The push pull legs split is popular for a reason. It is simple to understand, it hits every muscle group, and it scales from three days a week all the way up to six. Here is how it works and how to run it inside W8M8.
The three day types
The whole split is built from three kinds of sessions, grouped by the movement they share.
- Push covers chest, shoulders, and triceps
- Pull covers back and biceps
- Legs covers quads, hamstrings, glutes, and calves
Why grouping by movement works
Muscles that push tend to work together, and the same is true for muscles that pull. By training them on the same day you let related muscles share the effort and then recover together while you train something else.
This keeps each session focused and lets each muscle group rest fully before its next turn.
Running it three days a week
The simplest version is one push day, one pull day, and one leg day each week. It is a fantastic starting point that covers everything without eating your whole schedule.
You get full body coverage, plenty of recovery, and a routine that is easy to keep.
Running it six days a week
When you are ready for more, you simply repeat the cycle twice. Push, pull, legs, then push, pull, legs again, with one rest day to finish the week.
This doubles your weekly volume and suits people chasing faster muscle growth who can recover well.
Building it in W8M8
Create three routines named push, pull, and legs, fill each with your chosen exercises, and the app tracks every session against the last. You always know your targets and your history sits one tap away.
If you would rather not build it by hand, let the AI generate the whole split around your goals and available days.
PUT THIS INTO PRACTICE
W8M8 tracks every set, builds routines for you, and keeps your whole training history one tap away.
