Home/Programs/PPL (Push Pull Legs)
PPL (Push Pull Legs) in Unit
Import in 30 seconds. Keep every completed set and next target in one place.
About the program
Push Pull Legs is a six-day split that hits each muscle group twice per week. Push days cover chest, shoulders, and triceps. Pull days cover back and biceps. Leg days cover quads, hamstrings, and calves. The split below is a common intermediate version with a flat top set followed by back-off work.
Copy this program
Push A Bench Press 4x6 Overhead Press 3x8 Incline Dumbbell Press 3x10 Cable Fly 3x12 Triceps Pushdown 3x12 Overhead Triceps Extension 3x12 Pull A Deadlift 3x5 Barbell Row 4x8 Pull Up 3x8 Cable Row 3x10 Face Pull 3x15 Barbell Curl 3x10 Legs A Squat 4x6 Romanian Deadlift 3x8 Leg Press 3x10 Leg Curl 3x12 Standing Calf Raise 4x12 Push B Overhead Press 4x6 Bench Press 3x8 Dumbbell Shoulder Press 3x10 Lateral Raise 4x12 Close Grip Bench 3x8 Triceps Pushdown 3x12 Pull B Barbell Row 4x6 Weighted Pull Up 3x6 Cable Row 3x10 Lat Pulldown 3x12 Face Pull 3x15 Dumbbell Curl 3x10 Legs B Front Squat 4x6 Romanian Deadlift 3x8 Walking Lunge 3x10 Leg Extension 3x12 Seated Calf Raise 4x12
Import it in 30 seconds
- 1Open Unit, tap Set up your program, then choose I have a program.
- 2Paste the template above. Unit reads each day, exercise, sets, and reps.
- 3Review the imported workouts, choose your training days, and save the program.
Bring your program. Know what comes next.
Log PPL without slowing the workout, then use transparent targets when you want to build reps or add weight.
