The Push/Pull/Legs (PPL) workout split is one of the most popular and effective training routines for anyone looking to build strength, muscle, and improve overall fitness.
Designed to target specific muscle groups in a structured and balanced way, this simple yet powerful split focuses on three main workouts per week:
This usually entails dedicating a day to “push” exercises (I.e. bench press, triceps pushdowns)
a day to “pull” exercises (I.e. cable rows, biceps curls)
and leg exercises - squats, calf raises, etc.
Workout Description
Category |
Details |
Main Goal |
Build Strength and Muscle |
Workout Type |
Push/Pull/Legs (PPL) Split |
Training Level |
Beginner |
Program Duration |
10 weeks |
Days Per Week |
3 (Push Day, Pull Day, Leg Day) |
Time Per Workout |
Approximately 60 minutes |
Equipment Required |
Barbell, Dumbbells, Exercise Machines, Cables |
Target Gender |
Suitable for Both Males and Females |
Recommended Supplements |
Whey Protein (for muscle recovery), Creatine (for strength and endurance), Multivitamin (to support overall health) |
In my opinion, there are really no serious downsides to push/pull/leg splits. If you're a bodybuilder, I think you might want to do something more akin to muscle splits - i.e. chest, back, legs, arms, core. But if you're just a regular guy looking to build muscle or get in shape, push/pull/leg splits are a great, time-efficient, and effective way to get in shape.
In this guide, we'll walk you through a comprehensive 3-day PPL routine for beginners, breaking down each workout and explaining how it helps you build a strong foundation for your fitness journey.
What is a PPL(Push/Pull/Legs) Routine?
PPL stands for push, pull, and legs. Each workout targets different muscle groups on separate days.
The Push/Pull/Legs split is a highly popular and effective training method that divides your body into three distinct sections, each trained on a separate day. This approach allows for focused and efficient workouts targeting specific muscle groups.
In the Push workout, you focus on all the upper body muscles responsible for pushing movements. This includes the chest, shoulders, and triceps. These muscles are essential for movements like pressing and pushing, and targeting them together helps to maximize efficiency and recovery.
In the Pull workout, you target all the upper body muscles responsible for pulling movements. This primarily includes the back muscles (such as the lats, rhomboids, and rear deltoids) and the biceps. These muscles are crucial for pulling motions and overall upper body strength.
In the Legs workout, you focus on the entire lower body. This includes the quadriceps, hamstrings, calves, and glutes, as well as the core muscles (abdominals) that play a significant role in stabilizing the body during lower body exercises. Training the legs thoroughly is essential for overall strength and functional fitness.
These three workouts are then rotated over your weekly training sessions, depending on how many days you can commit to the gym. For example, if you can only visit the gym three days a week, you might schedule the Push workout on Monday, Pull on Wednesday, and Legs on Friday.
Overall, the Push/Pull/Legs split is a versatile and effective training routine that can be adapted to fit different schedules and fitness goals.
Anatomy of Muscle Groups in PPL:
- Push:Chest, Shoulders, and Triceps (Examples include bench presses, shoulder presses, and tricep dips.)
- Pull: Upper Back, Lower Back, Rear Deltoids, Trapezius, Biceps( Examples include pull-ups, rows, and bicep curls.)
- Legs: Glutes, Quadriceps, Hamstrings, Calves(Exercises like squats, lunges, and leg curls are common.)
The PPL split is structured to allow ample recovery between workouts, making it suitable for beginners, intermediate, and advanced lifters.
You can also throw ab workouts in with each group as part of your training that day or complete a separate workout focusing on the abs alone. It’s often beneficial to pair ab exercises with either push or pull workouts, as it allows you to complete your core training without adding an extra day to your routine. This approach ensures a balanced and efficient workout schedule while strengthening your core as part of your main training days.
*The machine in the picture is Speediance Gym Monster or Gym Monster 2
Benefits of PPL Workout Splits
1. Purposeful Training and Muscle Group Coordination
A PPL routine is an excellent way for beginners to learn how to train with intention and understand how different muscle groups work together. For example, during chest presses, the triceps assist, while an overhead shoulder press similarly engages the triceps. Pulling movements, such as rows or pull-ups, involve the biceps. This holistic approach ensures you’re not just isolating muscles but training them in functional patterns.
2.Simple Yet Challenging Structure
PPL routines are straightforward, making them easy for beginners to follow. However, they still offer the necessary challenges to push your limits and see results. The simplicity helps you quickly grasp the movements, and the structure encourages consistent improvement. Additionally, most gyms are set up in a way that allows you to perform PPL workouts efficiently without constantly moving around.
3.Rapid Strength and Muscle Gains
PPL routines focus on compound movements that build strength and muscle size more effectively than isolating single body parts. This makes them an excellent starting point for laying a solid foundation. Unlike routines that isolate muscles, PPL routines work multiple areas at once, offering faster strength gains and more noticeable muscle growth.
Ideal for Beginners and Strength Seekers
Beginners, as well as individuals aiming to improve their strength and power, will benefit greatly from PPL routines. These programs serve as the initial training style for many power lifters, strongmen/strong women, and even bodybuilders who enjoy focusing on compound lifts for growth.
About the Workout
This beginner-friendly PPL program is structured as a three-day routine:
- Day 1: Push Day
- Day 2: Pull Day
- Day 3: Legs Day
Take a day off between each workout to prioritize recovery and prepare for the next session. While it’s common for beginners to feel enthusiastic and think that more is better, this structured approach minimizes the risk of injury and helps you improve effectively.
Over time, you may need to increase volume or switch to a more advanced program, but this routine will help you establish a solid foundation and see noticeable improvements. Ensure you train safely, preferably with a spotter when needed. The exercises selected in this program offer maximum impact, but if you wish to swap an exercise, visit our Exercises section for suitable alternatives.
These workouts include a balanced number of exercises, sets, and reps so you’ll leave the gym feeling accomplished. At this stage, feeling eager to do more next time is exactly what you need to build long-term success.
3 Day Push/Pull/Legs Workout
Workout 1: Push Day
Exercise |
Sets |
Reps |
Rest |
Barbell Bench Pres |
5 |
5 |
1-2 min |
Barbell Overhead Press |
3 |
5 |
1-2 min |
Tricep Dip |
3 |
8 |
1-2 min |
Lateral Raise |
3 |
8 |
1-2 min |
Lying Dumbbell Extension |
3 |
8 |
1-2 min |
Tricep Push down |
3 |
8 |
1-2 min |
Workout 2: Pull Day
Exercise |
Sets |
Reps |
Rest |
Pull Up (or Lat Pull Down) |
5 |
5 |
1-2 min |
Bent-Over Barbell Row |
3 |
5 |
1-2 min |
T-Bar Row |
3 |
8 |
1-2 min |
Lat Pulldown |
3 |
8 |
1-2 min |
Preacher Curl |
3 |
8 |
1-2 min |
Hammer Curl |
3 |
8 |
1-2 min |
Workout 3: Leg Day
Exercise |
Sets |
Reps |
Rest |
Barbell Squat |
5 |
5 |
1-2 min |
3 |
5 |
1-2 min |
|
Leg Press |
3 |
8 |
1-2 min |
Lying Leg Curl |
3 |
8 |
1-2 min |
Leg Extension |
3 |
8 |
1-2 min |
Seated Calf Raise |
3 |
8 |
1-2 min |
How to Progressive Overload in a PPL Routine?
Progressive overload is the principle of gradually increasing the demands placed on your muscles during a workout to continue building strength, muscle size, and endurance. Applying progressive overload in a Push/Pull/Legs (PPL) routine is key to ongoing improvement and breaking through plateaus. Here are effective ways to achieve progressive overload:
Increase the Weight Lifted
The simplest method is to gradually add more weight to your exercises. Aim to add 2.5–5 pounds (1–2 kg) each week or whenever you feel comfortable. This forces your muscles to adapt and grow stronger.
Increase the Number of Repetitions
If you’re lifting a weight comfortably at the top end of your target rep range (e.g., 10 reps for 8-10 reps), try adding one or two more reps during your next workout. Continue increasing reps until you reach your goal, then consider increasing the weight.
Add More Sets
Increasing the number of sets for a particular exercise is another way to progressively overload your muscles. For example, if you’re doing 3 sets of an exercise, you can add a fourth set once you’re ready to handle more volume.
Improve Exercise Form and Technique
Focusing on better form, slower tempos, and full range of motion can make an exercise more challenging and effective, even without increasing the weight. This forces your muscles to work harder and builds a stronger foundation for future growth.
Decrease Rest Periods
By reducing the time you rest between sets, you force your muscles to work under increased fatigue, promoting growth and endurance. For example, if you’re resting for 90 seconds, try reducing it to 60 seconds.
Vary the Exercise Selection
Switching to a different variation of an exercise or incorporating new movements can introduce new stimuli for your muscles to adapt to. For instance, replace barbell bench presses with dumbbell bench presses for a few weeks.
Increase Training Frequency
If your schedule and recovery allow, increasing the frequency of training specific muscle groups can accelerate gains. For example, you can move from a three-day PPL routine to a six-day schedule, where you train each group twice per week.
Use Advanced Training Techniques
Incorporate techniques like drop sets, super sets, pause reps, or tempo training to challenge your muscles differently. These methods introduce added intensity and variety into your routine, keeping the body from becoming complacent.
Specific Rest Times
Rest and recovery are critical components of any successful workout routine, especially for beginners tackling a 3-day Push/Pull/Legs (PPL) split.
When you train, you create small tears in your muscle fibers. Your body repairs these tears during rest, making your muscles stronger and larger over time. Without proper rest, your muscles don’t have the time they need to recover, which can lead to fatigue, injury, and reduced performance. Remember that we want you to be as prepared for the next set as possible, which is why we have two minutes of rest between each set and exercise.
You will also have one or two days off in between each workout. If you can perform this on a Monday/Wednesday/Friday or a Tuesday/Thursday/Saturday schedule, that would be ideal. If you have to train two days in a row because of work or school, do it. However, do not train for three days in a row on this program.
Recovery
When you’re not in the gym, it’s essential to maximize your recovery time to ensure optimal performance during your next session. Focus on getting sufficient high-quality sleep, maintaining a well-balanced nutrition plan, incorporating light cardio, and taking any recommended supplements to support your goals.
You can also include methods like massages, percussive therapy (using massage guns), stretching routines, or yoga sessions. Recovery plays an equally important role as your actual training when striving to reach peak physical condition, so don’t overlook it. The actions you take today can significantly enhance how you perform tomorrow. Prioritize recovery and set yourself up for ongoing success!
So if a push/pull/legs works for you, go for it. Same for bro splits or total body workout. The most important thing is that you’re doing something you enjoy enough to do consistently.
Why Use A Push/Pull/Legs Split?
The Push/Pull/Legs split is one of the most efficient workout routines available because it groups related muscle groups together, allowing for highly focused and synergistic training. This method ensures that all muscles involved in a specific movement pattern are trained together, maximizing the benefits of each workout.
For instance, when you perform chest exercises like the bench press, you not only target the pectoral muscles but also heavily engage the anterior deltoids and triceps. Similarly, shoulder exercises often involve the triceps as well. By training these muscles together, you create a synergistic effect that enhances overall strength and muscle development. The same logic applies to the Pull workout, where back exercises like rows and pull-ups heavily involve the biceps, making it ideal to train them together for maximum stimulation and growth.
This approach also minimizes overlap between workouts, allowing for better recovery compared to other body part splits. Each muscle group gets ample time to rest and recover before being trained again, which is crucial for muscle growth and overall performance.
Who Should Use A Push/Pull/Legs Split?
The Push/Pull/Legs split is highly effective for intermediate and advanced trainees. It is designed to provide a structured and efficient way to target all major muscle groups while allowing for sufficient recovery time.
However, if you are a beginner or have not seen significant results from your current routine, a full-body workout three times a week is often the best starting point. Stick with this routine for at least six months, or longer if you continue to make progress. Full-body workouts are excellent for building a solid foundation and ensuring that all muscle groups are consistently stimulated.
Once you reach the intermediate stage, you may find that an upper/lower split routine, training three or four days a week, is more effective. This is a popular choice for many people as it allows for more focused training while still maintaining a manageable schedule.
As you progress further, the Push/Pull/Legs split can become an excellent option. It provides a balanced approach to training, ensuring that all muscle groups are targeted effectively. You may also choose to alternate between upper/lower splits and Push/Pull/Legs splits to keep your routine varied and reap the benefits of both methods.
In summary, the Push/Pull/Legs split is an incredibly effective training method that can deliver exceptional results when applied diligently. Whether you are an intermediate or advanced trainee, or someone looking to switch up your routine, this split is worth considering for its efficiency and comprehensive approach to muscle development.