Program Description
Push Pull Legs
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 30, 2024 01:00
- Last EditedJun 18, 2025 12:50

Summary
Unleash your potential with the Pure Bodybuilding-PPL program, a comprehensive 4-week journey designed for serious lifters. This 6-day split focuses on balanced push, pull, and leg workouts, ensuring every muscle group gets the attention it deserves. Each session incorporates targeted exercises and intensity techniques to maximize hypertrophy and strength gains. Get ready to transform your physique and elevate your training game with a structured plan that delivers results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Wide-Grip Pull-Up2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Meadows Incline DB Lateral Raise2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Seated Leg Curl1 Set
-
2
Bottom-Half Smith Machine Squat1 Set
-
3
Glute-Ham Raises1 Set
-
4
Leg Extensions1 Set
-
5
Standing CALF Raises1 Set
-
6
Machine HIP Abduction1 Set
-