Push/Pull/Legs Planner
Day 1
Push day
Exercises
- Bench Press4 sets x 8-12 reps
- Overhead Press4 sets x 8-12 reps
- Incline Dumbbell Press3 sets x 10-15 reps
- Triceps Pushdowns3 sets x 12-15 reps
Day 2
Pull day
Exercises
- Deadlift / Barbell Row4 sets x 8-12 reps
- Pull-ups / Lat Pulldowns4 sets x 8-12 reps
- Seated Cable Row3 sets x 10-15 reps
- Bicep Curls3 sets x 12-15 reps
Day 3
Legs day
Exercises
- Squats4 sets x 8-12 reps
- Leg Press4 sets x 8-12 reps
- Leg Curls3 sets x 10-15 reps
- Calf Raises4 sets x 15-20 reps
Day 4
Push day
Exercises
- Bench Press4 sets x 8-12 reps
- Overhead Press4 sets x 8-12 reps
- Incline Dumbbell Press3 sets x 10-15 reps
- Triceps Pushdowns3 sets x 12-15 reps
Day 5
Pull day
Exercises
- Deadlift / Barbell Row4 sets x 8-12 reps
- Pull-ups / Lat Pulldowns4 sets x 8-12 reps
- Seated Cable Row3 sets x 10-15 reps
- Bicep Curls3 sets x 12-15 reps
Day 6
Legs day
Exercises
- Squats4 sets x 8-12 reps
- Leg Press4 sets x 8-12 reps
- Leg Curls3 sets x 10-15 reps
- Calf Raises4 sets x 15-20 reps
Day 7
Rest
Related calculators
Push / Pull / Legs Weekly Schedule Builder
Choose training days per week (3–6), experience (beginner, intermediate, advanced), and goal (strength, hypertrophy, endurance) to see a weekly PPL-style day list plus sample exercises with sets and rep ranges.
How to use
Set Training days per week, Experience level, and Goal. Scroll the generated week and exercise suggestions.
Example
6 days, intermediate, hypertrophy: rotating push, pull, legs twice with 4 sets and 8–12 reps on main lifts.
Tips
Sample exercises are generic, not a substitute for coaching or physiotherapy. Rest days in the schedule are not active workouts.