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
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
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.
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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