Push Pull Legs Workout Plan: PPL Guide
The push pull legs workout plan is one of the most effective training splits for building muscle and strength. By grouping muscles that work together — pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg work — you train each muscle group twice per week on the 6-day version while keeping recovery logical and built-in.
This guide gives you complete PPL programs for both 3-day and 6-day schedules, a full exercise table with sets and reps, progression guidelines, and answers to the most common questions.
Who Is the Push Pull Legs Split For?
PPL is best suited for intermediate to advanced lifters who have 3–6 days per week to train and want a structured approach to muscle building. If you are brand new to the gym, a full-body routine will serve you better initially. Once you can squat, bench, and deadlift with solid form and have been training consistently for 6–12 months, PPL becomes a powerful tool.
- 3-day PPL — ideal if you have limited time or want more recovery between sessions
- 6-day PPL — ideal if you can recover quickly and want maximum training frequency
3-Day PPL Workout Plan
In the 3-day version you run one Push, one Pull, and one Legs session per week, typically on non-consecutive days such as Monday / Wednesday / Friday.
| Day | Exercise | Sets × Reps |
|---|---|---|
| Push (Chest / Shoulders / Triceps) | Barbell Bench Press | 4 × 6–8 |
| Overhead Press (Barbell or Dumbbell) | 3 × 8–10 | |
| Incline Dumbbell Press | 3 × 10–12 | |
| Lateral Raise | 3 × 12–15 | |
| Triceps Pushdown (Cable) | 3 × 12–15 | |
| Overhead Triceps Extension | 3 × 12–15 | |
| Pull (Back / Biceps / Rear Delts) | Barbell Row or Pendlay Row | 4 × 6–8 |
| Pull-Up or Lat Pulldown | 3 × 8–10 | |
| Seated Cable Row | 3 × 10–12 | |
| Face Pull | 3 × 15–20 | |
| Dumbbell Curl | 3 × 10–12 | |
| Hammer Curl | 3 × 10–12 | |
| Legs (Quads / Hamstrings / Glutes / Calves) | Barbell Back Squat | 4 × 6–8 |
| Romanian Deadlift | 3 × 8–10 | |
| Leg Press | 3 × 10–12 | |
| Leg Curl (Machine) | 3 × 10–12 | |
| Walking Lunge | 3 × 12 each leg | |
| Standing Calf Raise | 4 × 15–20 |
6-Day PPL Workout Plan
The 6-day version runs the same Push / Pull / Legs sequence twice per week: Push A on Monday, Pull A on Tuesday, Legs A on Wednesday, then Push B on Thursday, Pull B on Friday, Legs B on Saturday. The B sessions use slightly different exercise variations to add volume without identical repetition.
| Session | Exercise | Sets × Reps |
|---|---|---|
| Push A (Mon) | Barbell Bench Press | 4 × 6–8 |
| Overhead Press | 3 × 8–10 | |
| Incline Dumbbell Press | 3 × 10–12 | |
| Lateral Raise | 3 × 12–15 | |
| Triceps Pushdown | 3 × 12–15 | |
| Overhead Triceps Extension | 3 × 12–15 | |
| Pull A (Tue) | Barbell Row | 4 × 6–8 |
| Weighted Pull-Up | 3 × 6–8 | |
| Seated Cable Row | 3 × 10–12 | |
| Face Pull | 3 × 15–20 | |
| Barbell Curl | 3 × 10–12 | |
| Hammer Curl | 3 × 10–12 | |
| Legs A (Wed) | Barbell Back Squat | 4 × 6–8 |
| Romanian Deadlift | 3 × 8–10 | |
| Leg Press | 3 × 10–12 | |
| Leg Curl | 3 × 10–12 | |
| Walking Lunge | 3 × 12 each leg | |
| Standing Calf Raise | 4 × 15–20 | |
| Push B (Thu) | Dumbbell Bench Press | 4 × 8–10 |
| Arnold Press | 3 × 10–12 | |
| Cable Fly (Low to High) | 3 × 12–15 | |
| Cable Lateral Raise | 3 × 15 | |
| Close-Grip Bench Press | 3 × 8–10 | |
| Dip | 3 × 10–12 | |
| Pull B (Fri) | Deadlift | 4 × 4–6 |
| Lat Pulldown (Wide Grip) | 3 × 10–12 | |
| Single-Arm Dumbbell Row | 3 × 10–12 each | |
| Reverse Fly | 3 × 15 | |
| Incline Dumbbell Curl | 3 × 10–12 | |
| Cable Curl | 3 × 12–15 | |
| Legs B (Sat) | Front Squat or Hack Squat | 4 × 8–10 |
| Stiff-Leg Deadlift | 3 × 10–12 | |
| Bulgarian Split Squat | 3 × 10 each leg | |
| Leg Extension | 3 × 12–15 | |
| Lying Leg Curl | 3 × 12–15 | |
| Seated Calf Raise | 4 × 15–20 |
How to Progress on PPL
Progressive overload is the engine of every good workout plan. On PPL, the most practical approach is double progression: stay within a rep range (e.g. 6–8) and add reps session to session until you hit the top of the range across all sets, then add a small amount of weight (2.5 kg for upper body, 5 kg for lower body) and work back up.
- Track every session: weight used, sets completed, reps per set
- Aim to improve at least one set in one exercise every session
- Deload every 6–8 weeks by dropping volume or intensity by roughly 40% for one week
- Prioritise sleep (7–9 hours) and adequate protein (1.6–2.2 g per kg of bodyweight)
Common PPL Mistakes
Even a well-designed push pull legs programme can stall if these habits creep in:
- Skipping legs. Leg sessions are the hardest, but quad and hamstring development underpins overall muscle mass and hormonal response.
- Jumping straight to 6 days. Start with the 3-day version for four to six weeks to gauge your recovery capacity before doubling frequency.
- Too many exercises per session. Five to six exercises per session is plenty. Stacking in ten movements leads to diminishing returns and joint fatigue.
- Ignoring rear delts and face pulls. Heavy pushing volume without rear-delt work causes shoulder imbalances over time. Keep face pulls in every pull session.
- No variation between A and B sessions. On the 6-day plan, identical sessions cap stimulus. Swap primary lifts (barbell bench → dumbbell bench) or rep ranges between A and B.
For those who want a similar training frequency without barbells, a calisthenics workout plan can be structured using the same push / pull / legs logic with bodyweight push-ups, rows, and squats.
Frequently Asked Questions
Is push pull legs good for beginners?
PPL is best for intermediate lifters. Beginners benefit more from full-body sessions three times per week because the higher frequency of each movement pattern accelerates technique development. After 6–12 months of consistent training, moving to a PPL split makes sense.
How many days a week should I run PPL?
Three days works well if you have a busy schedule or your recovery is limited by sleep or stress. Six days per week is optimal for muscle growth if your nutrition and recovery are dialled in. There is no meaningful benefit to running PPL more than six days per week.
Can I build muscle on the 3-day version?
Yes. Hitting each muscle group once per week with sufficient volume (10–20 working sets per week per muscle) drives hypertrophy effectively. The 3-day split simply spreads those sets over fewer sessions.
What should I eat on a PPL programme?
Prioritise protein (1.6–2.2 g per kg of bodyweight daily), eat in a slight caloric surplus if your goal is muscle gain, and time a protein-rich meal within two hours of each session. Hydration and consistent sleep matter as much as macros.
Can I add cardio to a 6-day PPL plan?
Yes, but keep it low-impact. Two to three sessions of 20–30 minutes of steady-state cardio (cycling, rowing, walking) on rest days or after shorter sessions supports cardiovascular health without meaningfully impairing muscle recovery. High-intensity interval training on top of six lifting days often leads to overtraining.
Personal trainers can build and deliver this plan to clients with Trainero software.
