Push · Pull · LegsPush pull legs program · 9 gym workouts
Nine workouts split into push, pull and leg days.
- Level
- Intermediate
- For
- Men
- Length
- 9 workouts
- Access
- Premium
Get the app
Included with Premium. Eligible store accounts get a 7-day free trial, which needs a card on file.
Who it suits
- You have finished a beginner program.
- You want each workout to focus on one part of the body.
How it builds
Nine workouts, three times through push, pull and legs. Your main lifts come back each round, heavier than the last, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Push Day
- Barbell Bench Press3 × 8
- Dumbbell Seated Shoulder Press3 × 10
- Lever Incline Chest Press3 × 10
- Lever Seated Dip3 × 10
- Lever Lateral Raise3 × 15
- Cable Reverse Grip Triceps Pushdown3 × 12
Workout 2Pull Day
- Barbell Rack Pull3 × 6
- Lever Seated Row3 × 10
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Cable Seated High Row (V-Bar)3 × 12
- Lever Seated Reverse Fly3 × 15
- Ez Barbell Close Grip Preacher Curl3 × 12
Workout 3Lower Body Day
- Barbell Full Squat3 × 8
- Dumbbell Romanian Deadlift3 × 10
- Sled 45° Leg Press3 × 12
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Calf Raise3 × 15
Workout 4Push Day
- Dumbbell Bench Press4 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Cable Upper Chest Crossovers3 × 12
- Lever Seated Dip3 × 10
- Dumbbell Seated Lateral Raise3 × 15
- Cable Overhead Triceps Extension (Rope)3 × 12
Workout 5Pull Day
- Barbell Pendlay Row4 × 8
- Cable Lat Pulldown Full Range Of Motion4 × 10
- Inverted Row3 × 10
- Lever Seated Reverse Fly3 × 15
- Dumbbell Hammer Curl3 × 12
- Cable Straight Arm Pulldown (With Rope)3 × 12
Workout 6Lower Body Day
- Barbell Full Squat4 × 8
- Barbell Romanian Deadlift3 × 8
- Dumbbell Bulgarian Split Squat3 × 10
- Lever Lying Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Sled Calf Press On Leg Press3 × 15
Workout 7Push Day
- Barbell Bench Press4 × 6
- Barbell Standing Wide Military Press3 × 8
- Barbell Incline Bench Press3 × 10
- Lever Lateral Raise3 × 15
- Barbell Lying Close-Grip Triceps Extension3 × 10
- Push Up2 × 15
Workout 8Pull Day
- Barbell Pendlay Row4 × 6
- Cable Lat Pulldown Full Range Of Motion4 × 10
- Lever Seated Row3 × 10
- Lever Seated Reverse Fly3 × 15
- Ez Barbell Close Grip Preacher Curl3 × 10
- Barbell Shrug3 × 12
Workout 9Lower Body Day
- Barbell Full Squat4 × 6
- Barbell Hip Thrust4 × 10
- Barbell Lunge3 × 10
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Smith Standing Leg Calf Raise3 × 15
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Is it too much if I am still learning?
Push · Pull · Legs is an intermediate program. If you are just starting, run a free Foundations program first and come back to it.