Push Pull Legs Workout Plan
The classic PPL split — 6 training days for maximum volume and muscle growth.
6
Days/week
12
Weeks
Intermediate to Advanced
Level
Push Pull Legs (PPL) is one of the most popular and effective workout splits for intermediate to advanced lifters. It organizes exercises by movement pattern: push days train chest, shoulders, and triceps; pull days target back and biceps; leg days hit quads, hamstrings, glutes, and calves. Running the rotation twice per week (6 training days) means every muscle gets trained twice — the sweet spot for hypertrophy.
PPL works because it balances high training volume with adequate recovery. Each muscle group gets 48-72 hours of rest before being trained again, and the split naturally prevents overlap (your triceps are not fatigued from a previous chest day when you train them on push day because they are grouped together).
This program is designed for lifters with at least 6-12 months of consistent training experience. If you are new to the gym, start with a full-body routine and transition to PPL when your strength base is established. The program runs for 12 weeks with built-in progression and a deload week every 4th week.
Sample workouts
Day 1: Push A
Chest, Shoulders, Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench PressMain lift — heavy | 4 | 4-8 | 3 min |
| Incline Dumbbell Press | 3 | 8-12 | 2 min |
| Overhead Press | 3 | 8-12 | 2 min |
| Lateral Raise | 3 | 12-15 | 60 sec |
| Tricep Pushdown | 3 | 10-15 | 60 sec |
Day 2: Pull A
Back, Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-upsMain lift — heavy | 4 | 4-8 | 3 min |
| Barbell Row | 3 | 8-12 | 2 min |
| Cable Row | 3 | 8-12 | 2 min |
| Face Pull | 3 | 12-15 | 60 sec |
| Barbell Curl | 3 | 10-15 | 60 sec |
Day 3: Legs A
Quads, Hamstrings, Glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back SquatMain lift — heavy | 4 | 4-8 | 3 min |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Walking Lunges | 3 | 10-12 each | 2 min |
| Leg Curl | 3 | 12-15 | 60 sec |
| Standing Calf Raise | 3 | 12-15 | 60 sec |
Why this program works
Each muscle group trained 2x per week — the optimal frequency for hypertrophy
Logical grouping prevents overlap fatigue between sessions
High training volume drives maximum muscle growth for intermediate+ lifters
Mix of heavy compound lifts and isolation work covers both strength and size
Flexible exercise selection — swap movements based on equipment and preferences
12-week progressive program with built-in deload weeks for recovery
Tips for success
- Run the 6-day cycle as Push/Pull/Legs/Push/Pull/Legs/Rest, or take a rest day mid-week if needed.
- The A days emphasize heavier weight (4-8 reps), while B days (not shown — rotates with A) use moderate weight (8-12 reps). This provides strength and hypertrophy stimulus.
- Deload every 4th week: reduce weight by 40-50% and keep volume the same. This prevents overtraining.
- If you cannot recover from 6 days, drop to a 3-day PPL rotation. Half the volume is still effective.
- Track every workout. Progressive overload (more weight or reps over time) is what separates people who look the same year after year from those who keep growing.
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Frequently asked questions
What is a Push Pull Legs (PPL) split?
PPL organizes your training by movement pattern. Push days train muscles involved in pushing (chest, shoulders, triceps). Pull days target pulling muscles (back, biceps, rear delts). Leg days work the entire lower body (quads, hamstrings, glutes, calves). The split is typically run twice per week for 6 total training days.
Is PPL good for building muscle?
PPL is one of the most effective splits for muscle growth (hypertrophy). Training each muscle group twice per week with adequate volume is the optimal frequency according to meta-analyses of resistance training research. Combined with progressive overload and sufficient nutrition, PPL consistently produces excellent results.
Can beginners do Push Pull Legs?
PPL can work for beginners, but a 3-day full-body program is generally a better starting point. Full-body training is simpler, allows more practice with compound lifts per week, and beginners do not need the high volume that PPL provides. After 6-12 months of full-body training, transitioning to PPL is a natural progression.
How long should a PPL workout take?
Each PPL session typically takes 60-75 minutes including warm-up. Push and pull days tend to be slightly shorter (60 min) while leg days are longer (70-75 min). If your workouts consistently exceed 90 minutes, you are likely resting too long between sets or including too many exercises.
Should I do PPL 3 days or 6 days per week?
The 6-day version (PPL x2) is optimal for muscle growth because each muscle group is trained twice per week. However, the 3-day version (PPL x1) still works well if you have limited time — you just train each muscle once per week with slightly higher volume per session. Recovery capacity, sleep quality, and nutrition matter too.