The Push Pull Legs (PPL) program is one of the most popular and effective workout splits in the world. It delivers the perfect balance of volume, recovery, and practicality. Research shows that training each muscle group twice per week produces significantly better results than once per week (Schoenfeld et al., 2016) — and PPL makes this effortless to achieve. This guide covers everything you need to build and run your own PPL program.
Why PPL Is My Favorite Program
Over the years I tried dozens of different training programs. Bro splits, full body, upper/lower, PHUL, PHAT — you name it. Nothing felt as natural as Push Pull Legs.
The turning point came when I understood PPL's logic: pushing muscles on one day, pulling muscles the next, legs on the third. No overlap. No unnecessary fatigue. Every muscle gets full attention and full recovery.
In my first year on PPL, my bench press went from 70 kg to 95 kg. Squat from 80 to 120. Deadlift from 100 to 150. I had never progressed so fast.
But most importantly: PPL is flexible. You can train 3 days a week (one full PPL rotation) or 6 days a week (two full rotations). It adapts to your life — not the other way around.
"PPL is like a building block. A simple base structure, but you can build exactly what you need from it." – Pietari Risku, Founder of Tsemppi
Table of Contents
- What Is a Push Pull Legs Program?
- The PPL Split Explained
- Who Should Use PPL?
- Weekly Schedules: 3, 4, 5 and 6 Days
- Push Day: Exercises and Program
- Pull Day: Exercises and Program
- Legs Day: Exercises and Program
- Complete PPL Program for Beginners
- Complete PPL Program for Intermediate Lifters
- Progressive Overload in PPL
- Most Common Mistakes and How to Avoid Them
- FAQ
- Summary
What Is a Push Pull Legs Program?
A Push Pull Legs program divides your muscles into three separate workouts. Each session focuses on specific muscle groups, which allows for:
- More volume per muscle group — more exercises and sets per session
- Better recovery — each muscle rests 48–72 hours before the next session
- Focused training — you concentrate on one movement pattern at a time
Most Common 3-Day Splits
| Split | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Push/Pull/Legs | Chest, shoulders, triceps | Back, biceps, rear delts | Quads, hamstrings, glutes, calves |
| Chest-Back / Shoulders-Arms / Legs | Chest, back | Shoulders, biceps, triceps | Legs |
| Anterior / Posterior / Legs | Front-dominant | Back-dominant | Legs |
Push Pull Legs is by far the most popular of these — and for good reason. It's logical, effective, and easy to remember.
The PPL Split Explained
PPL is based on how muscles function: do they push or pull?
Push (Pushing Muscles)
Muscles that push the weight away from your body:
- Chest (pectoralis major)
- Front delts (anterior deltoid)
- Triceps
Typical exercises:
- Bench Press
- Overhead Press
- Dips
- Lateral raises and front raises
- Tricep pushdowns
Pull (Pulling Muscles)
Muscles that pull the weight toward your body:
- Back (latissimus dorsi, trapezius, rhomboids)
- Rear delts (posterior deltoid)
- Biceps
Typical exercises:
- Barbell Row
- Lat Pulldown / Pull-Up
- Deadlift
- Face Pull
- Bicep Curl
Legs
All lower body muscles:
- Quads (quadriceps)
- Hamstrings
- Glutes
- Calves
Typical exercises:
- Barbell Squat
- Romanian Deadlift
- Leg Press
- Lunges
- Calf Raises
Push day in the Push Pull Legs workout program
On push day you focus on chest, shoulders and triceps — all pushing muscles.
Who Should Use PPL?
✅ PPL is for you if:
- You have trained for at least 3–6 months
- You can train 3–6 days per week
- Your goal is muscle hypertrophy
- You want a program with room for isolation exercises
- You have already learned proper technique on the basic lifts
❌ PPL is NOT for you if:
- You are a complete beginner (start with a full body program)
- You can only train 2 days per week
- Your primary goal is maximal strength (consider a powerlifting program)
Comparison to Other Splits
| Split | Sessions/week | Best for | Strengths |
|---|---|---|---|
| Full Body | 2–3 | Beginners | Simple, high frequency |
| Upper/Lower | 4 | Beginners–intermediate | Good balance |
| PPL | 3–6 | Intermediate–advanced | High volume, flexible |
| Bro Split | 4–5 | Advanced | Maximum volume per muscle |
Weekly Schedules: 3, 4, 5 and 6 Days
PPL's greatest strength is its flexibility. Here are the most common weekly structures:
3 Days Per Week (PPL x 1)
Best for: Busy schedules and PPL beginners
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Push | Rest | Pull | Rest | Legs | Rest | Rest |
Note: Each muscle group trained only 1x/week. Not optimal for hypertrophy but works for maintenance.
4 Days Per Week (PPL + one extra)
Best for: When you want to prioritize a lagging muscle group
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Push | Pull | Rest | Legs | Push | Rest | Rest |
Note: In this example, Push (chest/shoulders) gets an extra session.
5 Days Per Week (PPL + Upper + Lower)
Best for: Experienced lifters who want high volume
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Push | Pull | Legs | Rest | Upper | Lower | Rest |
6 Days Per Week (PPL x 2) ⭐ Most Popular
Best for: Those seriously pursuing muscle growth
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Push | Pull | Legs | Push | Pull | Legs | Rest |
This is the classic and most effective PPL structure. Every muscle group is trained twice per week with optimal recovery time between sessions.
Push Day: Exercises and Program
Push Day Muscle Focus
- Chest: 60% of push day focus
- Front delts: 25% of focus
- Triceps: 15% of focus (also receive indirect work from other exercises)
Best Push Day Exercises
| Exercise | Primary Muscle | Type | Priority |
|---|---|---|---|
| Barbell Bench Press | Chest | Compound | ⭐⭐⭐ |
| Incline Dumbbell Press | Upper chest | Compound | ⭐⭐⭐ |
| Overhead Press | Shoulders | Compound | ⭐⭐⭐ |
| Dips | Chest/triceps | Compound | ⭐⭐ |
| Lateral Raise | Side delts | Isolation | ⭐⭐ |
| Cable Crossover | Chest | Isolation | ⭐⭐ |
| Tricep Pushdown | Triceps | Isolation | ⭐ |
Sample Push Workout (Volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 3 min |
| Incline Dumbbell Press | 3 | 8–10 | 2 min |
| Dumbbell Overhead Press | 3 | 8–10 | 2 min |
| Lateral Raise | 3 | 12–15 | 60 sec |
| Cable Crossover | 3 | 12–15 | 60 sec |
| Tricep Pushdown | 3 | 12–15 | 60 sec |
Total volume: Chest 10 sets, shoulders 6 sets, triceps 3 sets (+indirect work)
Pull Day: Exercises and Program
Pull Day Muscle Focus
- Back: 70% of pull day focus
- Biceps: 20% of focus (also receive indirect work from back exercises)
- Rear delts: 10% of focus
Best Pull Day Exercises
| Exercise | Primary Muscle | Type | Priority |
|---|---|---|---|
| Barbell Row | Mid-back | Compound | ⭐⭐⭐ |
| Lat Pulldown / Pull-Up | Lats | Compound | ⭐⭐⭐ |
| Deadlift | Full posterior chain | Compound | ⭐⭐⭐ |
| Cable Row | Mid-back | Compound | ⭐⭐ |
| Face Pull | Rear delts | Isolation | ⭐⭐ |
| Bicep Curl | Biceps | Isolation | ⭐⭐ |
| Hammer Curl | Biceps/forearms | Isolation | ⭐ |
Sample Pull Workout (Volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 3–4 min |
| Barbell Row | 4 | 6–8 | 2–3 min |
| Wide-Grip Lat Pulldown | 3 | 8–10 | 2 min |
| Cable Row | 3 | 10–12 | 90 sec |
| Face Pull | 3 | 15–20 | 60 sec |
| Dumbbell Bicep Curl | 3 | 10–12 | 60 sec |
| Hammer Curl | 2 | 12–15 | 60 sec |
Total volume: Back 13 sets, biceps 5 sets (+indirect), rear delts 3 sets
Pull day in the Push Pull Legs workout program
On pull day you focus on back, biceps and rear delts — all pulling muscles.
Legs Day: Exercises and Program
Legs Day Muscle Focus
- Quads: 40% of legs day focus
- Hamstrings + glutes: 40% of focus
- Calves: 20% of focus
Best Legs Day Exercises
| Exercise | Primary Muscle | Type | Priority |
|---|---|---|---|
| Barbell Squat | Quads, glutes | Compound | ⭐⭐⭐ |
| Romanian Deadlift | Hamstrings, glutes | Compound | ⭐⭐⭐ |
| Leg Press | Quads | Compound | ⭐⭐ |
| Bulgarian Split Squat | Quads, glutes | Compound | ⭐⭐ |
| Hip Thrust | Glutes | Compound | ⭐⭐ |
| Leg Curl | Hamstrings | Isolation | ⭐⭐ |
| Leg Extension | Quads | Isolation | ⭐ |
| Calf Raise | Calves | Isolation | ⭐⭐ |
Sample Legs Workout (Volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 6–8 | 3 min |
| Romanian Deadlift | 4 | 8–10 | 2–3 min |
| Leg Press | 3 | 10–12 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Leg Curl | 3 | 12–15 | 60 sec |
| Standing Calf Raise | 4 | 12–15 | 60 sec |
Total volume: Quads 10 sets, hamstrings/glutes 10 sets, calves 4 sets
Complete PPL Program for Beginners
This program is designed for lifters with 3–12 months of training experience who are ready to move to PPL.
Weekly Schedule: 6 Days
| Day | Workout |
|---|---|
| Monday | Push A |
| Tuesday | Pull A |
| Wednesday | Legs A |
| Thursday | Push B |
| Friday | Pull B |
| Saturday | Legs B |
| Sunday | Rest |
Push A (Chest-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6–8 |
| Incline Dumbbell Press | 3 | 8–10 |
| Dumbbell Overhead Press | 3 | 10–12 |
| Lateral Raise | 3 | 12–15 |
| Tricep Pushdown | 3 | 12–15 |
Push B (Shoulder-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Overhead Press | 4 | 6–8 |
| Incline Barbell Press | 3 | 8–10 |
| Dips | 3 | 8–12 |
| Lateral Raise | 3 | 12–15 |
| Overhead Tricep Extension | 3 | 12–15 |
Pull A (Row-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 4 | 6–8 |
| Wide-Grip Lat Pulldown | 3 | 8–10 |
| Cable Row | 3 | 10–12 |
| Face Pull | 3 | 15–20 |
| Barbell Curl | 3 | 10–12 |
Pull B (Pulldown-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown (or Pull-Up) | 4 | 6–8 |
| Dumbbell Row | 3 | 8–10 |
| Deadlift | 3 | 5 |
| Face Pull | 3 | 15–20 |
| Hammer Curl | 3 | 10–12 |
Legs A (Squat-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6–8 |
| Romanian Deadlift | 3 | 8–10 |
| Leg Press | 3 | 10–12 |
| Leg Curl | 3 | 12–15 |
| Standing Calf Raise | 4 | 12–15 |
Legs B (Hamstring/Glute-Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 4 | 6–8 |
| Front Squat or Goblet Squat | 3 | 8–10 |
| Hip Thrust | 3 | 10–12 |
| Bulgarian Split Squat | 3 | 10/leg |
| Seated Calf Raise | 4 | 15–20 |
Complete PPL Program for Intermediate Lifters
This program is for lifters with 1–3 years of experience who want to maximize muscle growth.
Weekly Schedule: 6 Days (Higher Volume)
Push A (Strength-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Bench Press | 5 | 4–6 | 8–9 |
| Barbell Overhead Press | 4 | 5–7 | 8 |
| Incline Dumbbell Press | 3 | 8–10 | 8 |
| Weighted Dips | 3 | 6–8 | 8 |
| Lateral Raise | 4 | 12–15 | 7–8 |
| Tricep Pushdown | 3 | 12–15 | 8 |
Push B (Hypertrophy-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Incline Barbell Press | 4 | 8–10 | 8 |
| Dumbbell Overhead Press | 4 | 8–10 | 8 |
| Cable Crossover | 3 | 12–15 | 8 |
| Cable Lateral Raise | 4 | 12–15 | 8 |
| Overhead Tricep Extension | 3 | 12–15 | 8 |
| Tricep Kickback | 2 | 15–20 | 7 |
Pull A (Strength-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift | 4 | 3–5 | 8–9 |
| Barbell Row | 4 | 5–7 | 8 |
| Wide-Grip Lat Pulldown | 4 | 8–10 | 8 |
| Face Pull | 4 | 15–20 | 7–8 |
| Barbell Curl | 3 | 8–10 | 8 |
| Hammer Curl | 3 | 10–12 | 8 |
Pull B (Hypertrophy-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Pull-Up (or Lat Pulldown) | 4 | 6–10 | 8 |
| Cable Row | 4 | 10–12 | 8 |
| Dumbbell Row | 3 | 10–12 | 8 |
| Straight Arm Pulldown | 3 | 12–15 | 8 |
| Incline Curl | 3 | 10–12 | 8 |
| Cable Curl | 3 | 12–15 | 8 |
Legs A (Strength-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Squat | 5 | 4–6 | 8–9 |
| Romanian Deadlift | 4 | 6–8 | 8 |
| Leg Press | 4 | 8–10 | 8 |
| Leg Curl | 4 | 10–12 | 8 |
| Standing Calf Raise | 4 | 10–12 | 8 |
Legs B (Hypertrophy-Focused)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Hip Thrust | 4 | 8–10 | 8 |
| Bulgarian Split Squat | 4 | 10–12/leg | 8 |
| Leg Extension | 3 | 12–15 | 8 |
| Lying Leg Curl | 4 | 12–15 | 8 |
| Adductor Machine | 3 | 15–20 | 7 |
| Seated Calf Raise | 4 | 15–20 | 8 |
Progressive Overload in PPL
Without progression, you won't grow. Here's how to apply progressive overload in a PPL program:
Double Progression Method
Works excellently in PPL:
- Choose a rep range (e.g. 6–8 or 10–12)
- Start at the bottom of the range
- When you hit the top of the range on all sets → increase the weight
Example:
| Week | Bench Press | Status |
|---|---|---|
| 1 | 70 kg × 6, 6, 6, 6 | Starting point |
| 2 | 70 kg × 7, 6, 6, 6 | Progression |
| 3 | 70 kg × 7, 7, 7, 6 | Progression |
| 4 | 70 kg × 8, 8, 7, 7 | Progression |
| 5 | 70 kg × 8, 8, 8, 8 | INCREASE WEIGHT |
| 6 | 72.5 kg × 6, 6, 6, 6 | New cycle |
Strength vs. Hypertrophy Day Progression
- Strength days (A): Focus on adding weight to the bar
- Hypertrophy days (B): Focus on adding reps and improving muscle feel
Deload in PPL
Take a deload week every 5–6 weeks:
- Reduce weights to 50–60%
- Reduce volume by 50%
- Keep the same movements and structure
- Return to normal the following week
Most Common Mistakes and How to Avoid Them
1. Too Much Volume Right Away
Mistake: Starting with 6 days per week at maximum volume.
Fix: Start with 3–4 days and build up gradually. Your body needs time to adapt.
2. Skipping Legs
Mistake: "Arm muscles look better" — and legs get neglected.
Fix: Legs are the largest muscle group in your body. Heavy leg training boosts testosterone and growth hormone, which benefits your entire body.
3. Too Little Pulling Volume
Mistake: Push day with 7 exercises, pull day with 4.
Fix: Keep push/pull balance. Err on the side of more pulling — it improves posture and prevents shoulder injuries.
4. No Variation Between A and B Sessions
Mistake: The exact same workout every session.
Fix: Use different exercises, angles, and rep ranges on A and B days. This creates a more complete training stimulus.
5. Insufficient Recovery
Mistake: 6 days per week + poor sleep + stressful job = overtraining.
Fix: Listen to your body. If recovery isn't there, drop to 5 or 4 days. Read more about recovery.
6. Isolation Exercises Before Compounds
Mistake: Doing bicep curls before barbell rows, or cable crossovers before bench press.
Fix: Always start with big compound movements when you're freshest. Isolation exercises go at the end.
FAQ
Can a beginner do a PPL program?
Yes, but we recommend 3–6 months of a full body program first to learn the fundamentals. After that, PPL is an excellent next step.
Which is better: PPL or Upper/Lower?
Both work well. PPL is better if you want more volume per muscle group and can train 5–6 days per week. Upper/Lower is better suited for a 4-day training schedule.
Where does deadlift fit in PPL?
Traditionally on Pull day (back training). But you can also do it on Legs day, since it heavily involves hamstrings and glutes. The key is not to schedule it back-to-back with squat day.
How much muscle can you build on PPL?
Beginner: 5–10 kg in the first year. Intermediate: 2–4 kg/year. Advanced: 1–2 kg/year. PPL is one of the most effective programs for hypertrophy due to its high weekly volume.
Do Push, Pull and Legs always have to be done in that order?
No. You can vary the order based on your schedule. Pull-Push-Legs or Legs-Push-Pull both work fine. The key is not training the same muscle group on consecutive days.
Can PPL be done at home?
Yes, but you need equipment: adjustable dumbbells, a pull-up bar, and ideally a barbell with plates. Without equipment, a home workout program is a better choice.
How long does a PPL session take?
45–75 minutes depending on volume and rest periods. Strength days (longer rests) take more time than hypertrophy days.
Summary
The Push Pull Legs program is one of the most effective ways to build muscle and strength. It delivers an excellent balance of volume and recovery.
Key takeaways:
- PPL is based on movement patterns — pushing, pulling, and legs
- Flexible structure — 3–6 days per week based on your schedule
- Optimal frequency — every muscle trained 2x per week on the 6-day program
- A/B variation — different emphases on different days
- Progression is the key — use the double progression method
- Balance — equal push and pull volume, never neglect legs
How to start:
- Under 1 year of training: Start with 3–4 day PPL
- Intermediate: Move to 6-day PPL
- Track every session and log your lifts
References
-
Schoenfeld, B.J., et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689–1697. PubMed
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Schoenfeld, B.J., et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences, 35(11), 1073–1082. PubMed
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Krieger, J.W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. Journal of Strength and Conditioning Research, 24(4), 1150–1159. PubMed
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Rhea, M.R., et al. (2003). A meta-analysis to determine the dose response for strength development. Medicine & Science in Sports & Exercise, 35(3), 456–464. PubMed
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Grgic, J., et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 48(5), 1207–1220. PubMed
Want a personalized PPL program? Join Tsemppi — our AI builds you a custom Push Pull Legs program based on your goals and automatically tracks your progress.
