Push Pull Legs Program: Build Strength and Size with RepVault

Looking for a time-tested, effective workout program that fits your schedule and gets results? The Push Pull Legs (PPL) program in RepVault is a proven training split designed to help you build muscle, strength, and endurance—without the guesswork.

Whether you’re training three days or six days per week, this program is flexible enough to fit any lifestyle and structured enough to drive consistent progress. With smart programming, targeted exercise selection, and integrated progression tracking, RepVault’s PPL program is your blueprint for transforming your training.

What Is the Push Pull Legs Split?

The Push Pull Legs split is one of the most popular and effective workout structures in strength training. It breaks your workouts into three focused sessions:

• Push Day Targets chest, shoulders, and triceps with exercises like bench press, overhead press, dips, and push-ups. These movements emphasize pressing strength and upper body development.
• Pull Day Focuses on the back and biceps with pull-ups, rows, face pulls, and curls. These workouts develop pulling strength, improve posture, and help build a thick, strong back.
• Leg Day Works the lower body with a mix of squats, deadlifts, lunges, and accessory movements. Leg days in RepVault emphasize both power and stability while helping you improve overall athleticism.

Each workout is designed to hit major muscle groups with both compound lifts and accessories, ensuring a complete training stimulus that builds muscle mass, strength, and joint integrity.

Flexible Scheduling: Train 3 to 6 Days a Week

One of the biggest strengths of the PPL structure is its adaptability. With RepVault, you can run this program in two common formats:

• 3-Day Split Train three non-consecutive days per week (e.g., Mon/Wed/Fri). This version is great for busy schedules and beginners looking to build consistency and recovery.
• 6-Day Split Cycle through Push, Pull, and Legs twice a week (e.g., Mon–Sat). Ideal for more advanced lifters looking to increase training frequency and volume.

No matter your training level, RepVault adjusts rest periods, exercise selection, and volume to match your goals.

What to Expect From the Program

RepVault’s PPL program is built on progressive overload, meaning your workouts are designed to get harder over time. By gradually increasing your training volume, weight, and intensity, you’ll see consistent improvements in:

• Muscle Growth (Hypertrophy)
• Max Strength Output
• Workout Performance
• Posture and Balance
• Core Stability and Mobility

Every lift is tracked in RepVault, and the app automatically recommends updated weights and targets based on your recent performance. So you can focus on the work, not the math.

Who This Program Is For

This Push Pull Legs program is ideal for:

• Beginner to Intermediate lifters who want structure without overcomplication
• Busy professionals looking for flexible yet powerful programming
• Bodybuilders and powerbuilders who want to hit each muscle group twice per week
• Anyone wanting consistent progress in both strength and muscle development

Whether your goal is to build muscle, gain strength, cut body fat, or stay consistent in the gym, this program gives you the framework to make it happen.

Why Run Push Pull Legs in RepVault?

With RepVault, you’re not just following a routine, you’re running a smart training system:

• Auto-progressive overload engine to adapt to your progress
• Barbell and dumbbell smart weight recommendations
• Integrated workout history and performance trends
• HealthKit sync to track training volume and energy output

You’ll get the benefits of a structured workout plan and the flexibility to adjust your routine when life happens.

Start the Push Pull Legs Program Today

If you’re ready to take your training seriously, the Push Pull Legs program in RepVault gives you everything you need to train hard, recover smart, and see results. With intelligent tracking, expert designed programming, and seamless integration across your devices, RepVault helps you push further every session.