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:
- push (chest, shoulders, and triceps),
- pull (back and biceps),
- and legs (quads, hamstrings, glutes, and calves).
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 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 Routine?
PPL stands for push, pull, and legs. Each workout targets different muscle groups on separate days. The routine is typically divided into three types of workouts:
- 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 |
|
Military Press (AKA Overhead Press) |
5 |
5 |
1-2 min |
|
Dumbbell Bench 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 |
|
Dumbbell Shrug |
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!
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