Push Pull Legs Split: Complete Guide and Plan
PPL is one of the most popular training splits for building muscle. Here's how it works and a full plan.
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1. How the PPL Split Works
| Day | Muscles |
|---|---|
| Push | Chest, shoulders, triceps |
| Pull | Back, rear delts, biceps |
| Legs | Quads, hamstrings, glutes, calves |
2. Push Pull Legs Routine
| Push | Pull | Legs |
|---|---|---|
| Bench press 4 x 6 - 8 | Deadlift or rack pull 3 x 5 | Squat 4 x 6 - 8 |
| Overhead press 3 x 8 | Pull-ups or pulldowns 3 x 8 - 10 | Romanian deadlift 3 x 8 |
| Incline dumbbell press 3 x 10 | Barbell or cable row 3 x 10 | Leg press 3 x 12 |
| Lateral raises 3 x 15 | Face pulls 3 x 15 | Leg curl 3 x 12 |
| Triceps pushdowns 3 x 12 | Biceps curls 3 x 12 | Calf raises 4 x 12 |
3. 3-Day vs 6-Day PPL
- 3 days (Push, Pull, Legs, rest): each muscle once a week; good for busy schedules
- 6 days (Push, Pull, Legs, Push, Pull, Legs, rest): each muscle twice a week; best for muscle growth if you can recover
- A popular middle ground: Push, Pull, Legs, rest, Upper, Lower
4. Who Is PPL Best For?
PPL suits intermediate lifters who want more volume per muscle and enjoy training 4 to 6 days a week. Beginners can start with 3 days and add more as recovery allows.
Shop Strength Equipment5. How to Progress on PPL
Use a simple progression model: when you hit the top of your rep range on all sets with good form, add weight next session. Big compound lifts can increase by 5 to 10 lb, while isolation exercises progress more slowly. Track every workout to make sure you're improving over time. Every six to eight weeks, take a lighter deload week to recover.
6. PPL for Home Gyms
With a rack, barbell, adjustable dumbbells, bench and pull-up bar, you can run PPL at home. Use dumbbell flyes instead of cable flyes, band face pulls and dumbbell RDLs where machines aren't available.
7. Common PPL Mistakes
Doing too many exercises per session, neglecting legs and training to failure on every set can limit progress and recovery. Keep workouts focused on five or six exercises and leave a rep or two in reserve on most sets.
8. Sample 6-Day PPL Schedule
Monday push, Tuesday pull, Wednesday legs, Thursday push, Friday pull, Saturday legs and Sunday rest. Use heavier weights and lower reps on the first round of the week and lighter weights with higher reps on the second round.
9. Recovery Tips
On a six-day PPL, sleep and nutrition matter even more. Eat plenty of protein, sleep seven to nine hours and reduce volume if you feel run down.
Final Thoughts
The push pull legs split organizes training by movement, making it easy to hit every muscle with plenty of volume. Run it 3 days a week to start, or 6 days for maximum muscle growth if your recovery and schedule allow.
Frequently Asked Questions
- Is PPL good for beginners?
- A 3-day version works, but full body routines are often better at first.
- Is PPL better than upper/lower?
- Both work well. Choose based on how many days you can train.
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