Push pull legs (PPL) routines

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PPL groups by movement pattern: one push day (chest, shoulders, triceps), one pull day (back, biceps) and one leg day. The advantage is that muscles already working together in a movement get trained together, so you do not hammer the triceps one day and ask them to work again the next. The engine assigns it on three days once you are intermediate or advanced, and on five days it doubles it to bring push and pull frequency up to twice a week.

Pick your goal and the days you can train. Each routine is generated with periodisation, effort control (RIR) and automatic progression.

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Hypertrophy

• Hypertrophy · 2 days
• Hypertrophy · 3 days
• Hypertrophy · 4 days
• Hypertrophy · 5 days
• Hypertrophy · 6 days

Strength

• Strength · 2 days
• Strength · 3 days
• Strength · 4 days
• Strength · 5 days
• Strength · 6 days

Fat loss

• Fat loss · 2 days
• Fat loss · 3 days
• Fat loss · 4 days
• Fat loss · 5 days
• Fat loss · 6 days

Body recomposition

• Body recomposition · 2 days
• Body recomposition · 3 days
• Body recomposition · 4 days
• Body recomposition · 5 days
• Body recomposition · 6 days

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Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.