PPL Workout Program
Master the popular Push Pull Legs (PPL) workout split with FitDM, the revolutionary fitness app that transforms your training into an epic adventure.
What is PPL (Push Pull Legs)?
The Push Pull Legs split is one of the most effective workout programs for building muscle and strength. It divides your training into three distinct days:
- Push Day: Chest, shoulders, and triceps exercises
- Pull Day: Back and biceps exercises
- Legs Day: Quadriceps, hamstrings, glutes, and calves
Why Use FitDM for Your PPL Workouts?
Complete PPL Programs Built-In
FitDM includes comprehensive PPL workout programs for beginners through advanced lifters. No need to search for routines online—everything you need is in the app.
Smart Exercise Tracking
Log every set with weight, reps, and rest timers. Track your personal records automatically and see your progression over time.
AI-Powered Story Adventures
During rest periods, immerse yourself in AI-generated fantasy stories that continue from session to session. Choose from 10 character classes and make decisions that shape your adventure.
Muscle Load Analytics
View detailed analytics on muscle group distribution to ensure your PPL split is balanced and optimized for growth.
Sample PPL Week with FitDM
Monday & Thursday - Push
Chest, Shoulders, Triceps
- • Bench Press: 4 sets × 6-8 reps
- • Overhead Press: 3 sets × 8-10 reps
- • Incline Dumbbell Press: 3 sets × 10-12 reps
- • Lateral Raises: 3 sets × 12-15 reps
- • Tricep Pushdowns: 3 sets × 12-15 reps
Tuesday & Friday - Pull
Back, Biceps
- • Deadlifts: 4 sets × 6-8 reps
- • Pull-ups: 3 sets × 8-10 reps
- • Barbell Rows: 3 sets × 8-10 reps
- • Face Pulls: 3 sets × 15-20 reps
- • Barbell Curls: 3 sets × 10-12 reps
Wednesday & Saturday - Legs
Quads, Hamstrings, Glutes, Calves
- • Squats: 4 sets × 6-8 reps
- • Romanian Deadlifts: 3 sets × 8-10 reps
- • Leg Press: 3 sets × 10-12 reps
- • Leg Curls: 3 sets × 12-15 reps
- • Calf Raises: 4 sets × 15-20 reps
Perfect for All Fitness Levels
Whether you're a beginner just starting your fitness journey or an advanced lifter looking to optimize your training, FitDM's PPL programs scale to your level. The app automatically suggests weight progressions based on your performance and tracks your personal records across all exercises.
Ready to Transform Your PPL Workouts?
Download FitDM today and turn your Push Pull Legs routine into an epic adventure.