What is Push/Pull/Legs?
Push/Pull/Legs (PPL) is a training split that groups muscles by their function:
Push: Movements where you push weight away from yourself
- Chest, shoulders, triceps
Pull: Movements where you pull weight toward yourself
- Back, biceps, rear deltoids
Legs: Entire lower body
- Quads, hamstrings, glutes, calves
Why is PPL So Popular?
Advantages:
1. Optimal frequency - Each muscle group 2x per week
2. Logical split - Synergistic muscles together
3. Adequate recovery - 48-72h between each group
4. Flexible - Can do 3, 4, 5, or 6 days per week
5. Scalable - Suits beginners to advanced
How Synergy Works:
Push day:
- Bench press → chest + triceps + front delts
- Triceps already warmed up → less tricep isolation needed
Pull day:
- Rowing → back + biceps + rear delts
- Biceps already working → fewer separate bicep exercises
PPL Versions
1. Classic 6-Day PPL
Schedule:
- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: Rest
Who it's for: Advanced trainees wanting maximum volume
2. 4-Day Upper/Lower PPL Hybrid
Schedule:
- Mon: Push + Light Pull
- Tue: Legs
- Wed: Rest
- Thu: Pull + Light Push
- Fri: Legs
- Sat-Sun: Rest
Who it's for: Intermediate trainees
3. 3-Day Rotation
Schedule:
- Week 1: Mon-Push, Wed-Pull, Fri-Legs
- Week 2: Mon-Push, Wed-Pull, Fri-Legs
Who it's for: Busy people, beginners
Complete 6-Day PPL Program
PUSH DAY A (Strength)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench press (barbell) | 4 | 5-6 | 3 min |
| Incline dumbbell press | 3 | 8-10 | 2 min |
| Seated shoulder press | 3 | 8-10 | 2 min |
| Lateral raises | 4 | 12-15 | 1 min |
| Tricep pushdown (rope) | 3 | 10-12 | 1.5 min |
| Overhead extension | 2 | 12-15 | 1 min |
PUSH DAY B (Volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline barbell | 4 | 8-10 | 2.5 min |
| Flat dumbbell press | 3 | 10-12 | 2 min |
| Machine shoulder press | 3 | 10-12 | 2 min |
| Cable fly | 3 | 12-15 | 1.5 min |
| Lateral raise (cable) | 3 | 15-20 | 1 min |
| Dips | 3 | Max | 2 min |
PULL DAY A (Strength)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 5 | 3-4 min |
| Weighted pull-ups | 4 | 6-8 | 2.5 min |
| Barbell row | 3 | 8-10 | 2 min |
| Face pulls | 3 | 15-20 | 1 min |
| Barbell curl | 3 | 8-10 | 2 min |
| Hammer curl | 2 | 12-15 | 1.5 min |
PULL DAY B (Volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldown | 4 | 10-12 | 2 min |
| Seated cable row | 4 | 10-12 | 2 min |
| Chest-supported row | 3 | 12-15 | 1.5 min |
| Reverse fly | 3 | 15-20 | 1 min |
| Incline curl | 3 | 10-12 | 1.5 min |
| Cable curl | 2 | 15-20 | 1 min |
LEGS DAY A (Quad Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat | 4 | 6-8 | 3 min |
| Leg press | 3 | 10-12 | 2.5 min |
| Bulgarian split squat | 3 | 10-12 | 2 min |
| Leg extension | 3 | 12-15 | 1.5 min |
| Seated leg curl | 3 | 10-12 | 1.5 min |
| Standing calf raise | 4 | 15-20 | 1 min |
LEGS DAY B (Hamstring Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadlift | 4 | 8-10 | 3 min |
| Front squat | 3 | 8-10 | 2.5 min |
| Walking lunges | 3 | 12/leg | 2 min |
| Lying leg curl | 4 | 10-12 | 1.5 min |
| Hip thrust | 3 | 12-15 | 2 min |
| Seated calf raise | 4 | 15-20 | 1 min |
Progression and Adjustment
Weekly Progression:
1. Double progression system:
1. Start at the lower end of rep range (e.g., 8 reps)
2. Each workout try to add 1-2 reps
3. When you reach the upper end (12 reps), increase weight by 2.5-5kg
4. Start again at the lower rep count
Fixing Weak Points:
If chest is lagging:
- Add 2 sets of incline movement
- Place chest exercises at the start of workout
If back is weak:
- Do more horizontal pulls
- Add unilateral exercises (single-arm rows)
If legs won't grow:
- Increase rep range (10-15 range)
- Add a third leg day (3 times per week)
Nutrition for PPL
Calories:
For muscle building:
- Calorie surplus: +300-500 kcal daily
- Protein: 1.6-2.2g/kg body weight
For recomposition:
- Maintenance calories
- High protein: 2.0-2.4g/kg
Workout Nutrition:
pre-workout supplements (1-2h before):
- Carbohydrates: 30-60g
- Protein: 20-30g
Post-workout:
- Protein: 30-40g
- Carbohydrates: 40-80g (depending on goal)
Conclusion
PPL is an excellent training split that:
1. Provides optimal frequency - 2x per week per muscle group
2. Allows sufficient volume - 10-20 sets per week per group
3. Is logically structured - Synergistic muscles together
4. Suits most people - Adaptable to different levels
Start simple: Follow the sets and reps in the program. Focus on technique and progression. After 6-12 months of consistent training, start adjusting according to your needs.
See also:
- Full Body vs Split Training: Which Program is Right for You?
- 5x5 Strength Program: Simple and Effective System for Building Strength
- How Often to Train Each Muscle? Optimal Training Frequency
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