Push Pull Legs (PPL): The Complete Workout Split Guide

The Push Pull Legs (PPL) split is one of the most popular and effective workout routines for building muscle and strength. Whether you're training 3 or 6 days per week, PPL provides an excellent balance of training frequency, volume, and recovery.

What is Push Pull Legs?

Push Pull Legs divides your training into three workout types based on movement patterns:

• Push Day: Chest, shoulders, and triceps (pressing movements)
• Pull Day: Back and biceps (pulling movements)
• Legs Day: Quadriceps, hamstrings, glutes, and calves

This approach ensures each muscle group gets adequate training stimulus while allowing proper recovery between sessions.

The Science Behind PPL

Research suggests that training each muscle group 2x per week is optimal for hypertrophy (muscle growth). A meta-analysis by Schoenfeld et al. (2016) found that training muscles twice weekly produced significantly greater muscle growth compared to once weekly.

The 6-day PPL split (Push-Pull-Legs-Push-Pull-Legs-Rest) achieves exactly this frequency. Even a 3-day version provides excellent results for those with limited time.

Sample Push Day Workout

Exercise	Sets × Reps	Target
Barbell Bench Press	4 × 6-8	Chest
Overhead Press	3 × 8-10	Shoulders
Incline Dumbbell Press	3 × 10-12	Upper Chest
Lateral Raises	3 × 12-15	Side Delts
Tricep Pushdowns	3 × 12-15	Triceps

Sample Pull Day Workout

Exercise	Sets × Reps	Target
Barbell Rows	4 × 6-8	Upper Back
Pull-ups or Lat Pulldowns	3 × 8-10	Lats
Seated Cable Rows	3 × 10-12	Mid Back
Face Pulls	3 × 15-20	Rear Delts
Barbell Curls	3 × 10-12	Biceps

Sample Leg Day Workout

Exercise	Sets × Reps	Target
Barbell Squats	4 × 6-8	Quads, Glutes
Romanian Deadlifts	3 × 8-10	Hamstrings
Leg Press	3 × 10-12	Quads
Leg Curls	3 × 12-15	Hamstrings
Calf Raises	4 × 15-20	Calves

PPL Schedule Options

6-Day PPL (Recommended)

Monday: Push | Tuesday: Pull | Wednesday: Legs | Thursday: Push | Friday: Pull | Saturday: Legs | Sunday: Rest

This hits each muscle group twice per week, which research suggests is optimal for muscle growth.

3-Day PPL (Beginner/Limited Time)

Monday: Push | Wednesday: Pull | Friday: Legs

Ideal for beginners or those who can only train 3 days per week.

Progressive Overload with PPL

The key to long-term progress is progressive overload—gradually increasing the weight, reps, or sets over time. GymBudyn automatically tracks your previous workout weights and suggests when you're ready to progress.

Who Should Use PPL?

• Intermediate lifters with 6+ months of training experience
• Anyone who can train 3-6 days per week
• Those focused on hypertrophy (muscle building)
• Beginners (start with 3-day version)

References

• Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689-1697.
• Helms, E.R., Cronin, J., Storey, A., & Zourdos, M.C. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and Conditioning Journal, 38(4), 42-49.