Nishaana
The Push Pull Legs program.
The Push Pull Legs is a intermediate hypertrophy & strength program run 6 days a week. The most popular hypertrophy split: organise training by movement pattern — pushing, pulling and legs — and hit each muscle twice a week with high quality volume.
Overview
The most popular hypertrophy split: organise training by movement pattern — pushing, pulling and legs — and hit each muscle twice a week with high quality volume.
Who it's for: Lifters past the beginner stage who can train 5–6 days a week and want maximum muscle growth.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Double progression — add reps within your target range, then add weight and reset. Most pressing and pulling lifts climb 2.5–5 kg every couple of weeks. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Push Pull Legs good for beginners?
The Push Pull Legs is a intermediate program. Lifters past the beginner stage who can train 5–6 days a week and want maximum muscle growth. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Push Pull Legs?
6 days a week. The most popular hypertrophy split: organise training by movement pattern — pushing, pulling and legs — and hit each muscle twice a week with high quality volume.
How do you progress on the Push Pull Legs?
Double progression — add reps within your target range, then add weight and reset. Most pressing and pulling lifts climb 2.5–5 kg every couple of weeks.
What equipment do I need for the Push Pull Legs?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Push Pull Legs before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Push Pull Legs different from the Upper / Lower Split?
The Push Pull Legs runs 6 days/week aimed at hypertrophy & strength, while the Upper / Lower Split runs 4 days/week aimed at strength & size. Pick the Push Pull Legs if lifters past the beginner stage who can train 5–6 days a week and want maximum muscle growth; pick the other if that fits your schedule or goal better.
Can I run the Push Pull Legs for free?
Yes. You can follow the full Push Pull Legs schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Push Pull Legs today.
Follow the full schedule free in your browser — the app handles the progression for you.
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