Free tools

Workout generator

A proven structure, taken from a routine widely recommended by the lifting community — filled in with exercises from our own library.

programs available today

FilterAll programs 3 days / week 4 days / week 6 days / week Beginner Intermediate Advanced

The programs

Linear Progression PPL

Push / pull / legs6 days / weekIntermediate

Five distinct sessions, volume on every muscle group twice a week. Demands real availability.

5 sessions · ~46 min

Nothing fits?

Create a blank session and build it from the exercise library.

Start from scratch →

← See the other programs

Linear Progression PPL

6 sessions a week in the order Pull, Push, Legs, repeated twice, with one rest day placed either mid-week or at the end.

Added to your workouts, editable anytime.

A typical week

MonPull A
TuePush A
WedLegs
ThuRest
FriPull B
Sat

Informational program, adapt it to your level. Ask a healthcare professional before starting intense physical activity, especially if you have an injury, pain, or a medical condition.

Pull A Push A Legs Pull B Push B

Pull A

~47 min6 exercises · 20 sets

Exercise	Sets × reps	Rest	Load
Deadlifts last set to your max	1 × 5	2 min	To figure out
Tirage vertical Lats	3 × 8-12	2 min	To figure out
Rowing assis à la poulie Lats	3 × 8-12	2 min	To figure out
Face pull Traps	5 × 15-20	2 min	To figure out
Curl marteau Biceps	4 × 8-12	75 s	To figure out
Biceps Curls With Dumbbell Biceps	4 × 8-12	75 s	To figure out

Session volume, by muscle group

Biceps8 sets
Lats7 sets
Traps5 sets

How to progress

Add 2.5 kg to press, row/pulldown and squat movements each time you complete a session; 5 kg to deadlifts. On accessory lifts, increase reps to the top of the stated range before adding weight. After 3 straight failures on a lift, deload it by 10% and rebuild.