Push Pull Legs (PPL) — The Complete Guide to the Best Workout Split

If you've been training for a few months and want to take your workouts to the next level, the Push Pull Legs (PPL) split is probably the best program you can run. It's simple, balanced, and used by everyone from beginners to competitive bodybuilders.

Here's everything you need to know — what it is, how to structure it, and a complete program you can start today.

What is Push Pull Legs?

PPL divides your training into three workout types based on movement patterns:

• Push — Chest, shoulders, triceps (movements that push weight away from your body)
• Pull — Back, biceps, rear delts (movements that pull weight toward your body)
• Legs — Quads, hamstrings, glutes, calves (all lower body)

You rotate through these three days. Run it 3 days per week (PPL, rest, repeat) or 6 days per week (PPL PPL, rest) depending on your schedule and recovery.

Why PPL Works So Well

• Balanced volume — Every muscle group gets dedicated attention
• No overlap — Push and pull movements use different muscles, so you recover between sessions
• Flexible frequency — Train 3 or 6 days per week depending on your schedule
• Simple to follow — Three workouts to remember, not six different routines
• Scalable — Works for intermediates and advanced lifters alike

The Complete PPL Program

Exercise	Sets	Reps
Barbell Bench Press	4	6-8
Incline Dumbbell Press	3	8-10
Overhead Press	3	8-10
Cable Lateral Raise	3	12-15
Tricep Pushdown	3	10-12
Overhead Tricep Extension	3	10-12

Exercise	Sets	Reps
Barbell Row	4	6-8
Lat Pulldown	3	8-10
Seated Cable Row	3	10-12
Face Pull	3	15-20
Barbell Curl	3	10-12
Incline Dumbbell Curl	3	10-12

Exercise	Sets	Reps
Barbell Squat	4	6-8
Romanian Deadlift	3	8-10
Leg Press	3	10-12
Leg Curl	3	10-12
Walking Lunges	3	12/leg
Calf Raise	4	12-15

3-Day vs 6-Day PPL

3-Day PPL (Beginners / Busy Schedules)

Monday: Push, Wednesday: Pull, Friday: Legs. Each muscle group gets hit once per week. Good for beginners or people who can only train 3 days.

6-Day PPL (Intermediate / Advanced)

Push, Pull, Legs, Push, Pull, Legs, Rest. Each muscle group gets hit twice per week. This is where PPL really shines — higher frequency = more growth stimulus.

How to Progress

The program only works if you progressively overload. Here's how:

1. Add weight — When you can hit the top of the rep range for all sets, add 2.5kg next session
2. Add reps — If you can't add weight, add 1-2 reps per set
3. Add sets — Once per month, consider adding one set to lagging exercises

Track everything. If you're not writing down your weights and reps, you're guessing. And guessing doesn't build muscle. Read our full guide on how to track your gym progress.

Common PPL Mistakes

• Too much volume — 18-20 sets per workout is the maximum. More isn't better if you can't recover.
• Skipping compounds — Bench, squat, row, and overhead press should be the foundation. Don't replace them with machines.
• Neglecting rear delts — Face pulls and rear delt flies prevent shoulder injuries. Don't skip them.
• Same weight every session — If you're using the same weight for weeks, you're not progressing. Add load.
• No deload — Every 6-8 weeks, reduce volume by 40-50% for a week. Your body needs recovery periods. Learn more in our muscle recovery guide.

Bottom Line

Push Pull Legs is the gold standard workout split for a reason. It's balanced, logical, and scales with your experience. Whether you run it 3 or 6 days a week, PPL will build strength and muscle if you stay consistent and progressively overload.

Start tracking your PPL workouts today. Find your spot.

Keep Reading

• The Best Beginner Workout Plan for the Gym
• Muscle Recovery 101 — How Long to Rest Between Workouts
• How to Track Your Gym Progress
• How to Find a Gym Buddy in 2026