Free Gym AI tool
Push pull legs program guide
Learn the classic PPL training split — structure, recovery, and progression.
Push Pull Legs organizes training by movement pattern so you can push volume on chest/shoulders/triceps, then pull, then legs — without frying the same joints every day.
Push A
Horizontal + vertical press
- Flat press
- Shoulder press
- Lateral raises
- Triceps
Pull A
Horizontal + vertical pull
- Rows
- Pulldowns
- Rear delts
- Biceps
Legs A
Squat + hinge
- Squat pattern
- Hinge
- Single-leg
- Calves
FAQ
PPL vs bro split?
PPL usually hits each muscle more often (2×/week), which tends to beat once-weekly bro splits for hypertrophy.
Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.