If you’ve spent any time researching how to structure your training, you’ve almost certainly come across the push pull legs split, or PPL for short. It’s one of the most popular and time-tested ways to organise your workouts, loved by beginners and seasoned bodybuilders alike. And for good reason: it’s logical, efficient, flexible, and genuinely effective for building muscle and strength.
Here’s a complete guide to the PPL workout, how it works, why it’s so effective, a full sample routine, and how to set it up for your own goals.
This article is informational and not a substitute for individual medical or training advice.
What Is a Push Pull Legs (PPL) Split?
The push pull legs split organises your training into three distinct workouts based on the movement pattern each muscle performs, rather than by individual body part. The three days are:
- Push day: the muscles involved in pushing movements, your chest, shoulders, and triceps.
- Pull day: the muscles involved in pulling movements, your back, traps, rear delts, and biceps.
- Legs day: your entire lower body, including your quads, hamstrings, glutes, and calves, plus core work.
You then cycle through these three workouts. This simple, functional grouping is what makes PPL so intuitive and effective, related muscles that work together are trained together.
How the PPL Split Works and Why It’s So Effective
The genius of the PPL split lies in how it balances training frequency with recovery. Because pushing, pulling, and leg muscles are trained on separate days, when you train one group, the others get to rest. Train your push muscles hard on Monday, and they then recover while you train pull and legs before being worked again.
This structure lets you train each muscle group more than once a week without ever working the same muscles two days in a row. That matters, because research consistently shows that training a muscle group around two to three times per week, roughly every 72 hours, produces better strength and muscle growth than the old approach of blasting each muscle just once a week. The PPL split makes hitting that optimal frequency straightforward, giving each muscle group plenty of volume while still allowing full recovery. That combination of high frequency and smart recovery is exactly why it builds muscle so effectively.
The Benefits of a PPL Routine
Optimal Training Frequency
When run across six days, PPL lets you train every major muscle group twice a week, hitting that research-backed sweet spot for growth. More quality frequency means more opportunities to stimulate your muscles and build them, without the burnout that comes from overtraining a single group.
Logical, Efficient Structure
Grouping muscles by movement pattern just makes sense. Your chest, shoulders, and triceps are all heavily involved in pressing, so training them together creates a smooth, efficient workout where the muscles complement each other. This logical flow makes your sessions more productive and easier to plan.
Remarkable Flexibility
One of PPL’s biggest strengths is its adaptability. It can be run as a 3-day, 4-day, 5-day, or 6-day programme depending on your schedule and experience, simply by adjusting how many times you cycle through the rotation each week. Few splits mould so easily around a busy life.
Scalable for Every Level
Whether you’re a beginner running it three days a week or an advanced lifter pushing a high-volume six-day version, PPL scales to your needs. You can adjust the exercises, sets, and intensity to match your level, which is why it remains a go-to for lifters of all abilities.
Built on Compound Movements
A good PPL routine is centred on the big compound lifts, presses, rows, pull-ups, squats, and deadlifts, that work multiple muscles at once. These are the most efficient muscle-and-strength builders there are, giving you the most return for your time in the gym.
A Sample PPL Workout
Here’s a straightforward, effective PPL routine built around proven compound and isolation movements. Aim to progressively add weight or reps over time.
Push Day (Chest, Shoulders, Triceps)
- Bench press: 4 sets of 6 to 8 reps
- Overhead press: 3 sets of 8 to 10 reps
- Incline dumbbell press: 3 sets of 8 to 12 reps
- Lateral raises: 3 sets of 12 to 15 reps
- Triceps pushdowns: 3 sets of 10 to 15 reps
Pull Day (Back, Biceps)
- Deadlifts: 3 sets of 5 to 6 reps
- Pull-ups or lat pulldowns: 3 sets of 8 to 12 reps
- Barbell or dumbbell rows: 3 sets of 8 to 10 reps
- Face pulls: 3 sets of 15 reps
- Biceps curls: 3 sets of 10 to 12 reps
Legs Day (Quads, Hamstrings, Glutes, Calves)
- Squats: 4 sets of 6 to 8 reps
- Leg press: 3 sets of 10 to 12 reps
- Romanian deadlifts: 3 sets of 8 to 10 reps
- Leg curls: 3 sets of 12 to 15 reps
- Calf raises: 4 sets of 15 to 20 reps
A quick note: deadlifts are sometimes placed on leg day instead of pull day, since they train the legs heavily too. Either works, so put them wherever suits your recovery and preference. For help dialling in your set counts, see our guide on how many exercises per muscle group.
3-Day vs 6-Day PPL: Which Should You Choose?
The two most common ways to run PPL are the 3-day and 6-day versions.
The 3-day PPL (Push, Pull, Legs, then rest and repeat the following week) trains each muscle group once per week. This is a great, manageable option for beginners or anyone short on time, though the once-a-week frequency is on the lower side for maximising growth.
The 6-day PPL (Push, Pull, Legs, Push, Pull, Legs, then one rest day) trains each muscle group twice per week, hitting the optimal frequency for hypertrophy. This is the version most associated with serious muscle-building results, but it demands real commitment, consistency, and good recovery. It’s better suited to intermediate and advanced lifters who can handle the volume.
Many people compromise with a 4 or 5-day version, which offers a middle ground.
Who Is PPL For?
The beauty of PPL is that it works across the board. Beginners can start with a 3-day version to learn the movements and build a base, while intermediate and advanced lifters often thrive on the higher-volume 6-day version. That said, complete beginners might also consider a simpler full-body routine initially. If you have some training experience and want a structured, effective way to build muscle, PPL is one of the best splits you can choose.
PPL vs Other Splits
PPL is one of several popular ways to organise training. Compared to a “bro split” (training one muscle group per day, once a week), PPL offers superior frequency and is generally more effective for most people. Compared to an upper/lower split, PPL allows more specialised volume per session. It also sits alongside other proven programmes like PHUL and PHAT, which blend power and hypertrophy training in different ways. The best split is ultimately the one that fits your schedule and that you’ll stick with consistently.
Pros and Cons
| Pros | Cons |
|---|---|
| Optimal training frequency (on 6-day) | 6-day version is time-demanding |
| Logical, efficient muscle grouping | 3-day version trains muscles only once a week |
| Highly flexible (3 to 6 days) | Requires consistency and good recovery |
| Scalable for all levels | Can be a lot of volume for beginners |
| Compound-focused for real results | Needs proper nutrition to see results |
Tips for Success
To get the most from your PPL routine, focus on progressive overload, gradually adding weight or reps over time, as this is what drives growth. Prioritise good form on the compound lifts, allow yourself adequate recovery and sleep, and remember that no programme works without proper nutrition. Eating enough protein and calories, as covered in our guide on how many protein shakes a day, is essential to fuel your gains.
Tips for Success
To get the most from your PPL routine, focus on progressive overload, gradually adding weight or reps over time, as this is what drives growth. Prioritise good form on the compound lifts, allow yourself adequate recovery and sleep, and remember that no programme works without proper nutrition. Eating enough protein and calories, as covered in our guide on how many protein shakes a day, is essential to fuel your gains.
Frequently Asked Questions
What is a PPL workout? PPL stands for push, pull, legs. It’s a training split that divides your workouts into three days based on movement, push muscles (chest, shoulders, triceps), pull muscles (back, biceps), and legs, which you then cycle through.
Is PPL good for beginners? Yes, a 3-day PPL is a solid, manageable option for beginners to learn the key movements and build a foundation. Some beginners may also start with a full-body routine, but PPL works well once you’re ready for a structured split.
How many days a week should I do PPL? It’s flexible. A 3-day version trains each muscle once a week and suits beginners or busy schedules, while a 6-day version trains each muscle twice a week and is ideal for maximising muscle growth in more experienced lifters.
Where do deadlifts go in a PPL split? Deadlifts can be placed on either pull day (as a posterior chain and back exercise) or legs day (as a major lower-body lift). Both are common, so choose based on your recovery and preference.
Is PPL better than a bro split? For most people, yes. PPL allows you to train each muscle group more frequently, typically twice a week, which research suggests is more effective for growth than the once-a-week frequency of a traditional bro split.
The Bottom Line
The push pull legs split has stood the test of time because it simply works. By organising your training around movement patterns, it delivers an ideal blend of training frequency and recovery, builds your routine around the most effective compound lifts, and flexes to fit almost any schedule or experience level.
Whether you run a manageable 3-day version or commit to a demanding 6-day programme, PPL gives you a clear, proven structure to build muscle and strength. Pair it with progressive overload, solid nutrition, and consistency, and it’s one of the most reliable routes to a stronger, more muscular physique.
