Push Pull Legs Workout Hevy: Setting Up a 6-Day Split in the App

By Colin Foster

Updated November 2026

A push pull legs workout in Hevy comes down to three things: building the split as separate routines, logging each set accurately, and using the app’s history to decide when to add weight or reps. This guide walks you through setting up a six-day push pull legs program in Hevy, choosing sets and rep ranges, tracking progression, and avoiding the logging errors that quietly skew your data. The goal is a training log you can trust and a plan that moves you forward week after week.

Why Hevy Works Well for a Push Pull Legs Split

A push pull legs split groups exercises by movement pattern rather than by body part. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Run that cycle twice in six days and each muscle gets trained roughly twice a week, which is the frequency most lifters use for steady growth.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

Hevy suits this structure because it lets you save each day as its own routine, reuse exercises across routines, and review past sessions by exercise. When you open “Bench Press” you see every previous set, not just the last workout, which makes progression decisions much easier. Hevy is a logging app, so the program design still comes from you or a coach; the app simply keeps the record clean.

Step 1: Build Your Three Core Routines in Hevy

Create three routines first: Push, Pull and Legs. Keep them focused. Adding too many accessories to each one makes sessions long and makes progression harder to track. We also found Beginner Pull Up Bar Workout: A Step-by-Step Guide for Beginners useful on this point.

Suggested exercise order

• Push: Barbell or dumbbell bench press, incline dumbbell press, seated dumbbell shoulder press, cable lateral raise, overhead triceps extension, cable pushdown.
• Pull: Pull-up or lat pulldown, chest-supported or barbell row, seated cable row, face pull, dumbbell or cable curl, hammer curl.
• Legs: Back squat or leg press, Romanian deadlift, leg extension, lying or seated leg curl, standing calf raise, hanging knee raise or cable crunch for trunk work.

Place the heaviest compound movement first in each routine. Your strength is highest at the start of a session, so that is when you want to do the work that is hardest to recover from and easiest to progress.

Setting the routine structure

For each exercise, set the number of sets and a target rep range rather than a single fixed number. A common starting point:

• Main compounds: 3 to 4 sets of 6 to 10 reps
• Secondary compounds: 3 sets of 8 to 12 reps
• Isolation work: 2 to 3 sets of 10 to 15 reps

Hevy lets you enter target sets and reps as a template, so the next time you open the routine the previous numbers are already filled in. You can still adjust on the fly.

Step 2: Lay Out the Six-Day Weekly Schedule

The classic six-day split runs Push, Pull, Legs, then repeats once. In Hevy, you can keep the three routines and simply follow the sequence on the calendar. A typical week looks like this:

The A and B versions differ in rep range and exercise selection, which spreads fatigue and gives joints a break. If you want the full layout with progression built in, the piece Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps gives you a ready-made version to copy into Hevy.

Step 3: Log Every Set Accurately

Logging is where most of the value comes from. Hevy only helps if the numbers are right.

1. Enter the weight you actually used, not the weight you intended to use.
2. Record reps completed in good form. Stop a set when form breaks down, and log that number.
3. Use the rest timer so your rest intervals stay consistent. Shorter rests for accessories and longer rests for heavy compounds, roughly 2 to 3 minutes, is a reasonable default.
4. Mark failed sets as failed or lower the reps so the history reflects reality.
5. Log bodyweight exercises with added weight when you use a belt or vest, and use the bodyweight setting for pull-ups so your progress shows up correctly.

Step 4: Use Hevy History to Drive Progression

Progression is the reason you train. Hevy’s exercise history shows your previous best sets, which you can compare against each week.

A simple double progression rule

Pick a rep range, for example 8 to 12. Use a weight where you can hit the bottom of the range for all sets. When you hit the top of the range on every set with good form, increase the weight by the smallest step available (often 2.5 to 5 pounds for barbell lifts, or the next dumbbell size) and drop back to the bottom of the range.

Example: Dumbbell incline press, 3 sets of 8 to 12. Week 1: 60 lb for 8, 8, 7. Week 2: 60 lb for 10, 9, 9. Week 3: 60 lb for 12, 12, 11. Week 4: move to 65 lb for 8, 8, 8 and start climbing again.

Checking progress in the app

• Open each exercise and look at the last three to four sessions.
• If your weight is flat for three or more weeks, check sleep, total weekly sets, and whether your form has changed.
• Use the volume trend to confirm you are gradually doing more work, not just repeating the same session.

Step 5: Plan Deloads and Weekly Volume

Every four to six weeks, reduce working sets by about a third or drop loads by 10 to 15 percent for one week. This is not lost time. It lets joints, tendons and the nervous system recover so the next block of progression is possible. Hevy’s history makes this easy to spot: a deload week should look visibly lighter in the log.

Weekly volume matters too. Most lifters do well with roughly 10 to 20 hard sets per muscle group per week, spread across the two sessions that train that muscle. If you are adding sets every week without a plan, the program will eventually stall.

Common Mistakes When Using Hevy for PPL

• Making routines too long. Eight or nine exercises per session is plenty. More work often means less quality per set.
• Changing exercises every week. You cannot progress what you do not repeat. Keep the same core lifts for at least four to six weeks.
• Logging the target instead of the actual. Future you will make bad decisions based on that false data.
• Skipping the rep range. Using a single fixed rep number leaves no room for double progression.
• Ignoring legs on the “B” day. Lighter sessions still need real work. Keep rep ranges higher, not effort lower.
• Adding weight too fast. A jump of 10 pounds on a press you hit for 6 reps last week often leads to a form breakdown and a tweaked shoulder.

Tips for Getting More From the App

• Create a separate routine for each A and B session so the template reflects that day’s rep ranges.
• Use notes on each exercise to record a setup detail, such as seat position or grip width. This keeps you consistent when you come back to a lift weeks later.
• Review your history at the end of each four-week block and decide which lifts need a change.
• Export or back up your data if you plan to switch devices or share logs with a coach.

Recommended gear

Hevy handles the tracking, but a few simple tools make the program easier to run consistently.

• Adjustable dumbbells let you move through the 8 to 12 rep progressions on press and row variations without buying a full rack. A selectorized set makes small jumps easy. View on Amazon
• A lifting belt helps you brace on heavy squats and rows when you are working in the 6 to 8 rep range. View on Amazon
• Resistance bands work well for face pulls, band pull-aparts and warm-ups on pull days, and they give you a low-cost way to add volume at home. View on Amazon

FAQ

Can I run a push pull legs workout in Hevy as a beginner?

Yes, but start with fewer exercises per day and lighter loads. Beginners often do well with three days a week, using the same three routines, before moving to the full six-day split. The structure is the same; the volume is just lower.

Should I use separate routines for A and B days?

Yes. Separate routines keep the rep ranges and exercise choices distinct, and the history for each lift stays clean. Hevy will show the right previous numbers for each version.

How often should I update my routines?

Keep the core routine stable for four to six weeks so you can track progression. Change accessories or swap a lift when progress has stalled for several weeks or when a movement causes pain.

What if I miss a day on the schedule?

Do not try to double up the next day. Continue the sequence from where you left off, or shift the whole week forward. Consistency across weeks matters more than the exact calendar day.

How do I log supersets in Hevy?

Log each exercise in the order you perform it and keep your rest timer running between sets. This keeps your history readable and lets you compare the work you did on each lift across sessions.

Is it okay to train to failure every set?

Not usually. Leaving one or two reps in reserve on most sets reduces the risk of form breakdown and makes it easier to recover between sessions. Reserve true failure for the final set of a few isolation exercises.

Should I consult a professional before starting?

If you have a heart condition, joint injury, recent surgery or any health concern, talk with a doctor or a qualified trainer before starting a new training program, and adjust loads with their guidance.

Conclusion

A push pull legs workout in Hevy works best when the routines are simple, the sets are logged accurately, and progression follows a clear rule. Build three focused routines, run them on a six-day rotation with heavier and lighter days, and use the history to add weight or reps when you earn it. Review the data every few weeks, deload when needed, and let the log do the work of keeping you honest.

Related reading

• Top 7 Push-Pull Legs Resistance Bands for Home Workouts
• Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
• Push Pull Legs Workout for Women: 6 Best Resistance Band Tools (2026)
• Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026)

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.