Build a Push/Pull/Legs weekly schedule.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The RPM Gym Push/Pull/Legs (PPL) Calculator provides a structured weekly training schedule. Input your desired training days per week, and the calculator will generate a PPL split tailored to your availability. This tool helps you organize your workouts efficiently, ensuring balanced muscle group engagement throughout your week. It's designed to give you a clear roadmap for consistent, effective strength training.
Your PPL schedule will outline which muscle groups to train on each designated day, categorizing them into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes). The calculator also suggests a weekly set target for each muscle group. Use this as a guideline to manage your training volume, aiming for progressive overload within these recommendations.
To maximize your results from the PPL split, consistency is key. Adhere to your schedule as closely as possible, and track your progress. If you're new to PPL, start with the lower end of the suggested set ranges and gradually increase volume as your strength and endurance improve. For personalized guidance on implementing your PPL plan or optimizing your form, consider booking a free guided tour of RPM Gym and speaking with our trainers.
A PPL split is a popular training methodology that divides your workouts into three main categories: push exercises, pull exercises, and leg exercises. This allows for focused training of specific muscle groups on different days.
PPL splits are effective for muscle growth and strength development because they allow for frequent training of each muscle group while providing adequate recovery time. They also simplify program design and adherence.
The PPL split is versatile. You can train anywhere from 3 to 6 days a week. Three days would involve one full PPL cycle, while six days would allow for two cycles, offering more frequency and volume.
No, the calculator provides a schedule and set targets. It does not recommend specific exercises. For exercise selection and form guidance, our certified trainers can assist you during a free guided tour of RPM Gym.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.