Push/Pull/Legs
Total days: 5
Created: 03/06/2026
Updated: Just now
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Bodivine is a free planner for lifters: build your split, plan meals and macros, and bring a printable PDF to the gym.
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Workout splitPush/Pull/Legs
Push - chest, shoulders
Exercise
Sets
Reps
Rest
Bench press
3
8-12
90s
Nutrition planCut
Lunch
Food
Qty
Protein
Carbs
Fat
Basmati rice
100g
6.7g
80g
0.4g
Everything you need for a plan you will follow.
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Workout editor
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Nutrition planner
Macros and meals in sync.
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Balance volume, intensity, and recovery with a clear weekly view.
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See the planner before you lift.
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Push/Pull/Legs
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Upper
Notes: Tempo, RPE, and rest times included.
PDF exportPDF
Cut 2100 kcal
Breakfast: 520 kcal
Lunch: 680 kcal
Snack: 280 kcal
Dinner: 620 kcal
Totals: 2100 kcal • Protein 180g
Step 1
Pick your split and goals
Start from push/pull/legs, upper/lower, or your own custom split.
Step 2
Build sessions and meals
Drag exercises, sets, and macros into a plan that fits your week.
Step 3
Export and share PDFs
Download clean, printable plans for the gym, your coach, or your fridge.
Answers before your first set.
Is Bodivine really free?
Yes. You can create workout and nutrition plans and export PDFs without paying.
Can I share plans with my coach or clients?
Export the PDF and send it anywhere. It is clean, readable, and ready to print.
Does it work for bulking and cutting?
Yes. Adjust macros and sessions to match your phase and goals.
Build your plan and train with clarity.
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