Push pull legs
that adapts.
Fixed days, or a rotation that brings each group back when it has recovered.
We'll email you when GainsWithAI launches.
Push is ready again. Pull needs about one more day.
Your split.
Your week.
Push pull legs splits your training into three sessions: push (chest, shoulders, triceps), pull (back, biceps) and legs. GainsWithAI keeps the split and lets the week bend around your recovery.
- Pick push pull legs Choose it when you set up, or bring the programme you already follow. Let GainsWithAI choose and it picks a split from how often you train: full body for 1 to 3 sessions a week, upper and lower for 4, push pull legs for 5 or more.
- Choose how you schedule "Same days every week" if you like a calendar. "When I'm recovered" if you don't: set roughly how many sessions a week and skip the weekdays.
- Open Today It shows the next session whose muscles are ready. The same group never comes up two days in a row.
- Log it Tap through sets with steppers and a rest timer, or say them. Recovery updates after every workout.
Legs not ready?
It waits.
Each group gets a daily score from your sets, sleep and heart rate.
Every set tracked.
Live or by voice.
Steppers and a rest timer in the gym, or just say what you did.
Built for
real weeks.
- No missed days. In a flexible plan the session that had to wait stays at the front of the rotation, so a busy Tuesday doesn't break your week.
- Two versions of each day. The push pull legs rotation runs push A, pull A, legs A, then push B, pull B, legs B, so exercises vary across the week.
- Your own programme. Paste or describe it, and GainsWithAI turns it into your plan with your exercises, sets and reps.
- Change it by talking. Ask for a change by voice or text, see the plan before and after, then apply it.
Questions
How many days a week should I do push pull legs?
Most lifters run it 3 to 6 days a week. Three days trains each group once a week, six days trains each twice. With "When I'm recovered" you set roughly how many sessions you want and each group comes back when it is ready.
What if I miss a day on push pull legs?
Nothing breaks. In a flexible plan there are no missed days: the session that had to wait stays at the front of the rotation. With fixed days you can train off plan and the week carries on.
Is push pull legs good for beginners?
It can be, because each session has a clear focus. If you train 3 days a week or fewer, a full body plan trains each muscle more often, and that is what GainsWithAI suggests when you let it choose.
Can I use my own push pull legs programme?
Yes. Paste or describe it and GainsWithAI turns it into your plan. You can also import past workouts from Strong, Hevy or Fitbod CSV exports, or from your notes, with Pro.