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Alice (Pineapplebrat) KlompAlice (Pineapplebrat) Klomp
/Push Pull Legs

Push Pull Legs

with Alice (Pineapplebrat) Klomp

The workout program your muscles fantasize about at night 🥵 This is the same program that I have been using for the past year and a half! It’s been amazing for gaining strength and focusing on compound lifts, as well as hel... more

Get started for $1
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (18)

4.83/5
3
30 min
4.89/5
3
30 min
4.93/5
3
30 min
4.81/5
3
30 min
4.9/5
1
30 min
+13 sessions more

Frequently Asked Questions

What are the goals of the program?
To increase strength as well as use hypertrophy to gain muscle mass or to tone the muscles. This program can be used in conjunction with a caloric surplus or deficit for the user to either gain muscle, maintain/recomp, or lose fat.
How to get the best outcome of the program?
Check out the nutrition advice I have in the “Insights” section of the app! If you’re looking to gain muscle or lose fat with this program, use the tips in my nutrition guide and stay in a caloric surplus or deficit during the entirety of the program.
How to schedule the program into a week?
This program is a 5 day per week workout with two rest days. You can do push, pull, legs, rest, rest, repeat or push, rest, pull, rest, legs, repeat or any combination of rest that you need to optimize the program.
What do I need to participate in this program?
You will need access to a full gym with this program.
Who are these workouts for (skill-level)?
These workouts are for anyone who has acess to a gym!

Frequently Asked Questions

What are the goals of the program?
To increase strength as well as use hypertrophy to gain muscle mass or to tone the muscles. This program can be used in conjunction with a caloric surplus or deficit for the user to either gain muscle, maintain/recomp, or lose fat.
How to get the best outcome of the program?
Check out the nutrition advice I have in the “Insights” section of the app! If you’re looking to gain muscle or lose fat with this program, use the tips in my nutrition guide and stay in a caloric surplus or deficit during the entirety of the program.
How to schedule the program into a week?
This program is a 5 day per week workout with two rest days. You can do push, pull, legs, rest, rest, repeat or push, rest, pull, rest, legs, repeat or any combination of rest that you need to optimize the program.
What do I need to participate in this program?
You will need access to a full gym with this program.
Who are these workouts for (skill-level)?
These workouts are for anyone who has acess to a gym!
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Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

R
Raiza 6d ago
🔥🔥😧
R
Raiza 7d ago
🔥🔥🔥🔥
H
Hannah 2mo ago
I’m afraid I can’t drive home after that leg workout 😂
H
Hannah 2mo ago
Workout was great!! Things I wouldn’t have thought to do on my own.
B
Bethany 2mo ago
it was a really good workout i just wish it was longer
Z
Zeke 3mo ago
This was a great first day. I added one exercise for myself which I superset with the pec flies. I did just a flat bench DB press. Great workout to start the program.