Push Pull Legs for Women
The PPL structure, with the leg days weighted the way most women actually want them.
Who it’s for
Standard PPL splits the week evenly and assumes you want your chest to be the centrepiece. This keeps the same push/pull/legs frame but leads the leg days with hip thrusts and hinges, and uses machine and cable variations on the push days where a barbell adds difficulty without adding much. It is for training six days a week with lower body as the priority.
How the week runs
Push, pull, legs, then a second round with different movements — six sessions, usually six days on with one off. Both leg days start with a heavy hip-dominant lift while you are fresh, rather than leaving glute work to whatever is left at the end.
The program
All 6 sessions and 31 exercises, exactly as they arrive in the app. Rep ranges and rest are the defaults — change any of them once it is yours.
WPPL Push A
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| DB Shoulder PressDumbbell · compound | Shoulders | 4 | 8–12 | 120s |
| Incline Dumbbell PressDumbbell · compound | Chest | 3 | 8–12 | 120s |
| Dumbbell Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| Cable CrossoversCable · isolation | Chest | 3 | 10–15 | 90s |
| Triceps PushdownCable · isolation | Triceps | 3 | 10–15 | 60s |
WPPL Pull A
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| PulldownsCable · compound | Lats | 4 | 8–12 | 120s |
| Seated Cable RowCable · compound | Upper back | 3 | 8–12 | 120s |
| FacepullCable · isolation | Upper back | 3 | 10–15 | 90s |
| Dumbbell Bicep CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
| Rope PulloverCable · isolation | Lats | 3 | 10–15 | 90s |
WPPL Legs A
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell Hip ThrustBarbell · compound | Glutes | 4 | 8–12 | 120s |
| Romanian DeadliftBarbell · compound | Hamstrings | 3 | 8–12 | 120s |
| Bulgarian Split SquatsDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Lying Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 90s |
| Cable KickbackCable · isolation | Glutes | 3 | 10–15 | 90s |
WPPL Push B
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Machine Chest PressMachine · compound | Chest | 4 | 8–12 | 120s |
| Shoulder Machine PressMachine · compound | Shoulders | 3 | 8–12 | 120s |
| Cable Lateral RaiseCable · isolation | Shoulders | 3 | 12–15 | 60s |
| Pec DeckMachine · isolation | Chest | 3 | 10–15 | 90s |
| Cable Rope Overhead Triceps ExtensionCable · isolation | Triceps | 3 | 10–15 | 90s |
WPPL Pull B
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Assisted Pull UpBodyweight · compound | Lats | 4 | 10–15 | 90s |
| Machine RowMachine · compound | Upper back | 3 | 8–12 | 120s |
| Reverse Pec DeckMachine · isolation | Upper back | 3 | 10–15 | 90s |
| Preacher CurlsBarbell · isolation | Biceps | 3 | 10–15 | 90s |
| Hammer CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
WPPL Legs B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Goblet SquatDumbbell · compound | Quads | 4 | 8–12 | 120s |
| Leg PressPlate machine · compound | Quads | 3 | 8–12 | 120s |
| Leg ExtensionsMachine · isolation | Quads | 3 | 10–15 | 90s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Standing Calf RaiseBodyweight · isolation | Calves | 3 | 10–15 | 90s |
| Cable CrunchCable · isolation | Abs | 3 | 10–15 | 90s |
Run it without typing any of it in
This split is built into Gym Journal. Star it and it becomes your week — the app knows what today’s session is, tracks every set, and tells you when to add weight.
Frequently asked questions
Should women train differently from men?
The physiology of getting stronger is the same. What differs is usually the goal, and that changes which muscles get the priority — which is what this split adjusts, not the underlying principles.
Will lifting six days a week make me bulky?
No. Visible muscle takes years of deliberate eating on top of training. What six days a week actually gets you, sooner, is strength and the shape that comes with it.
Can I run this on four days?
Yes — run push, pull, legs, legs and rotate the B sessions in the following week. Keeping both leg days is the part that matters.