- Push Pull Legs — Female — Legs, Week 3 Day 3 (Beginner)
- Push Pull Legs — Female — Legs, Week 3 Day 3 (Intermediate)
- Push Pull Legs — Female — Legs, Week 4 Day 3 (Advanced)
- Push Pull Legs — Female — Legs, Week 4 Day 3 (Beginner)
- Push Pull Legs — Female — Legs, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Push Pull Legs — Female, 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.
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 — Female 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.
This one is written female-first — the exercise selection and the volume split are built for it, not adapted from a men's template afterwards.
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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Want push pull legs — female 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 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.