Push Pull Legs Program | Emily Sanchez

4-week program

Push Pull Legs,
your level.

Train every muscle with a classic split in three levels. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log.

Full workouts unlock after purchase

Beginner

$20

3 days a week · 45–55 min

Push, pull, legs once a week. Mostly machines with a few dumbbell moves, so you learn safely and build confidence.

4 weeks, 3 days (Push · Pull · Legs)
Mostly machines + light free weights
Weight log + swap options

Get Beginner

Intermediate push pull legs program cover

Full workouts unlock after purchase

Intermediate

$25

5 days a week · about 60 min

Push and pull twice, plus a leg day. Machine-focused, with free weights on the lifts that matter most.

4 weeks, 5 training days
Machines + free weights on key lifts
Drop sets and progressive overload

Get Intermediate

Full workouts unlock after purchase

Advanced

$30

6 days a week · 60–75 min

Push, pull, legs twice a week. A 50/50 mix of free weights and machines, heavy top sets and a week 4 strength test.

4 weeks, 6 days (PPL × 2)
50/50 free weights and machines
Top sets + week 4 test

Get Advanced

Digital download. Not medical advice. Check with your doctor before starting.