Push Pull Legs app
A Push, Pull and Legs app that fits your week.
PPL is simple to understand and hard to set up well. Lvl Up sets it up for you from your own answers.
Short answer
A Push, Pull and Legs split trains pushing movements, pulling movements and legs on separate days. Lvl Up builds a PPL week from your goal, equipment, training days, session length and injuries, then shows each exercise with a real demonstration.
At a glance
- Split
- Push, Pull and Legs days chosen from your schedule
- Exercises
- Picked from your equipment and your reported injuries
- Demonstrations
- 840 exercise demonstrations
- Single-muscle days
- Pick your focus: fourteen muscles to train on any day
- Cost
- Free in your browser
What Push, Pull and Legs means
Push days train movements where you press away from your body, such as chest, shoulder and triceps work. Pull days train movements where you pull toward you, such as back and biceps work. Legs days train the lower body.
Run each once and you have a three-day week. Run the cycle twice and you have six. Lvl Up fits the pattern to the days you can train and the session length you choose.
How Lvl Up builds your PPL week
The plan comes from fixed rules in the app, using your goal, equipment, training days, session length and assessment results to pick the days and the exercises, sets and reps for each. If you report a shoulder, wrist, knee or lower-back limitation, exercises that load that joint are left out of the plan, your swaps and your single-muscle sessions.
Want only biceps today? Pick your focus lets you tap one of fourteen muscles and start a session built from your equipment. If nothing safe exists for a muscle you chose, the app says so.
What PPL is and is not
PPL is a well known way to organise a week, not a guarantee of any result. Progress depends on consistency, recovery and how you eat and sleep, which an app cannot control. Lvl Up gives general training guidance and is not medical advice.
Questions people ask
How many days a week is Push Pull Legs?
Three days covers one pass of the split, and six covers two. In Lvl Up you choose how many days you can train and the plan is built to match.
Can I do Push Pull Legs at home with no equipment?
Yes. Tell Lvl Up you have no equipment during setup and the plan and focus sessions only use bodyweight movements.
Is there a free PPL app?
Lvl Up builds a PPL plan for free in your browser. There are no paid plans in this release.
Can I swap an exercise I do not like?
Yes, swaps are offered within what fits your equipment and any reported injuries.
Written by The Lycoris Labs Inc and last updated October 22, 2026. Lvl Up gives general training guidance and is not medical advice. Talk to a doctor before starting a new exercise program, and stop if anything hurts.