Today, I want to break down one of the most efficient and effective training splits out there: the Push, Pull, Legs (PPL) split. It’s a simple, yet powerful workout program that has been used by both beginners and advanced lifters to make serious gains. Whether your goal is to get stronger, build muscle, or improve your overall physique, this guide will show you how to make the most out of the Push, Pull, Legs split.
Now, I know the fitness world can be overwhelming, with a ton of different training programs and advice floating around. But sometimes, sticking to the basics is what delivers results. That’s what makes PPL so valuable. It’s not about over-complicating things or reinventing the wheel — it’s about consistency, progressive overload, and giving your body the right amount of stimulus to grow.
Before we dive deep into why this split works and how to set it up, I want to make one thing clear: this isn’t some complicated, flashy routine. It’s not designed to give you quick, short-term results — but if you stick with it, trust me, the gains are going to come. I’m going to break everything down for you so you can run this split, understand why it works, and crush it in the gym.
So, grab a protein shake, sit back, and let’s dive into everything you need to know about the Push, Pull, Legs split!
What is Push Pull Legs
The Push, Pull, Legs split is a training routine where you divide your workouts into three distinct movement patterns:
Push: Exercises that focus on pushing movements, primarily targeting your chest, shoulders, and triceps.
Pull: This is all about pulling exercises, emphasizing your back and biceps.
Legs: As the name suggests, leg day focuses on working your lower body — including your quads, hamstrings, glutes, and calves.
By organizing your workouts like this, you’re ensuring that each muscle group gets enough attention, intensity, and recovery time. It's a proven way to train multiple muscle groups efficiently, without overloading or under-training any part of your body.
Why the Push, Pull, Legs Split Works
1. Balanced Recovery Time
One of the best things about the PPL split is how it helps balance out recovery. You’re hitting different muscle groups on different days, which allows each group to rest while you’re working on another. This gives your muscles time to repair, recover, and ultimately grow.
For example, if you smash your chest and triceps on Push Day, they get a break for a couple of days while you’re hammering your back and biceps on Pull Day or your legs on Leg Day. This kind of structure keeps you from burning out a specific muscle group, which can lead to overtraining and injuries.
2. Effective Volume for Muscle Growth
Volume — the amount of work you do per muscle group per week — is key for muscle growth. PPL allows you to spread out your weekly volume in a way that makes sense. Instead of cramming everything into one session, you’re spreading out the work, allowing for better focus and more efficient growth.
For example, if you're training six days a week on this split, you’re hitting each muscle group twice — this is considered the sweet spot for most lifters looking to maximize gains. And if you’re just starting or can only train three days a week, the split still allows for enough volume and recovery.
3. Built for Progressive Overload
Progressive overload is the foundation of building muscle and strength. It means increasing the demands on your muscles over time — by lifting heavier weights, doing more reps, or improving your technique. The Push, Pull, Legs split makes it easier to track progress because you’re consistently focusing on specific muscle groups and movements. You know exactly when you’re coming back to hit that chest or those legs again, so it’s easy to challenge yourself with a little more weight or an extra rep each time.
4. Customizable to Your Goals
Whether your goal is to build muscle, gain strength, or increase endurance, the PPL split can be adapted to your needs. You want to bulk up? Focus on lifting in the hypertrophy rep range (8-12 reps) and increase the overall volume of your sessions. Looking to get stronger? Lower the reps and increase the weights, working in that 4-6 rep range. It’s all about tailoring the program to fit what you want out of it.
Structuring Your Push, Pull, Legs Split
Here’s where this program becomes flexible. Depending on how many days a week you can commit to the gym, you can run the PPL split in a few different ways. The two most common setups are:
Three Days Per Week:
Push Day
Pull Day
Leg Day
This is perfect for beginners or anyone who can only make it to the gym three times a week. You’ll still see solid results because you’re giving each muscle group enough intensity and recovery time between sessions.
Six Days Per Week:
Push Day 1
Pull Day 1
Leg Day 1
Push Day 2
Pull Day 2
Leg Day 2
This is where the program really shines for more advanced lifters. Hitting each muscle group twice a week is ideal for progressive overload and maximizing muscle growth.
When doing this routine, your week will look like this.
Monday | Push |
Tuesday | Pull |
Wednesday | Legs |
Thursday | Rest |
Friday | Push |
Saturday | Pull |
Sunday | Legs |
Rest and Recovery
Building muscle doesn’t happen when you’re in the gym — it happens when you’re resting and recovering. That’s why it’s critical to balance your training days with proper recovery strategies.
Sleep: Aim for 7-9 hours of quality sleep every night. This is when your body repairs muscle tissue and releases growth hormones. If you’re not getting enough sleep, you’re missing out on gains.
Nutrition: Fueling your body is just as important as lifting. Make sure you’re eating enough protein (aim for 0.8-1 gram per pound of body weight) and getting a good balance of carbs and fats to support your training. Without proper nutrition, you’re not going to recover or grow as efficiently.
Hydration: This one’s simple but so often overlooked. Stay hydrated. Muscles are made up of around 75% water, and dehydration can affect everything from strength to recovery. Keep that water bottle close.
Common Mistakes to Avoid with the Push, Pull, Legs Split
No training program is perfect if it’s not done right. There are a few mistakes I see people make with the PPL split that can hold back their progress. Avoid these, and you’ll see much better results.
1. Going Too Heavy, Too Soon
One of the biggest mistakes people make is trying to lift too much weight too quickly. Progressive overload is key, but it’s called "progressive" for a reason. You don’t need to max out every session or chase numbers at the expense of form. Focus on perfecting your technique and gradually increasing your weights. Long-term success comes from steady progress, not rushing to lift the heaviest weight in the gym.
2. Ignoring Recovery
Remember, your body needs time to heal and recover. If you’re not getting enough rest, sleeping poorly, or eating junk food, you’re sabotaging your own progress. Recovery is part of the training process, so prioritize it just as much as your time in the gym.
3. Overcomplicating the Split
The PPL split is simple, and that’s what makes it effective. Don’t feel like you need to overcomplicate things by adding in unnecessary exercises or making it more complex. Stick to the basics, master the fundamentals, and you’ll see results. Trust the process.
4. Skipping Leg Day
Don’t be that guy. You know what I’m talking about. Leg day is just as important as Push or Pull Day, and skipping it isn’t doing you any favors. A strong lower body translates into overall strength and athleticism. Plus, you want that balanced physique, right?
Final Thoughts
The Push, Pull, Legs split is a solid, reliable way to train whether you’re a beginner or a more experienced lifter. It offers flexibility, effective volume, and is based on principles that have been proven to work over time. When you commit to this program, stay consistent, and push yourself with each session, you’re going to see results.
Remember: fitness is a marathon, not a sprint. It’s all about building sustainable habits, progressively challenging yourself, and giving your body the time it needs to recover and grow. Stick with the PPL split, focus on the fundamentals, and I promise you’ll build the physique you’re after.
If you're ready to dive in, I’ve linked some of my favorite workouts for each day below. Follow them, stay consistent, and let’s get after it.
What workouts can you do for your PPL split?
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