The push pull legs app that remembers every day of the split

What a push pull legs lifter needs from an app

• Ready-made PPL for three or six days

  Add a 3-day or 6-day push pull legs plan from the program library, or the ones below, and edit any exercise. Three routines cover both versions, and the free tier holds up to 4 active routines.

• Each day picks up where it left off

  Push opens with last push's weights, pull with last pull's. On a 6-day split each day runs twice a week, so the comparison is always against the same workout, never yesterday's.

  

• Weekly sets per muscle, at a glance

  The point of a split is spreading sets well. The weekly muscle map shades each muscle by this week's sets and lists the count, so you can see if side delts or hamstrings are short.

  

• A missed day costs nothing

  Skip Wednesday's pull and Thursday's pull starts at the weight you'd earned. A skipped session never counts as a stall. If two days pass with nothing planned, the Dashboard offers to set a reminder.

• A clear rule for when to add weight

  When every set reaches the top of the rep range, the weight goes up one step. If not, it holds and you aim for one more rep. It's double progression, applied to every lift on every day.

What a PPL week logs, and what comes next

6-day PPL, second push of the week

Three years of lifting, training Monday to Saturday. This push day is compared with last Thursday's push, not with yesterday's legs.

Exercise	You logged	Next session	Why
Barbell Bench Press	205 lb, 10 / 10 / 10, 1 left	210 lb × 6–10	Every set reached the top of 6–10. One step up and the target resets to 6.
Incline Dumbbell Press	60 lb pair, 11 / 10 / 10, 1 left	60 lb × 11	The weakest set hit today's target of 10, but not the top of 8–12. Same weight, one more rep.
Dumbbell Lateral Raise	20 lb, 20 / 20 / 20, 0 left	25 lb × 12–20	Top of 12–20 on every set. The next dumbbell up is 25 lb, and reps start again at 12.
Overhead Cable Triceps Extension	50 lb, 15 / 13 / 12, 1 left	50 lb × 13	The last set fell short of the target of 13, so weight and target both stay.

Four lifts, four outcomes. Each one moves when its own weakest set says so.

3-day PPL, leg day

Training Monday, Wednesday, Friday with one leg day a week, so each leg session has to count.

Exercise	You logged	Next session	Why
Barbell Back Squat	245 lb, 8 / 8 / 7, 2 left	245 lb × 8	The last set missed the target of 8. The weight holds and 8 is still the goal.
Romanian Deadlift	Set 1: 185 lb × 10, 4 left (planned 2) · sets 2–3: 195 lb × 10 / 10, 2 left	200 lb × 8–10	Set 1 was clearly easier than planned, so set 2 went up: 185 × 43 ÷ 41 ≈ 194, loaded as 195. Both sets at 195 reached 10, the top of 8–10: one step up.
Lying Leg Curl	90 lb, 15 / 15 / 15, 1 left	100 lb × 10–15	Top of 10–15 on every set. Next step on the stack, reps back to 10.

Once a week is enough for a lift to move, as long as each session is logged.

6-day PPL, Wednesday's pull day skipped

Work ran late. Pull moves to Thursday and the rest of the week shifts by a day.

Exercise	You logged	Next session	Why
Chest-Supported Row	Last pull: 70 lb dumbbells, 11 / 10 / 10, 1 left	70 lb × 11	The skipped day changes nothing. The weakest set hit last time's target of 10, so the goal is 11.
Lat Pulldown	Last pull: 150 lb, 12 / 12 / 12, 1 left	160 lb × 8–12	Every set topped out at 12 last time, so Thursday starts one step heavier, at 8 reps.

Miss a day and the split waits for you. No penalty, no restart.

Push pull legs plans that open in RIRLift

• The best workout routine for the days you can train

  6 days a week: push/pull/legs

  Push, pull and legs twice a week each. The most weekly sets without long sessions, for lifters with a few years behind them.

  6× a week · 102 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout routine for men, for your week

  Busy: 3 gym days, push/pull/legs

  Each day once a week, three gym days. The leg day example above uses this plan.

  3× a week · 48 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Pick 3 or 6 days, then the order

  Run the three routines once a week, or twice. On six days, Push, Pull, Legs, then repeat with Sunday off is the usual layout. The PPL split guide covers the trade-offs.

• Tell it what your gym has

  Choose your equipment once and swaps stay inside it. Cable station taken? The swap picker shows replacements with the weight each would start at.

• Pair arm work as supersets

  Put curls and triceps work in a superset on pull and push days. Rest comes after the pair, so the session runs shorter.

• Check your weekly sets

  After a full week, open the muscle map. If a muscle is light, add a set to it, or ask Coach to adjust the routine. Nothing changes until you tap Apply changes.

• Log from your wrist

  With an Apple Watch you can run a whole PPL session from your wrist: log sets, rest timer, plates per side, swaps. It's optional.

Questions

Read next

• PPL split: the number push pull legs leaves out

  How to set up PPL so every muscle gets enough sets.

• The best workout routine for the days you can train

  The 6-day PPL in full, next to 3- and 4-day options.

• PPLUL split: what the five letters cost you per muscle

  A five-day mix of push pull legs and upper/lower.

• Best workout split for muscle growth: pick the container

  Whether PPL is the right split for your week at all.

• How many sets per muscle group per week?

  A weekly set target to build your days around.

More ways lifters use RIRLift

• The upper lower split app that sets every weight for you

  Four days, two upper and two lower, with every lift prefilled and moved up when your sets earn it.

• The full body workout app that knows what to lift each day

  Full-body plans for 2, 3 or 4 days a week, with each lift's weight set from your last session.

• The hypertrophy app that sets your load from reps in reserve

  RIR on every set, weekly sets per muscle, and deloads when a lift stalls instead of on a calendar.

Every lifter and goal