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PPL (Push Pull Legs) in Unit
Import in 30 seconds. Log a set in three.
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 paste this
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 this in 30 seconds
- 1Open Unit and tap Get Started. On the import step, choose Paste text.
- 2Paste the template above. Unit reads each day, exercise, sets, and reps.
- 3Confirm and tap Done. Your first session opens with ghost values waiting.
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PPL is a great fit for a push pull legs tracker that stays out of the way.
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