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 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
- 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
- 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
- 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.
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 — 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.