Push / Pull / Legs
Six training days per week: push, pull and legs, each twice. The main lifts progress linearly (4×5 plus a final AMRAP set of 5+), the accessory work follows double progression within a rep range. The template as published in the r/Fitness wiki, mapped onto the Kadence exercise catalogue.
- Level
- Intermediate
- Goal
- Hypertrophy
- Days per week
- 6
- Cycle
- 1 week, repeating
- Session length
- about 60 min
The week
| Day | Main lift and accessories |
|---|---|
| Push A | Bench press 4×5, 1×5+ · Dips 3×8–12 · Lateral raises 3×15–20 · Triceps pushdowns 3×8–12 |
| Pull A | Deadlift 1×5+ · Pull-ups 3×8–12 · Face pulls 5×15–20 · Biceps curls 4×8–12 |
| Legs A | Squat 2×5, 1×5+ · Romanian deadlift 3×8–12 · Leg press 3×8–12 · Leg curls 3×8–12 · Calf raises 5×8–12 |
| Push B | Overhead press 4×5, 1×5+ · then as Push A |
| Pull B | Barbell row 4×5, 1×5+ · then as Pull A |
| Legs B | as Legs A |
Progression
Main lifts +2.5 kg per session, deadlift +5 kg. Accessories move up in weight once the top of the rep range is reached in every set. Kadence keeps a separate working weight per exercise.
After the PPL template published in the r/Fitness wiki — Source
Push / Pull / Legs in Kadence
Enter your maxes once; Kadence calculates every set of every session, shows "today" with warm-ups and working sets, logs each set with one tap and applies the progression — including deloads — for you. Substitutions are built in for every main lift.
Strength log and programs in detail →