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Workout rotation: Push / Pull / Legs, whenever you train
A workout rotation means you do the next workout in your split whenever you make it to the gym — Monday, Wednesday, and Friday are irrelevant. If your last session was Push, your next session is Pull, whether that's tomorrow or next Tuesday. Missing a day never breaks the split, because the split was never pinned to days in the first place.
ODDALoop tracks exactly that: a loop of ordered stages with a pointer on the current one. It's free, works offline, and needs no account — more on the model on the about page.
Why calendar-pinned splits fall apart
The classic plan says Push on Monday, Pull on Wednesday, Legs on Friday. Then life happens: a late meeting, a cold, a trip. You come back and the calendar insists it's leg day — but you've missed Push twice, so now you're either skipping half your program or doing mental gymnastics to reshuffle the week. Most people quietly give up on the plan instead.
A loop fixes this by tracking where you are, not what day it is. Train, mark the workout done, and the rotation advances. Push → Pull → Legs → back to Push. It's the gym equivalent of a bookmark: it doesn't care how long the book sat on the shelf, it just knows which page is next.
The plan: Push / Pull / Legs
This is the built-in template, ready to use as-is. Each workout carries an exercise checklist, a 90-second rest timer, and a counter for hitting 12 working sets.
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Push
- Bench press
- Overhead press
- Incline dumbbell
- Triceps
90 s rest timer · 12 working sets
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Pull
- Pull-ups
- Barbell rows
- Face pulls
- Biceps
90 s rest timer · 12 working sets
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Legs
- Squats
- Romanian deadlift
- Leg press
- Calf raises
90 s rest timer · 12 working sets
Make it yours
Everything is editable. Swap exercises, change the rest timer, raise or lower the set target. Add a fourth stage and run upper / lower, or rebuild it as a full-body A / B / C rotation — the loop doesn't care how many workouts are in the cycle, it just always knows which one is next. Checklist ticks clear when you mark a workout done, so every session starts fresh.
And because there are no streaks, there's no penalty box. A week off is just a week off; the loop is waiting exactly where you left it. Curious how that works? See the FAQ.
Start your rotation
Pick the Push / Pull / Legs template in the wizard, or browse all templates — there's also a cleaning rotation and a morning routine. No account, no install required.