Push Pull Legs (PPL) Workout Split: A Complete Guide

What Is a Push Pull Legs (PPL) Split?

The Push Pull Legs (PPL) workout split is one of the most effective and popular training programs for building muscle, increasing strength, and improving recovery. It organizes workouts based on movement patterns:

• Push Day: Exercises that involve pushing weight away from your body.
• Pull Day: Exercises that involve pulling weight toward your body.
• Leg Day: Exercises focused on the lower body.

This structure allows each muscle group to receive adequate training volume while providing enough recovery time between sessions.

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Benefits of the Push Pull Legs Split

1. Efficient Muscle Recovery

Since different muscle groups are trained on separate days, muscles have time to recover before being worked again.

2. Balanced Development

The PPL split helps ensure all major muscle groups receive attention, reducing the risk of muscular imbalances.

3. Flexible Scheduling

You can train 3, 4, 5, or 6 days per week using the same structure.

4. Suitable for Most Fitness Levels

Beginners, intermediates, and advanced lifters can all benefit from a well-designed PPL routine.

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Push Day Workout

Target Muscles: Chest, shoulders, triceps

Sample Exercises

1. Barbell Bench Press – 4 sets × 6–8 reps
2. Incline Dumbbell Press – 3 sets × 8–12 reps
3. Overhead Shoulder Press – 3 sets × 8–10 reps
4. Lateral Raises – 3 sets × 12–15 reps
5. Triceps Pushdowns – 3 sets × 10–15 reps
6. Overhead Triceps Extensions – 3 sets × 10–12 reps

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Pull Day Workout

Target Muscles: Back, biceps, rear shoulders

Sample Exercises

1. Deadlift – 3 sets × 5 reps
2. Pull-Ups or Lat Pulldowns – 4 sets × 8–12 reps
3. Barbell Rows – 3 sets × 8–10 reps
4. Seated Cable Rows – 3 sets × 10–12 reps
5. Face Pulls – 3 sets × 12–15 reps
6. Barbell Curls – 3 sets × 10–12 reps

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Leg Day Workout

Target Muscles: Quadriceps, hamstrings, glutes, calves

Sample Exercises

1. Squats – 4 sets × 6–8 reps
2. Romanian Deadlifts – 3 sets × 8–10 reps
3. Leg Press – 3 sets × 10–12 reps
4. Walking Lunges – 3 sets × 12 steps per leg
5. Leg Curls – 3 sets × 10–15 reps
6. Standing Calf Raises – 4 sets × 12–20 reps

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Weekly PPL Schedule

3-Day Version

• Monday: Push
• Wednesday: Pull
• Friday: Legs

6-Day Version

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Rest

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Tips for Success

• Focus on proper form before increasing weight.
• Track your workouts to monitor progress.
• Prioritize sleep and nutrition for recovery.
• Gradually increase weight, reps, or sets over time.
• Stay consistent and avoid skipping leg day.

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Conclusion

The Push Pull Legs split is a simple, effective, and proven training system for building muscle and strength. Whether you’re training three days or six days per week, a well-structured PPL routine can help you achieve consistent results while maintaining proper recovery.

Start with the basics, stay consistent, and focus on progressive overload to maximize your gains.