Free workout program
Push / Pull / Legs
6 days a week · Intermediate friendly · About 60 minutes · Full gym
Every muscle twice a week. Run it twice through, one rest day.
Best for: building muscle.
Your week
- Day 1Push
- Day 2Pull
- Day 3Legs
- Day 4Push
- Day 5Pull
- Day 6Legs
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Push
6 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
Cable Rope Overhead Triceps ExtensionCable3 × 12–15
- Grip rope, arms overhead
- Lower behind head, elbows fixed
- Extend arms to finish
Pull
6 exercisesBackBicepsShoulders
Pull-UpBodyweight4 × 6–10
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Bent Over Barbell RowBarbell4 × 6–8
- 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
Alternate Hammer CurlDumbbell3 × 10–12
- Stand, dumbbells at sides, palms in
- Curl one dumbbell to shoulder
- Keep elbows pinned to torso
Legs
6 exercisesGlutesHamstringsQuads
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 Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Lever Standing Calf RaiseLeverage Machine4 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Run Push / Pull / Legs 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.
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