AImPush pull legs routine
Push day trains chest, shoulders and triceps, pull day trains back and biceps, and leg day trains legs and abs.
- 3days a week
- 60min a session
- Some experiencelevel
- Barbell, dumbbells and cablesequipment
The program
A · Push
Barbell Bench Press4 × 6-8rest 3 min
Incline Dumbbell Press3 × 8-12rest 2 min
Seated Dumbbell Shoulder Press3 × 8-12rest 2 min
Dumbbell Lateral Raise3 × 12-15rest 1 min
Triceps Pushdown3 × 10-15rest 1 min
Overhead Dumbbell Triceps Extension2 × 10-15rest 1 min
B · Pull
Lat Pulldown4 × 8-12rest 2 min
Barbell Bent-Over Row3 × 6-10rest 2 min 30 s
Seated Cable Row3 × 10-12rest 1 min 30 s
Face Pull3 × 12-20rest 1 min
Barbell Curl3 × 8-12rest 1 min 15 s
Hammer Curl2 × 10-15rest 1 min
C · Legs
Barbell Back Squat4 × 6-8rest 3 min
Romanian Deadlift3 × 8-10rest 2 min 30 s
Leg Press3 × 10-15rest 2 min
Lying Leg Curl3 × 10-15rest 1 min
Standing Calf Raise3 × 12-20rest 1 min
Hanging Knee Raise3 × 10-15rest 1 min
Sign in by email, no password. The program opens in the app, ready to check and turn on.
Take it with you
The same program also runs in the app, set by set, and shows what you lifted last time. Open it in the app
Build your own program from scratch
Who it is for
Each day opens with a heavy lift for 4 sets and finishes with lighter work, in about 60 minutes.
- You have trained for a few months and know the main lifts
- You like a day that focuses on a few muscles
- You train three days now and may go to six later
- You have a barbell, dumbbells and cables
How to lay out the week
On three days, go Monday push, Wednesday pull, Friday legs, with rest days in between. On six days, run push, pull, legs twice and rest on Sunday. If you miss a day, pick up with that same day next time rather than jumping ahead, so no muscle group goes two weeks without work.
How to add weight
Add weight once you hit the top of the range in every set, then drop back to the bottom. On the bench press and squat that means 4 sets of 8 before you add 2.5 kg (5 lb); on the bent-over row, 3 sets of 10. Small exercises like face pulls (12-20) and lateral raises (12-15) move up slowly: add reps for weeks before you add weight. On the hanging knee raise, add reps, then do it slower or with straighter legs.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If the bench is busy, a dumbbell bench press works the same muscles for the same 6-8 reps. The barbell bent-over row swaps for a one-arm dumbbell row or a chest-supported row if your lower back is tired. On leg day, a hack squat replaces the back squat, and a seated leg curl replaces the lying one.
Questions and answers
Is push pull legs three days a week enough?
It works, but each muscle is trained once a week, which is slower than twice. If you can, run the cycle twice for six days, or move to an upper lower split on four days.
What order should push pull legs go in?
Push, pull, legs is the usual order and it spreads the load well. Push and pull share few muscles, and push barely works your back, so it is fresh for rows. Some people prefer legs, push, pull; either works if you keep it the same.
How many sets per muscle on a PPL routine?
Chest gets 7 hard sets on push day, back 13 on pull day, and the legs about 16 on leg day. That is a full dose per session for most people with some training behind them.
Can I do push pull legs six days in a row?
Yes, with one rest day a week. Keep the same exercises on both rounds and try to beat your numbers each time. If your joints or sleep start to suffer, go back to three days.