The Ultimate Push Pull Leg Split [Ultimate Guide To PPL Exercises] (2023)

If you're considering starting a leg stretching and stretching routine, this article has the answers for you.

There are several different training splits, but all leg push-pulls have been popular for many years.

In fact, many training programs include variations of the "PPL" routines.

The main benefit of a push-pull leg split is that it works all the major muscle groups and also allows plenty of time for recovery. They are also extremely flexible, meaning they can be adjusted to suit different training plans, goals, and experience levels.

If you break it down, there are three main days in a push-pull leg split.

  • Day 1: Press
  • day 2: pull
  • Day 3: Legs

It ensures that you work all the major muscle groups equally, which is important when you train.

The benefit of only 3 main days is that you can train between 3 and 6 times a week depending on how much you want to train and what your goals are. We'll discuss how to set up a training split for your needs at the end of this article.

If you're looking to build muscle and gain strength, then push-pull leg pull-ups might be the workout routine for you!

By the end of this article, you'll know exactly how to train with a PPL program.

Let's start.

What is a push-pull leg routine?

The Ultimate Push Pull Leg Split [Ultimate Guide To PPL Exercises] (1)

The Push Pull Legs Split is a simple yet effective training program for people of all levels. It doesn't matter if it's your first time in the gym or if you've been training for years, PPL can help you achieve your goals.

As its name suggests, perform three types of training:

  • Press:chest, shoulders and triceps
  • Jalar:back, trapezius and biceps
  • Legs:Hamstrings, quadriceps and calves

Dein Push TrainingFocus on your upper body compression muscles, pectorals, triceps, and shoulders.

In a PPL push workout, you typically do barbell bench presses, overhead presses, dips, and then some isolation work for your triceps at the end.

Your traction trainingYou will focus on your upper body by contracting your muscles, your back, and your biceps.

A typical pull workout involves doing things like deadlifts, rows, pull-ups, and bicep curls.

Lastly, your leg workout.Work your quads, hamstrings, glutes, and calves.

They arebe trainingIt typically involves squats, lunges, and a variety of different isolation exercises to work the legs.

Benefits of push-pull legs

The Ultimate Push Pull Leg Split [Ultimate Guide To PPL Exercises] (2)

Push-pull leg routines have proven to be extremely effective over the years.

You may have noticed that most of the exercises you do in PPL workouts arecompound lifts. This allows you to train multiple muscle groups within one exercise.

For example, a basic exercise for push day would be the bench press. Although it is mainly achest exerciseYou will also get extra work from your triceps and shoulders.

On the other hand, when you do an exercise like the barbell row, you primarily use your back muscles and biceps. That means you can do fewer exercises than if you were trying to do the same amount of work with isolation exercises alone (one muscle group at a time).

The other benefit of this is that the muscle groups that push and pull don't usually overlap too much. This allows you to get a good pull workout, even if your chest and triceps are sore from the previous day's pull work.

That being said, there is some overlap between the muscles involved in each workout, which is why you should always refrain from lifting weights one day a week.

Build muscle and strength with compound exercises.

The Ultimate Push Pull Leg Split [Ultimate Guide To PPL Exercises] (3)

Compound exercises are popular with bodybuilders and powerlifters. Because compound exercises recruit multiple muscle groups, you can build more muscle and strength than just isolation exercises.

Compound exercises also provide a much better transfer to everyday life and other sporting activities.

By using multiple muscle groups, you can build coordination in your muscles, as well as strength and size.

Finally, try to think of something you do in your daily life that only requires you to use one muscle. The answer is probably none, right?

Compound exercises are not only more efficient in terms of the muscle groups trained per exercise. They also allow you to lift heavier weights safely. This makes it easier to progressively overload the muscles with each workout.

The downside of compound exercises is that they put a lot of pressure on your body, so you want to make sure you do it.adequate restafter each workout to avoid overtraining.

This is one of the benefits of PPL, as your muscle groups are trained on separate days, sometimes with a rest day in between.

Push-pull legs will adapt to your needs

The other great benefit of push-pull legs is that they can be easily adjusted to suit your needs and goals.

Would you like to train 3 days a week? It can be done in ppl.

Would you like to train for 4, 5 or 6 days? That is also possible.

You only have three basic workouts to choose from and you can split them up to fit your weekly training needs.

A basic training split over 3 days would look like this:

To assemble:






Or a six day workout might look like this:

To assemble:












Getting a progressive overload with PPL

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Progressive overload is the means by which we become stronger and achieve something.Muscular hypertrophy.

Progressive overload is the gradual increase in stress placed on the body during exercise.

The human body is naturally quite lazy. We could easily keep going without gaining strength or size.

Progressive overload is key to getting bigger and stronger. To stimulate muscle growth and strength, we must continually increase the intensity of our training andEat the right foods.

As simple as thatget strongerand lift more weight or you will not grow any more.

Most good training programs involve some type of progressive overload.

Recovery between workouts is important to maintain a progressive overload. If you arrive at training tired or still sore from a previous session, it will be hard to improve on your latest effort.

Push-pull leg programs are beneficial because you never train the same muscle groups in a row.

Think of it like this. If you just worked out your arms and then try to hit back the next day, your biceps will still be tired, which will affect your ability to do rows and other exercises that work your back.

PPL avoids this by training the muscle groups that work together on the same day and allowing adequate rest before training again.

Which Push Pull Leg Routine Is Right For You?

So you're ready to dive into a push-pull leg workout routine.

The first decision you need to make is how many days a week you want to exercise. That depends on what your goals are.

If you are short on time, a 3 day a week split can work very well.

If you are looking to maximize your muscle and strength gains, 4-6 days a week will give you the best results.

There are many different variations of PPL routines, but today I'm going to break down a few workouts that you can use.


The Ultimate Push Pull Leg Split [Ultimate Guide To PPL Exercises] (5)

Now comes the fun part. The trainings!

Since we talked about the push-pull legs above, it takes a lot of heavy compound work with some extra work at the end to make sure we get it all done.

press A

Incline Barbell Bench Press:3 series of 4 to 6 repetitions

Standing Military Press:3 series of 4 to 6 repetitions

Close Grip Bench Press:3 series of 4 to 6 repetitions

Dumbbell Lateral Raises:2 series of 8 to 10 repetitions

String Pushes:2 series of 8 to 10 repetitions

press B

Flat Bar Bench Press:3 series of 4 to 6 repetitions

Standing Military Press:3 series of 4 to 6 repetitions

Dumbbell Rear Lateral Raises:2 series of 8 to 10 repetitions

Overhead Dumbbell Extension:3 sets of 8 to 10

pull a

Barbell Deadlift:3 series of 4 to 6 repetitions

Barbell Rows:3 series of 4 to 6 repetitions

Weighted dominated:3 series of 4 to 6 repetitions

dumbbell rows:3 series of 4 to 6 repetitions

Barbell biceps curl:2 series of 8 to 10 repetitions

strip B

Barbell Rows:3 series of 4 to 6 repetitions

dropdown:3 series of 4 to 6 repetitions

Seat rows:3 series of 4 to 6 repetitions

Hammer Curls:3 series of 8 to 10 repetitions


Barbell squat:3 series of 4 to 6 repetitions

leg press:3 series of 4 to 6 repetitions

Lounge with bar:3 series of 4 to 6 repetitions

calf raises:3 series of 8 to 10 repetitions

Those are the workouts. Now you can incorporate them into an exercise routine that suits you best.

Push-Pull-Beine 3-Tages-Split

The 3-Day Training Split is your essential push-pull leg routine. If you only need to exercise 3 days a week, this is probably the best option for any workout.

If you want to get bigger and stronger in just a few days a week, this is your best option:

To assemble:






Push-Pull-Beine 4-Tages-Split

Adding a fourth day to your training split allows you to train a muscle group extra time. This can be good if you're trying to build up your legs if you're already on track with your upper body, for example.

Or maybe you're happy with your legs and want to focus on your upper body. In this case, you would have one extra push/pull day per week. If this is the case, I would alternate the second day of tug of war each week.

So in week 1, you do 2 days of pushing and 1 day of pulling.

In week 2 you do 2 days of extraction and 1 of pushing.

Below are two different 4-day splits to target your upper and lower body.

upper body focus

To assemble:

press A


pull a




push B or pull B

lower body focus

To assemble:








Push-pull legs 5 day split

The 5-day split is a great option, as it allows you to push yourself hard and make good muscle and strength gains, but it also gives you two days to recover before you need to go again.

Here are two alternatives for upper and lower body exercises.

upper body focus

To assemble:

press A


pull a




press B


strip B

lower body focus

To assemble:



press A


pull a




Throw B/Press B

Push pull legs 6 day split

If you really want to bulk up and are willing to put in the work, a 6-day leg split might be just what you're looking for.

You must ensure that you have adequate rest, nutrition, and a full recovery before each session. If you don't feel rested and refreshed, you may need to change things up a bit.

Here it is:

lower body focus

To assemble:












Push-pull legs for the crowd

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If you really want to increase size and strength with your exercise program, here are the steps you should take:

Focus on getting a progressive overload in each of your workouts.

Forget about supersets, shortened sets, time under tension, and other special training techniques you hear about in magazines.

If you're serious about bulking up with a leg push-pull routine or any other exercise, you should work on getting stronger with each session.

You can do this by adding volume (reps), but ultimately you need to add weight to the bar. That's why the bigger guys in the gym tend to lift heavier.

Getting a progressive overload is easy. When you reach the upper rep range on an exercise, increase the weight.

So if you bench press 180lbs and the rep range is 4-6, once you hit 6 reps, on the next set you'll put extra weight on the bar and go back to 4+ reps. Do this until you get 6 reps up again, adding more weight.

If you are new to exercise, you should notice that you are making good progress each week.

If you've been training for a while, your progress may be a little slower, but you should still try to get more reps or more weight each and every session.

Rest a full 3 minutes between sets.

If you plan to lift heavy weights, you want to make sure you get plenty of rest between sets to allow your muscles to regain their strength. If you don't rest enough between sets, your strength can drop significantly on the second and third sets.

Download every 6 weeks.

Heavy training is incredibly taxing on your body. A discharge week is a scheduled week in which you take theweighs a little lessto get your body back to full strength and prevent lingering pain from turning into injuries.

Final Word on Push-Pull Leg Workouts

Leg push-pull exercises are one of the easiest and most popular workouts used in the gym.

Work every muscle group in your body equally, using heavy compound movements to maximize muscle and strength gains.

Try any of the training splits in this article and let me know what you think.

Do you like this training? You'll love these:

The best leg workout.

The ultimate back workout

The best chest workout.

The ultimate arm workout

best triceps workout

Have you ever done a push-pull leg split? Try it now? Let me know below in the comments!


What is the ultimate push pull legs system? ›

What is 'Push, Pull, Legs'? It's a full-body training split that's designed to build muscle in almost every single muscle group by following a simple format: on a certain day of the week, you only train either upper-body pushing muscles (push), upper-body pulling muscles (pull), or your entire lower-body (legs).

Is a push pull legs split effective? ›

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What is the best PPL split? ›

Newer lifters should follow the routine in an every-other-day split: Push/Rest/Pull/Rest/Legs/Rest (Repeat). Advanced lifters should perform the routine in a 6-on/1-off manner: Push/Pull/Legs/Push/Pull/Legs/Rest (Repeat).

Is Arnold split better than PPL? ›

Parting Notes. As you can see, the Arnold split is clearly better for developing muscle mass in the “show muscles” of the upper body, whereas push/pull/legs is better for achieving a more well-rounded training stimulus.

Is 6 day PPL too much? ›

PPL routines usually range anywhere from 3 to 6 days per week. Six tends to be the max because it allows for consistent gains due to having a rest day while also offering a lot of training volume through the week.

Is PPL once a week enough? ›

Yes, doing one push, one pull, and one leg workout per week is enough to see results. In fact, I often recommend three to four days as the optimal frequency to build muscle and gain strength. Results may be slower, but working out three times per week is healthy and feasible for most people.

Is PPL better than full body? ›

The Full Body split will serve more general health and fitness in the long run, while the PPL split will better serve more specific strength and growth goals. As we explained in our first point, the Full Body split is great for beginners and those pressed for time.

What split does CBUM use? ›

Chris Bumstead trains 6 days per week using a traditional bodybuilding bro split. He trains one major muscle group each workout, such as his chest, back, or quads.

What is the Arnold split? ›

The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.

What split do most bodybuilders use? ›

The Push/Pull/Legs Split

The most popular way to combine your muscle groups into a three-day split is probably the Push/Pull/Legs (PPL) split. That entails training your pushing muscles (chest, shoulders, and triceps) on day one, pulling muscles (back and biceps) on day two, and legs on day three.

Is a 3 day PPL split enough? ›

For most people, the Push Pull Legs split should be done 3-5 days a week. For most trainees, a on a one on, one off cycle is sufficient, thus hitting each muscle group once every five days.

Can you do a 5 day ppl? ›

Many gym goers will use a five day PPL split to train push and pull muscles twice, and legs only once. This might be good for those with specific physique goals like bodybuilders, but if you're lifting for general strength you'll be better off with a balanced routine that hits all muscle groups twice.

What split did Ronnie Coleman use? ›

He loved the push-pull-legs split, which he repeated twice weekly to complete his six-day program. A firm believer in hitting each muscle group twice a week with a massive volume of sets, Ronnie liked to use different exercises for each of his workouts.

Why do pro bodybuilders do bro splits? ›

The pros are that following a Bro Split can allow you to easily focus on one major muscle group at a time and ensure that you hit each muscle group with adequate volume in each week. Oftentimes people will overlook some muscle groups like shoulders which can require a significant amount of volume to grow.

What are the disadvantages of push pull legs? ›

The major drawback of this workout is that 2/3 of the workout is focused on the upper body. If your legs are your weak point, this type of training may not be enough to obtain good results. To be adapted to each individual.

What are the disadvantages of doing splits? ›

Muscles, hamstrings, and joints are all involved, and could be at risk for injury. “An athlete can tear the soft tissues or injure joints, making it difficult to recuperate and continue training,” says Aoki.

What is the Texas method? ›

The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

Can a beginner do a 6 day ppl? ›

I don't usually recommend a 6 day Push Pull Legs routine because for a natural weight lifter, it is quite demanding and may not allow sufficient rest to tackle the following training week. If you are just beginning your weight lifting journey, then I would not weight lift more than 5 times per week.

How many sets should I do ppl? ›

For larger muscles such as your chest, back, and quads, you can aim for 12 to 16 weekly sets. For smaller muscles like your biceps, triceps, and shoulders, you can aim for 6 to 10 weekly sets.

Should I do ppl as a beginner? ›

There are many training programs that are great for beginners. Your PPL is one of the good choices. Use it for about 8 weeks or so and then try a different training program.

Is PPL for strength or hypertrophy? ›

This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight ...

How long should PPL workouts last? ›

Regarding the rest days, you can rest in between PPL and UL or complete PPL-UL then rest 2 days and repeat. Each workout will take anywhere between 75 to 90 minutes with the 'Upper' workout taking longer, maybe 90 to 120 minutes.

How many exercises should I do per workout PPL? ›

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.

What split do powerlifters use? ›

A 6-Day powerlifting split breaks up the workload of a lifter so they can get the most out of their training each week. By building a program that spreads itself over six days, the lifter can focus each day on a different lift or training method each day to develop their overall strength.

Which split is best for hypertrophy and strength? ›

The Upper/Lower Split Maximizes Hypertrophy

This is best explained by the fact that splitting lower- and upper-body sessions allows for more training. With two workouts per muscle each week, you can include more sets, reps, and weight. This increased volume is always better for hypertrophy than a lower training volume.

Is CBum stronger than Arnold? ›

In comparison, both athletes matched similarly in terms of strength. The verified personal best of Schwarzenegger in the bench press is 441 lbs, while Chris achieved 405 lbs in the event. Chris gained the upper edge in the squat by lifting 495 lbs, while Arnold could lift 474 lbs.

Which split is best for aesthetics? ›

To round out your aesthetic physique training plan, you need the proper workout routine. Most fitness professionals will agree that an exercise routine revolving around an upper, lower body split is the best way to symmetrically shred your body while also building up your strength.

How many pull ups did Arnold do? ›

Being a red-blooded, testosterone-fueled male, that's what I want (and nothing demands attention from the opposite sex like a wide back, big shoulders, and big arms). The king himself Arnold Schwarzenegger said that doing 50 pull-ups a day played a huge part in developing his monster back.

Who is considered a fit person? ›

Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run quickly or lift heavy weights.

What is the best schedule for gym? ›

Here's what each day on the schedule entails:
  • Monday: Cardio.
  • Tuesday: Lower body.
  • Wednesday: Upper body and core.
  • Thursday: Active rest and recovery.
  • Friday: Lower body with a focus on glutes.
  • Saturday: Upper body.
  • Sunday: Rest and recovery.
Feb 7, 2022

What is PPL split vs Bro split? ›

The Bro Split focuses each workout on a particular muscle or group, rotating each muscle each day, while a PPL split (Push, Pull, Lower), divides your workouts by the function of your upper body muscles (whether they are used to push or to pull), and your lower body (legs and glutes).

Is PPL good for weight loss? ›

The bottom line is the push / pull / legs split is extremely versatile. It can be used for any training goal including building muscle, building strength and losing body fat.

What split does Jay Cutler use? ›

Jay Cutler trains 5 days per week using a traditional bodybuilding bro split. He trains each muscle group on its own separate training day using a ton of volume. For some body parts like shoulders Jay will perform 6-8 exercises per workout!

Who is the world's number one body builder? ›

Ronnie Coleman, the winner of Mr. Olympia 8 years in a row, is considered by many to be one of the best bodybuilders to ever live. While he has currently gone through some major changes with his health, he still has a significant role in the world of bodybuilding.

What is better full body or Bro split? ›

Compared to the Bro Split, which only hits each muscle once per week, the Full Body is superior based on this metric.

Should beginners do bro split or push pull legs? ›

The “bro split” is a five-day plan where you train a different body part each day. The push, pull, legs split is a three-day split. One day you complete “push” movements, the next “pull” movements, and then the day after that focuses on legs.

Should females do push pull legs? ›

Summary: The push pull legs workout split is a great workout split for women because it's highly effective at improving your whole-body strength and muscularity in just three workouts per week.

Is Push pull legs better than bro? ›

A push/pull/legs can be beneficial for powerlifting, the bro split can be better for bodybuilders, but the upper/lower body split can be good for maximizing strength and hypertrophy.

What is the best order of push pull legs? ›

What is Push-Pull-Legs?
  • Push day: chest, shoulders, and triceps (some people add calves or abs here too)
  • Pull day: back (lats, erectors, rhomboids, traps) and biceps (some people add rear delts and/or forearms here too)
  • Leg day: quads, hamstrings, glutes, calves (some people add abs here too)

Is Push pull legs more effective than full body? ›

According to a recent meta-analysis of all the research, a full-body routine can build 48% more muscle than a traditional push/pull/legs split routine. More remarkably, despite their popularity, there appears to be no advantage to training a muscle just once per week or with such a high volume per workout.

Is Push pull legs hypertrophy or strength? ›

This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both.

How long should a PPL workout take? ›

Guys, a typical PPL split shouldn't take you any more than about 60 minutes. But I'll play devil's advocate here. Using the example above, if you have to address your weak points with accessory movements (e.g., triceps), it's just going to increase your workout length.

Is push pull legs 3 times a week enough? ›

For most people, the Push Pull Legs split should be done 3-5 days a week. For most trainees, a on a one on, one off cycle is sufficient, thus hitting each muscle group once every five days.

Should I do PPL as a beginner? ›

The Push Pull Legs routine is one of the most effective weight training protocols you can start with as a beginner weight lifter. It is one of the most effective weight lifting routines you could ever incorporate.

Is PPL 6x a week good? ›

Yes, this routine (known as “push-pull-legs” or PPL) is a common template used by intermediate bodybuilders. When done 6 days a week, you're hitting each muscle twice a week, which is a good target for intermediate lifters.

Can you do PPL 4 days a week? ›

Most people train 3 days per week or 6 days per week when they use the push / pull / legs split. However, in my experience the 4 days per week version is the way to go for most people who want to get bigger and stronger.

How many sets for PPL? ›

For larger muscles such as your chest, back, and quads, you can aim for 12 to 16 weekly sets. For smaller muscles like your biceps, triceps, and shoulders, you can aim for 6 to 10 weekly sets.


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