Name: PPL+ – Push Pull Legs Workout
Author: Neverplay

PPL+ guides you through a six-workout Push/Pull/Legs cycle: Pull A, Push A, Legs A, Pull B, Push B, Legs B.

Included workouts (work sets; warm-up sets are additional):

Pull A: Deadlift 2 x 5; Cable Pulldown 3 x 8–12; Seated Cable Row 3 x 8–12; Face Pulls 3 x 15–20; Hammer Curls 3 x 8–12; Dumbbell Curls 3 x 8–12.

Pull B: Barbell Rows 5 x 5; Cable Pulldown 3 x 8–12; Seated Cable Row 3 x 8–12; Face Pulls 3 x 15–20; Hammer Curls 3 x 8–12; Dumbbell Curls 3 x 8–12.

Push A: Bench Press 5 x 5; Overhead Press 3 x 8–12; Incline Dumbbell Press 3 x 8–12; Triceps Pushdown 3 x 8–12; Lateral Raises 3 x 15–20; Cable Overhead Triceps 3 x 8–12.

Push B: Overhead Press 5 x 5; Bench Press 3 x 8–12; Incline Dumbbell Press 3 x 8–12; Triceps Pushdown 3 x 8–12; Lateral Raises 3 x 15–20; Cable Overhead Triceps 3 x 8–12.

Legs A and Legs B: Squat 5 x 5; Romanian Deadlift 3 x 8–12; Leg Press 3 x 8–12; Leg Curls 3 x 8–12; Calf Raises 5 x 8–12. Both Legs variants currently use the same exercises, sets and rep ranges.

The routine is built in, rather than a custom workout editor. It uses barbells, dumbbells, cables and gym machines. Choose your own starting loads; you can select a day without completing the whole cycle first.

- Exercise-specific starting weights and automatic progression.
- Warm-up sets for main lifts, timed rest, and configurable rest alerts.
- Log completed or failed sets and enter actual completed reps.
- Cable weight steps of 2 kg; dumbbell steps of 1 kg up to 10 kg, then 2 kg.
- Clear work-set, warm-up and rest screens with live heart rate.
- Before saving, review a heart-rate graph with a time-aligned exercise strip, plus work-set totals and exercise results.
- English, Estonian, German, French and Spanish. Follows the watch language, with English as the fallback.
- Button controls on Fenix, Epix and Forerunner; swipe adjustment and an explicit action button on supported Venu and vivoactive watches.
- Saves a strength activity with Connect IQ fields for exercise, entered load, reps, result and workout totals.

Weights use watch preferences, kg or lb as selected in Settings. Bar weight and custom exercise load steps are saved separately for kg and lb. Existing weights retain their physical value when units change; FIT load/volume fields remain in kg. For dumbbell exercises, enter the weight of one dumbbell. Volume uses entered load × reps without doubling dumbbell loads.

Connect IQ fields supplement the activity; they do not populate Garmin's native strength exercise/set table. Display of custom fields depends on Garmin Connect and the published Store app metadata. Existing sideloaded recordings are not migrated by an update. An interrupted app process does not restore an unfinished workout.