Free workout program
PPL + Upper / Lower
5 days a week · Intermediate friendly · About 60 minutes · Full gym
Push, pull, legs, then upper and lower. Five days, every muscle twice.
Best for: building muscle, getting stronger.
Your week
- Day 1Push
- Day 2Pull
- Day 3Legs
- Day 4Upper
- Day 5Lower
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Push
5 exercisesChestShouldersTriceps
Bench PressBarbell4 × 6–8
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Dumbbell Incline Bench PressDumbbell3 × 8–10
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Dumbbell Shoulder PressDumbbell3 × 8–10
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
Cable Lateral RaiseCable3 × 12–15
- Stand tall, grip handles at sides
- Raise arms to shoulder height
- Keep slight bend in elbows
Cable Pushdown (With Rope Attachment)Cable3 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Pull
5 exercisesBackShouldersBiceps
Pull-UpBodyweight4 × 6–10
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Bent Over Barbell RowBarbell3 × 8–10
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Face PullCable3 × 12–15
- Face high pulley, rope attachment
- Pull rope to face, split hands
- Keep upper arms parallel to floor
Barbell CurlBarbell3 × 8–10
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Legs
5 exercisesGlutesHamstringsCalves
Barbell Full SquatBarbell4 × 6–8
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Lever Lying Leg CurlLeverage Machine3 × 10–12
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Lever Standing Calf RaiseLeverage Machine4 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Upper
7 exercisesBackShouldersChest
Barbell Incline Bench PressBarbell3 × 6–8
- Set bench to 45 degrees
- Lower bar to upper chest
- Keep elbows at 45 degrees
Cable PulldownCable3 × 8–10
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Arnold Dumbbell PressDumbbell3 × 8–10
- Start dumbbells at shoulder height, palms in
- Press up while rotating palms forward
- Lower with control back to shoulders
Lever Seated RowLeverage Machine3 × 10–12
- Chest against pad, grip handles
- Pull handles to body, squeeze back
- Keep back straight, core tight
Dumbbell Lateral RaiseDumbbell3 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Alternate Hammer CurlDumbbell2 × 10–12
- Stand, dumbbells at sides, palms in
- Curl one dumbbell to shoulder
- Keep elbows pinned to torso
Cable Rope Overhead Triceps ExtensionCable2 × 12–15
- Grip rope, arms overhead
- Lower behind head, elbows fixed
- Extend arms to finish
Lower
6 exercisesQuadsGlutesHamstrings
Barbell DeadliftBarbell3 × 5
- Hinge, grip bar shoulder-width
- Drive heels, extend hips and knees
- Keep back straight, chest lifted
Bulgarian Split SquatBody Weight3 × 8–10
- Rear foot on bench behind you
- Lower until front thigh parallel
- Keep weight on front heel
Lever Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Seated Leg CurlMachine3 × 10–12
- Sit, legs under lever pad
- Curl lever toward back of thighs
- Keep torso still throughout
Lever Standing Calf RaiseLeverage Machine3 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Cable CrunchCable3 × 12–15
- Kneel below pulley, rope by face
- Crunch elbows toward thighs
- Keep hips still, squeeze abs
Run PPL + Upper / Lower in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
Want a program built around you? 1-on-1 coaching with Devin ›