Push Pull Legs (PPL): The Complete Guide

Push Pull Legs is one of the most popular training splits in the world, and for good reason. It groups muscles by movement so each session flows logically and each muscle gets trained when it is fresh. Here is how to run it well.

How the split works

PPL divides training into three day types:

• Push — chest, shoulders and triceps (all the pressing muscles).
• Pull — back and biceps (all the pulling muscles).
• Legs — quads, hamstrings, glutes and calves.

Because muscles that work together are trained together, you never hammer triceps on push day and then again the next day on an isolation day. It is clean and recoverable.

The 6-day PPL routine

Run each day twice a week (Push, Pull, Legs, Push, Pull, Legs, rest):

Push

Bench press, overhead press, incline dumbbell press, lateral raises, triceps pushdown, overhead triceps extension.

Pull

Pull-ups or lat pulldown, barbell row, seated cable row, face pulls, barbell or dumbbell curl, hammer curl.

Legs

Squat, Romanian deadlift, leg press, leg curl, calf raise, optional hip thrust.

Do 3 to 4 sets of most exercises, 6 to 12 reps, training each muscle twice a week.

The 3-day PPL routine

Short on time? Run Push, Pull, Legs once each per week (three days total). It still covers everything; each muscle is just trained once weekly, so push the volume a little higher per session (4 sets where the 6-day plan uses 3). This is a great option for busy people or those who also play a sport.

Who PPL suits

PPL shines for intermediate and advanced lifters who can train 5 to 6 days a week and want high volume per muscle. Beginners are usually better served by full-body or upper/lower routines, which hit each muscle two or three times a week with less total gym time. You can graduate to PPL as your work capacity grows.

Progressing on PPL

Apply double progression: keep the weight until you hit the top of the rep range on all sets, then add load. Track your lifts, prioritize the first one or two compounds each day when you are freshest, and run a lighter deload every 6 to 10 weeks. Keep effort 1 to 3 reps shy of failure on compounds.

Frequently asked questions

Is PPL good for beginners?

It can work, but beginners usually progress faster on full-body or upper/lower routines that train each muscle two to three times a week. PPL is ideal once you can recover from 5 to 6 sessions weekly.

How many days a week is PPL?

Most commonly six (each day twice a week), but a three-day version (each day once) is a great lower-frequency option. You can also run a flexible "PPL when you can train" rotation.

Can I build muscle on a 3-day PPL?

Yes. Three days still cover every muscle once a week. Push slightly higher volume per session to make up for the lower frequency, and progress consistently.

What is the best PPL order?

Push, Pull, Legs is standard, but order is flexible. Many people put legs first in the week when energy is highest, or arrange days around their schedule and recovery.

Related guides

This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.

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