What Is the Push/Pull/Legs Split?
The Push/Pull/Legs (PPL) split is a training program that divides your workouts by movement pattern rather than individual muscle groups. Each session focuses on one of three categories:
- Push: All pressing movements — chest, shoulders, and triceps
- Pull: All rowing and pulling movements — back and biceps
- Legs: All lower body movements — quads, hamstrings, glutes, and calves
This structure is logical, efficient, and allows for optimal recovery. Muscles worked in a push session are not involved in the pull session, meaning they can recover while you train other muscle groups. The result is a program you can run 6 days per week without overtraining any single muscle.
"The PPL split is one of the most balanced approaches to training the whole body. The movement-based grouping means muscles get adequate stimulus and adequate rest — which is exactly what drives growth." — James Morgan, CSCS
Who Is PPL Right For?
The Push/Pull/Legs split is best suited to intermediate and advanced trainees — those who have at least 6 months of consistent training experience and have built a solid foundation of strength and movement quality.
Here's a simple breakdown of who should and shouldn't run PPL:
| Trainee Level | PPL Suitable? | Better Alternative |
|---|---|---|
| Complete beginner (0–3 months) | ❌ Not ideal | Full body 3×/week |
| Early intermediate (3–6 months) | ⚠️ Possible | Upper/Lower split |
| Intermediate (6+ months) | ✅ Excellent | PPL 6 days/week |
| Advanced (2+ years) | ✅ Excellent | PPL with periodisation |
If you're a beginner, a full-body program like our 30-Day Beginner Strength Plan will produce better results. Beginners benefit more from hitting each muscle group three times per week, which PPL does not provide at a 3-day frequency.
PPL at 3 Days vs 6 Days Per Week
PPL can be run on either a 3-day or 6-day schedule, and the choice makes a significant difference in how the program functions.
3-Day PPL (Once Through Per Week)
Each muscle group is trained once per week. This is a lower frequency approach that works well for advanced trainees using very high volume per session, or for those with limited time. The downside is that once-per-week frequency is generally suboptimal for hypertrophy compared to twice per week.
6-Day PPL (Twice Through Per Week)
Each muscle group is trained twice per week — the evidence-supported sweet spot for maximizing muscle growth. This is the version most commonly recommended and the one we'll be building in this guide. You train 6 days and rest 1.
A 2016 meta-analysis by Schoenfeld, Ogborn & Krieger found that training each muscle group twice per week produced significantly greater hypertrophy than once per week, when total volume was equated. Twice-per-week frequency is the current evidence-based standard for muscle building.
The Complete 6-Day PPL Program
Below is a complete, ready-to-run 6-day Push/Pull/Legs program. The schedule follows a Push → Pull → Legs → Push → Pull → Legs → Rest structure. Each workout takes approximately 60–75 minutes.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 4–6 | 3 min |
| Incline Dumbbell Press | 3 | 8–12 | 2 min |
| Cable Chest Fly | 3 | 12–15 | 90s |
| Overhead Press (Barbell) | 3 | 6–8 | 2 min |
| Lateral Raise | 4 | 12–15 | 60s |
| Tricep Pushdown (Cable) | 3 | 10–12 | 90s |
| Overhead Tricep Extension | 3 | 10–12 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 4–6 | 3 min |
| Barbell Row (Bent Over) | 3 | 6–8 | 2 min |
| Pull-Up or Lat Pulldown | 3 | 8–10 | 2 min |
| Seated Cable Row | 3 | 10–12 | 90s |
| Face Pull | 3 | 15–20 | 60s |
| Barbell Curl | 3 | 8–10 | 90s |
| Hammer Curl | 3 | 10–12 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 4–6 | 3 min |
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Leg Press | 3 | 10–12 | 2 min |
| Leg Curl (Machine) | 3 | 10–12 | 90s |
| Bulgarian Split Squat | 3 | 10–12 each | 90s |
| Leg Extension (Machine) | 3 | 12–15 | 60s |
| Standing Calf Raise | 4 | 12–15 | 60s |
How to Progress on PPL
PPL is only as effective as the progression you apply to it. Without progressive overload, you will stagnate regardless of how well-designed the program is.
Use the following progression strategy for this program:
- Compound lifts (Squat, Deadlift, Bench, Row, OHP): Add 2.5kg when you complete all sets at the top of the rep range with good form.
- Isolation lifts (Curls, Laterals, Flys): Add reps first. When you reach the top of the rep range across all sets, add the smallest increment available.
- Track every session in a training log. You cannot progress what you don't measure.
Common PPL Mistakes to Avoid
Skipping Leg Days
Legs are the most demanding sessions in any PPL program, which is exactly why people avoid them. But your legs make up roughly 50% of your total muscle mass. Neglecting them leaves half your growth potential untapped — and creates serious muscle imbalances over time.
Too Much Volume on Day 1
Beginners to PPL often go too hard on the first push session, leaving themselves too fatigued to train with adequate intensity on day 4. The two push sessions should be similar in volume and intensity. If day 4 always feels terrible, reduce volume on day 1.
Neglecting Recovery
Six training days per week is a significant load. Sleep becomes non-negotiable — aim for 7–9 hours every night. Nutrition must also be on point: sufficient protein (0.7–1g per pound of bodyweight) and adequate calories to support the training volume.
Running PPL When You're a Beginner
If you have fewer than 6 months of consistent training, a full-body program will deliver faster results. PPL's twice-per-week muscle frequency is excellent for intermediates and advanced trainees, but beginners grow fastest with higher frequency training on each muscle group.
The Push/Pull/Legs split is one of the most time-tested and effective training programs for intermediate and advanced trainees. Run it 6 days per week, apply progressive overload consistently, prioritize recovery, and you will make exceptional progress over the long term.