Nishaana
PPL generator — build your push pull legs.
Push pull legs splits training into three sessions — push (chest, shoulders, triceps), pull (back, biceps) and legs. Pick your days per week and level below and this generator lays out the full weekly schedule with every exercise, sets and reps. Free in your browser, no signup.
How this PPL plan works
This generator builds a push pull legs routine by placing your chosen number of sessions across the week, then filling each push, pull and legs day with heavy compounds first and accessories after. Higher days-per-week raise every muscle's weekly frequency; higher levels add sets per exercise.
The logic is mechanical. Each push day groups the muscles that extend the elbow and press weight away from you — chest, front delts and triceps — so a bench press already warms the triceps before you isolate them. Pull day groups everything that flexes the elbow and draws weight toward you: back, rear delts and biceps. Legs day covers the quads, hamstrings, glutes and calves. Because synergists share each session, every muscle then gets two or more full rest days before it is trained again.
Days per week decides the schedule. Three days runs push, pull and legs once each; six days runs the whole cycle twice and trains every muscle about every 72 hours. Four and five days sit between, adding a second push or a second legs session first — those are the sessions most lifters under-train. Your level scales the volume: the generator prescribes 2 sets on accessories for beginners, 3 for intermediates and 4 on the core compounds for advanced lifters.
The progression model
Progress on a PPL routine with double progression: work within a rep range, and once you hit the top of every set with clean form, add the smallest load and start again at the bottom of the range. Log every set so you always know the number to beat.
- Compounds: add weight first. Beat last session's load or reps on bench, squat, deadlift, overhead press and rows.
- Isolation work: add reps first, then weight. Curls and lateral raises respond well to creeping the rep count up before loading.
- Effort target: keep most working sets 1 to 3 reps short of failure. Training to failure every set is not required for growth and slows recovery.
- When you stall: if a lift fails to progress for two sessions, deload it by about 10 percent and build back over 2 to 3 weeks.
How to use the generated plan
Read the weekly strip to see which session lands on each day, then work top to bottom through each day's table. Warm up to your first compound with two to three ramp-up sets, then follow the sets and reps as printed.
Rest 2 to 3 minutes on the heavy compounds and 60 to 90 seconds on isolation work — do not trade rest for speed on your main lifts, as longer rests protect strength and growth. Swap any lift you cannot perform for a same-pattern alternative (a press for a press, a hinge for a hinge) from the exercise library so weekly volume per muscle stays intact. When you are ready to commit, load the plan into the workout tracker and it auto-progresses every week for you.
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Open toolPush pull legs questions.
How many days a week should I do push pull legs?
Push pull legs works on 3 to 6 days a week. A 3-day version trains push, pull and legs once each; the 6-day version runs the cycle twice and trains every muscle group about every 72 hours. Beginners often start with 3 or 4 days; intermediates get the most from 5 or 6.
Is a 3-day or 6-day PPL better?
The 6-day PPL trains each muscle twice a week, and research shows twice-weekly frequency beats once a week for muscle growth at matched volume, so it edges out the 3-day for intermediates. The 3-day version is easier to recover from and a better fit for beginners or busy weeks.
How many exercises per PPL workout?
A typical PPL session runs 5 to 7 exercises: two or three heavy compounds followed by three or four accessories. That delivers roughly 14 to 20 hard sets across the muscles trained that day, which sits in the range associated with strong hypertrophy.
Can beginners do push pull legs?
Yes, in the 3-day form. A 3-day PPL is manageable for newer lifters and trains each muscle once a week. A true novice often grows fastest on a full-body plan first, but a 3-day PPL is a reasonable starting point if you prefer the structure.
How long should a PPL workout take?
Plan 60 to 75 minutes per session. Five to seven exercises with 2 to 3 minutes of rest on the big compounds and 60 to 90 seconds on isolation work fits comfortably in that window. If you are short on time, cut an accessory before you cut rest on the main lifts.
How do you progress on a PPL routine?
Use double progression: keep the same exercises, log every set, and add weight or reps when you hit the top of the prescribed rep range with clean form. When a lift stalls for two sessions, take a small deload of about 10 percent and build back up.
Run push pull legs on autopilot.
Free in your browser — Nishaana pre-fills every set, tracks your lifts, and tells you the exact weight to beat each session so your PPL keeps progressing.
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