What Is Push Pull Legs?
Push Pull Legs (PPL) divides training into three workout types: pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises. Repeated twice weekly, PPL provides optimal frequency (2x per muscle group) with manageable per-session volume.
The split breakdown:
- Push Day: Chest, shoulders, triceps (all pressing movements)
- Pull Day: Back, biceps, rear delts (all pulling movements)
- Leg Day: Quads, hamstrings, glutes, calves
- Schedule: Push/Pull/Legs/Rest/Push/Pull/Legs OR Push/Pull/Legs/Push/Pull/Legs/Rest
Why PPL is so popular:
- Optimal frequency: Train each muscle 2x per week (ideal for growth)
- Logical grouping: Muscles that work together are trained together
- No overlap fatigue: Push day doesn't interfere with pull day recovery
- Balanced development: Equal emphasis on all body parts
- Flexible volume: Easy to add or reduce exercises per muscle
- Proven results: Used by countless bodybuilders and fitness enthusiasts
💡 Who Should Use PPL?
Best for:
- Intermediate lifters (6+ months experience)
- Advanced lifters wanting high frequency
- Those who can train 6 days per week
- Lifters prioritizing muscle growth over pure strength
- People who enjoy training daily
Not ideal for: Beginners (need simpler programs), very busy people (6 days is demanding), powerlifters (need more main lift frequency)
💡 3-Day vs. 6-Day PPL
3-Day PPL: Push/Pull/Legs once per week (1x frequency per muscle)
- Good for: Busy intermediates, those needing more recovery
- Limitation: Lower frequency than optimal for most
6-Day PPL: Push/Pull/Legs twice per week (2x frequency per muscle)
- Good for: Most intermediates/advanced, maximum muscle growth
- Requirement: Time commitment and good recovery ability
Recommendation: 6-day PPL is superior for muscle growth when you can recover from it.
Complete 6-Day PPL Programs
Program 1: Classic PPL (Intermediate)
Best for: Most intermediate lifters (6-18 months experience)
Schedule: Push/Pull/Legs/Push/Pull/Legs/Rest
Day 1: Push A (Chest Focus)
- Barbell Bench Press: 4 sets × 6-8 reps
- Incline Dumbbell Press: 3 sets × 8-10 reps
- Overhead Press: 3 sets × 8-10 reps
- Cable Flyes (mid-height): 3 sets × 12-15 reps
- Lateral Raise: 3 sets × 12-15 reps
- Overhead Tricep Extension: 3 sets × 10-12 reps
- Tricep Pushdown: 2 sets × 12-15 reps
Day 2: Pull A (Back Thickness)
- Deadlift: 3 sets × 5-6 reps (or 1 set × 5 heavy)
- Barbell Row: 4 sets × 6-8 reps
- Pull-Ups or Lat Pulldown: 3 sets × 8-12 reps
- Chest-Supported Row: 3 sets × 10-12 reps
- Face Pulls: 3 sets × 15-20 reps
- Barbell Curl: 3 sets × 8-10 reps
- Hammer Curl: 2 sets × 10-12 reps
Day 3: Legs A (Quad Focus)
- Back Squat: 4 sets × 6-8 reps
- Romanian Deadlift: 3 sets × 8-10 reps
- Leg Press: 3 sets × 12-15 reps
- Leg Curl: 3 sets × 10-12 reps
- Leg Extension: 3 sets × 12-15 reps
- Standing Calf Raise: 4 sets × 12-15 reps
- Abs: 3 sets (planks, crunches, leg raises)
Day 4: Push B (Shoulder Focus)
- Overhead Press: 4 sets × 6-8 reps
- Incline Barbell Press: 3 sets × 8-10 reps
- Dumbbell Bench Press: 3 sets × 10-12 reps
- Dumbbell Flyes: 3 sets × 12-15 reps
- Lateral Raise (cables): 3 sets × 15-20 reps
- Close-Grip Bench Press: 3 sets × 8-10 reps
- Cable Tricep Extension: 2 sets × 15-20 reps
Day 5: Pull B (Back Width)
- Weighted Pull-Ups: 4 sets × 6-8 reps
- Dumbbell Row: 4 sets × 8-10 reps per arm
- Lat Pulldown: 3 sets × 10-12 reps
- Seated Cable Row: 3 sets × 10-12 reps
- Rear Delt Fly: 3 sets × 15-20 reps
- Incline Dumbbell Curl: 3 sets × 10-12 reps
- Cable Curl: 2 sets × 12-15 reps
Day 6: Legs B (Hamstring/Glute Focus)
- Front Squat: 4 sets × 8-10 reps
- Stiff-Leg Deadlift: 4 sets × 10-12 reps
- Bulgarian Split Squat: 3 sets × 10-12 reps per leg
- Leg Curl: 3 sets × 12-15 reps
- Hip Thrust: 3 sets × 12-15 reps
- Seated Calf Raise: 4 sets × 15-20 reps
- Abs: 3 sets (various exercises)
Day 7: Rest
Weekly volume: Chest 14 sets, Shoulders 12 sets, Triceps 10 sets, Back 14 sets, Biceps 10 sets, Quads 14 sets, Hamstrings 13 sets
Progression: Add weight when hitting top of rep range on all sets. Deload Week 5-6.
Program 2: High-Frequency PPL (Advanced)
Best for: Advanced lifters (18+ months) wanting maximum volume
Schedule: 6 days on, 1 day off (continuous rotation)
Push A: Strength
- Barbell Bench Press: 5 sets × 4-6 reps @ RPE 8-9
- Overhead Press: 4 sets × 6-8 reps @ RPE 8
- Incline Dumbbell Press: 4 sets × 8-10 reps @ RPE 8
- Dips (weighted): 3 sets × 8-10 reps @ RPE 8
- Lateral Raise: 4 sets × 12-15 reps @ RPE 8
- Overhead Tricep Extension: 3 sets × 10-12 reps @ RPE 8
- Tricep Pushdown: 3 sets × 12-15 reps @ RPE 9
Pull A: Strength
- Deadlift: 5 sets × 3-5 reps @ RPE 8-9
- Barbell Row: 4 sets × 6-8 reps @ RPE 8
- Weighted Pull-Ups: 4 sets × 6-10 reps @ RPE 8
- T-Bar Row: 3 sets × 8-10 reps @ RPE 8
- Face Pulls: 4 sets × 15-20 reps @ RPE 8
- Barbell Curl: 4 sets × 8-10 reps @ RPE 8
- Hammer Curl: 3 sets × 10-12 reps @ RPE 9
Legs A: Strength
- Back Squat: 5 sets × 4-6 reps @ RPE 8-9
- Romanian Deadlift: 4 sets × 6-8 reps @ RPE 8
- Leg Press: 4 sets × 10-12 reps @ RPE 8
- Leg Curl: 4 sets × 10-12 reps @ RPE 8
- Bulgarian Split Squat: 3 sets × 10-12 reps per leg @ RPE 8
- Standing Calf Raise: 4 sets × 12-15 reps @ RPE 9
- Weighted Plank: 3 sets × 45-60 seconds
Push B: Volume
- Incline Barbell Press: 4 sets × 8-10 reps @ RPE 8
- Flat Dumbbell Press: 4 sets × 10-12 reps @ RPE 8
- Dumbbell Shoulder Press: 4 sets × 10-12 reps @ RPE 8
- Cable Flyes (various angles): 4 sets × 12-15 reps @ RPE 8
- Lateral Raise (cables): 4 sets × 15-20 reps @ RPE 9
- Rear Delt Fly: 3 sets × 15-20 reps @ RPE 8
- Cable Tricep Work (supersets): 4 sets × 15-20 reps @ RPE 9
Pull B: Volume
- Dumbbell Row: 4 sets × 10-12 reps per arm @ RPE 8
- Lat Pulldown: 4 sets × 10-12 reps @ RPE 8
- Seated Cable Row: 4 sets × 12-15 reps @ RPE 8
- Straight-Arm Pulldown: 3 sets × 12-15 reps @ RPE 8
- Face Pulls: 4 sets × 20 reps @ RPE 9
- Rear Delt Fly: 3 sets × 15-20 reps @ RPE 8
- Cable Bicep Work (various): 4 sets × 12-15 reps @ RPE 9
Legs B: Volume
- Front Squat: 4 sets × 8-10 reps @ RPE 8
- Stiff-Leg Deadlift: 4 sets × 10-12 reps @ RPE 8
- Hack Squat or Leg Press: 4 sets × 12-15 reps @ RPE 8
- Leg Extension: 4 sets × 15-20 reps @ RPE 9
- Leg Curl: 4 sets × 12-15 reps @ RPE 9
- Walking Lunges: 3 sets × 15 steps per leg @ RPE 8
- Calf Work (various): 5 sets × 15-25 reps @ RPE 9
- Abs: 4 sets (various)
Weekly volume: ~50 sets push, ~48 sets pull, ~48 sets legs = 146 total sets
Note: Very high volume, requires excellent recovery. Deload every 4-5 weeks.
Program 3: 3-Day PPL (Beginner-Friendly)
Best for: Late beginners, busy intermediates
Schedule: Mon (Push) / Wed (Pull) / Fri (Legs)
Monday: Push
- Barbell Bench Press: 4 sets × 6-8 reps
- Overhead Press: 4 sets × 6-8 reps
- Incline Dumbbell Press: 3 sets × 10-12 reps
- Dips or Cable Flyes: 3 sets × 10-12 reps
- Lateral Raise: 3 sets × 12-15 reps
- Tricep Pushdown: 3 sets × 12-15 reps
- Overhead Tricep Extension: 2 sets × 12-15 reps
Wednesday: Pull
- Deadlift: 3 sets × 5-6 reps
- Barbell Row: 4 sets × 6-8 reps
- Pull-Ups or Lat Pulldown: 4 sets × 8-12 reps
- Seated Cable Row: 3 sets × 10-12 reps
- Face Pulls: 3 sets × 15-20 reps
- Barbell Curl: 3 sets × 10-12 reps
- Hammer Curl: 2 sets × 10-12 reps
Friday: Legs
- Back Squat: 4 sets × 6-8 reps
- Romanian Deadlift: 4 sets × 8-10 reps
- Leg Press: 3 sets × 12-15 reps
- Leg Curl: 3 sets × 10-12 reps
- Leg Extension: 3 sets × 12-15 reps
- Standing Calf Raise: 4 sets × 12-15 reps
- Abs: 3 sets
Weekly volume: Each muscle trained 1x weekly with higher per-session volume
Limitation: Lower frequency than optimal, but good for time-constrained lifters
Optimizing Your PPL Program
Exercise Substitutions
| Can't Do | Substitute With |
|---|
| Barbell Bench Press | Dumbbell Press, Machine Press, Push-Ups (weighted) |
| Deadlift | Romanian Deadlift, Trap Bar Deadlift, Back Extensions |
| Back Squat | Front Squat, Leg Press, Hack Squat, Goblet Squat |
| Pull-Ups | Lat Pulldown, Assisted Pull-Ups, Band Pull-Ups |
| Overhead Press | Dumbbell Press, Landmine Press, Machine Press |
Managing Fatigue
- Don't go to failure: Leave 1-2 reps in tank (RPE 8-9) on most sets
- Vary intensity: First workout heavier, second workout more volume
- Sleep priority: 7-9 hours nightly (non-negotiable for 6-day programs)
- Nutrition: Slight calorie surplus (+200-400), 0.8-1g protein per lb bodyweight
- Deload regularly: Every 4-6 weeks, reduce volume by 40-50%
Adding Weak Point Work
If a muscle is lagging, add 1-2 extra exercises:
- Weak chest: Add extra pressing or flyes on pull day
- Weak arms: Add extra sets of curls and tricep work
- Weak shoulders: Add extra lateral raises and rear delt work
- Weak calves: Train calves every workout (3x per week)
Summary: PPL Training Success
✅ Complete PPL Strategy
Optimal frequency: 6-day PPL provides 2x per muscle weekly—ideal for muscle growth.
Volume distribution: 6-10 sets per major muscle per session × 2 sessions = 12-20 sets weekly.
Best for: Intermediate to advanced lifters with time and recovery capacity for 6 days weekly training.
Exercise priority: Heavy compounds first, isolation work last. Vary exercises between first and second workout each week.
Progression: Add weight when hitting top of rep range consistently. Use RPE to autoregulate intensity.
Recovery: 7-9 hours sleep, adequate protein, deload every 4-6 weeks. High frequency demands excellent recovery.
Bottom line: PPL is the gold standard training split for muscle growth. Combines optimal frequency, logical grouping, and flexible volume. Commit to 6 days weekly for best results.
