Push pull legs routine built for your schedule
PPL is one of the most popular splits for a reason: each muscle gets its own day and the routine is easy to follow. The hard part is picking exercises, volume and a rotation that fits 3, 4, 5 or 6 days. This prompt has your todo.is agent write the full push pull legs routine with A and B days and a tracker.
The prompt
- Write me a push pull legs routine for [DAYS PER WEEK] days a week. Experience: [EXPERIENCE]. Main goal: [GOAL]. Sessions of about [MINUTES] minutes. Muscles I want to bring up: [WEAK POINTS]. Make push A/B, pull A/B and legs A/B days, with a heavy compound lift first and accessories after. For each exercise list sets, a rep range, rest and target reps in reserve. Show how the days rotate across the week, a progression rule and a deload every 6 weeks. Create an Excel tracker with one tab per day type and a column for weight, reps and notes, and email it to me.
What to change
- [DAYS PER WEEK]: 3, 4, 5 or 6. Six runs each day twice; three runs each once.
- [EXPERIENCE]: E.g. "2 years of training", "6 months". PPL 6 days suits people with at least a few months of experience.
- [GOAL]: E.g. "muscle size", "strength and size".
- [MINUTES]: E.g. "75".
- [WEAK POINTS]: E.g. "side delts and upper chest", "hamstrings", or "none".
Example result
- Push pull legs, 6 days a week
- 2 years of training · goal: muscle size · 75 minutes · bring up side delts and upper chest
- Weekly rotation
- • Mon Push A · Tue Pull A · Wed Legs A · Thu Push B · Fri Pull B · Sat Legs B · Sun rest
- • Only have 3 days? Run Push A, Pull A, Legs A one week and the B days the next.
- Push A (heavy)
- • Barbell bench press: 4 x 5 to 7, rest 3 min, 1 to 2 RIR
- • Seated dumbbell shoulder press: 3 x 8 to 10
- • Low-to-high cable fly (upper chest): 3 x 12 to 15
- • Cable lateral raise: 4 x 12 to 15
- • Overhead triceps extension: 3 x 10 to 12
- Pull A (heavy)
- • Weighted pull-up: 4 x 5 to 8, rest 3 min
- • Barbell row: 3 x 6 to 8
- • Chest-supported rear delt fly: 3 x 15
- • Incline dumbbell curl: 3 x 10 to 12
- • Hammer curl: 2 x 12
- Legs A (heavy)
- • Back squat: 4 x 5 to 7, rest 3 min
- • Romanian deadlift: 3 x 8
- • Leg press: 3 x 10 to 12
- • Seated leg curl: 3 x 12 · Calf raise: 4 x 10 to 15
- Push B (volume)
- • Incline dumbbell press: 4 x 8 to 12
- • Machine chest press: 3 x 10 to 12
- • Dumbbell lateral raise: 4 x 15 to 20, last set with drop set
- • Dips (or assisted): 3 x 8 to 12 · Triceps pushdown: 3 x 12 to 15
- Pull B (volume)
- • Lat pulldown, neutral grip: 4 x 10 to 12
- • Seated cable row: 3 x 10 to 12
- • Straight-arm pulldown: 3 x 12 to 15
- • Face pull: 3 x 15 to 20 · Cable curl: 3 x 12 to 15
- Legs B (volume)
- • Hack squat or front squat: 3 x 8 to 10
- • Hip thrust: 3 x 10 to 12
- • Walking lunges: 3 x 10 each leg
- • Lying leg curl: 3 x 12 · Seated calf raise: 4 x 15
- Progression and recovery
- • Top of the rep range on all sets: add weight next session
- • Sleep 7 to 9 hours. Six days a week only works if recovery keeps up.
- • Deload week 7: half the sets, same weights at 2 to 3 RIR
How to do it with todo.is
- Copy the prompt and set your days per week, experience, goal, session length and weak points.
- Paste it into todo.is or send it to your agent on Telegram, WhatsApp or by email.
- You get the full PPL routine and an Excel tracker with a tab for push, pull and legs.
- Stuck on a lift for 3 weeks? Tell your agent which one and ask for a swap or a change in rep range.
Tips for a better result
- If 6 days wrecks you, run PPL on 4 or 5 days in a rolling rotation instead of skipping days.
- Keep heavy days heavy and volume days lighter. Doing both all-out burns you out.
- Add side delt and rear delt work on push and pull days. They are easy to undertrain in PPL.
- Ask your agent for a matching bulking or high protein meal plan to support the volume.
push pull legs routine: FAQ
- Is push pull legs good for beginners? Three days a week PPL can work, but each muscle is trained only once a week. Most beginners do better on full body or upper/lower first, then move to PPL.
- Should I do PPL 3 or 6 days a week? Six days trains each muscle twice a week, which usually grows muscle faster if you recover well. Three days is fine when time is tight.
- Where does core training go in a push pull legs routine? Add 2 or 3 core exercises at the end of legs days or pull days, about 2 to 3 times a week.
- What if I miss a day? Just continue with the next day in the rotation. Don't try to squeeze two sessions into one.
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