What is the PPL Program?
PPL (Push Pull Legs) is one of the most popular and effective workout programs. It splits your training into 3 session types:
Why PPL is So Effective
Example PPL Program
Push (Monday & Thursday)
| Exercise | Sets × Reps |
|---|---|
| Bench Press | 4 × 6-8 |
| Incline DB Press | 3 × 8-10 |
| OHP | 3 × 8-10 |
| Lateral Raises | 4 × 12-15 |
| Tricep Pushdowns | 3 × 10-12 |
| Dips | 3 × 8-12 |
Pull (Tuesday & Friday)
| Exercise | Sets × Reps |
|---|---|
| Pull-ups | 4 × 6-8 |
| Barbell Row | 4 × 8-10 |
| Lat Pulldown | 3 × 10-12 |
| Face Pulls | 4 × 12-15 |
| DB Curls | 3 × 10-12 |
| Hammer Curls | 3 × 10-12 |
Legs (Wednesday & Saturday)
| Exercise | Sets × Reps |
|---|---|
| Squat | 4 × 6-8 |
| Leg Press | 3 × 10-12 |
| Lunges | 3 × 10-12/leg |
| Leg Curl | 4 × 10-12 |
| Standing Calf Raise | 4 × 12-15 |
| Leg Extension | 3 × 12-15 |
How to Track PPL with GymTool
With GymTool, setting up and tracking a PPL program is dead simple:
GymTool's advantage over Hevy or Strong: you can also track nutrition in the same app. No need to open MyFitnessPal separately.