Push Pull Legs Workout: The Complete Guide (2024)

The Push Pull Legs (PPL) workout split isn't just another training program—it's the gold standard that has built more impressive physiques than any other routine in modern bodybuilding.

From elite bodybuilders to weekend warriors, millions of lifters swear by PPL because it perfectly balances muscle development, recovery, and training frequency. Whether you're a beginner looking for your first structured program or an advanced lifter seeking optimal muscle growth, PPL delivers results.

But here's the catch: Most people do PPL completely wrong.

They throw together random exercises, ignore progression principles, and wonder why their results are mediocre. This guide will show you exactly how to design, execute, and progress a PPL routine that builds serious muscle and strength.

What is Push Pull Legs (PPL)?

Push Pull Legs is a training split that divides your workouts based on movement patterns:

Push Day: Chest, Shoulders, Triceps

Movement pattern: Pushing weight away from your body Primary muscles: Pectorals, anterior deltoids, triceps Secondary muscles: Core, stabilizers

Pull Day: Back, Biceps

Movement pattern: Pulling weight toward your body
Primary muscles: Latissimus dorsi, rhomboids, rear deltoids, biceps Secondary muscles: Core, forearms

Legs Day: Quads, Hamstrings, Glutes, Calves

Movement pattern: Lower body compound and isolation movements Primary muscles: Quadriceps, hamstrings, glutes, calves Secondary muscles: Core, hip stabilizers

Why PPL Works So Well

1. Optimal Training Frequency

Each muscle group gets hit 2x per week when running PPL twice (6 days total), which research shows is optimal for muscle growth.

Traditional "bro split" (once per week): Suboptimal stimulus frequency PPL (twice per week): Sweet spot for muscle protein synthesis Daily training (7+ times per week): Risk of overtraining

2. Logical Exercise Pairing

Muscles that work together are trained together, allowing for:

Synergistic muscle development
Efficient energy use
Reduced overlap and conflict
Better recovery patterns

3. Scalable Volume

PPL adapts to your experience level:

Beginners: 3 days per week (P-P-L)
Intermediate: 6 days per week (P-P-L-P-P-L)
Advanced: 6 days + specialization work

4. Movement Pattern Mastery

By focusing on push/pull patterns, you develop:

Better movement quality
Balanced muscle development
Reduced injury risk
Functional strength carry-over

PPL vs. Other Popular Splits

PPL vs. Upper/Lower Split

PPL advantages:

More specific muscle targeting
Better for advanced lifters
More training days available

Upper/Lower advantages:

Simpler for beginners
Fewer gym days required
More recovery time

PPL vs. Full Body

PPL advantages:

Higher volume per muscle group
More exercise variety
Better for intermediate+ lifters

Full body advantages:

Higher training frequency per muscle
Better for beginners
More time efficient

PPL vs. Body Part Split (Bro Split)

PPL advantages:

2x weekly muscle stimulation
Better recovery between sessions
More balanced development

Body part split advantages:

Extreme focus on weak points
Simpler exercise selection
Good for advanced specialization

The Science Behind PPL Effectiveness

Muscle Protein Synthesis Windows

Research shows muscle protein synthesis (muscle building) peaks 24-48 hours after training and returns to baseline by 72 hours.

PPL timing advantage:

Train chest Monday (Push)
By Thursday (next Push), chest is fully recovered
Optimal 72-hour recovery window
Maximizes growth stimulus frequency

Fatigue Management

Push day fatigue pattern:

Shoulders worked hard on chest exercises
Triceps pre-exhausted from compound pushes
Targeted isolation work finishes them off

Pull day recovery:

Push muscles completely rested
Pull muscles fresh and ready
No interference between muscle groups

Volume Landmarks for Growth

Recent research suggests optimal weekly volume:

Chest: 12-20 sets per week
Back: 14-22 sets per week
Shoulders: 12-20 sets per week
Arms: 8-16 sets per week
Legs: 14-22 sets per week

PPL allows easy volume distribution:

2 Push days = 2 chest sessions
2 Pull days = 2 back sessions
2 Leg days = 2 lower body sessions

Beginner PPL Routine (3 Days/Week)

Training Schedule

Week 1: Push, Pull, Legs
Week 2: Push, Pull, Legs
Rest days: As needed between sessions

Push Day Workout

1. Barbell or Dumbbell Bench Press

Sets: 3
Reps: 8-10
Rest: 2-3 minutes
Focus: Primary chest builder, learn proper pressing pattern

2. Incline Dumbbell Press

Sets: 3
Reps: 10-12
Rest: 2-3 minutes
Focus: Upper chest development, shoulder-friendly angle

3. Overhead Press (Standing)

Sets: 3
Reps: 8-10
Rest: 2-3 minutes
Focus: Build shoulder strength and stability

4. Dips (Assisted if Needed)

Sets: 3
Reps: 8-12
Rest: 2 minutes
Focus: Compound tricep and lower chest builder

5. Tricep Extensions (Cable or Dumbbell)

Sets: 3
Reps: 12-15
Rest: 90 seconds
Focus: Isolated tricep development

Pull Day Workout

1. Pull-ups or Lat Pulldowns

Sets: 3
Reps: 6-10 (pull-ups) or 8-12 (pulldowns)
Rest: 2-3 minutes
Focus: Build back width and pulling strength

2. Bent-over Barbell or Dumbbell Rows

Sets: 3
Reps: 8-10
Rest: 2-3 minutes
Focus: Back thickness, posterior deltoids

3. Seated Cable Rows

Sets: 3
Reps: 10-12
Rest: 2 minutes
Focus: Mid-traps, rhomboids, rear delts

4. Face Pulls

Sets: 3
Reps: 15-20
Rest: 90 seconds
Focus: Rear deltoid health, posture improvement

5. Barbell or Dumbbell Curls

Sets: 3
Reps: 10-12
Rest: 90 seconds
Focus: Bicep development

Legs Day Workout

1. Barbell or Goblet Squats

Sets: 3
Reps: 8-12
Rest: 3 minutes
Focus: Quad development, functional strength

2. Romanian Deadlifts

Sets: 3
Reps: 10-12
Rest: 2-3 minutes
Focus: Hamstring and glute development

3. Walking Lunges

Sets: 3
Reps: 10 each leg
Rest: 2 minutes
Focus: Unilateral strength, balance

4. Leg Press (if available)

Sets: 3
Reps: 12-15
Rest: 2 minutes
Focus: Quad hypertrophy, safety

5. Calf Raises

Sets: 4
Reps: 15-20
Rest: 90 seconds
Focus: Calf development

Beginner Progression Rules:

Increase weight when you can complete all sets at top of rep range
Add 2.5-5 lbs for upper body, 5-10 lbs for lower body
Focus on form over weight progression
Take rest days as needed

Intermediate PPL Routine (6 Days/Week)

Training Schedule

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Saturday: Legs
Sunday: Rest

Push Day A Workout

1. Barbell Bench Press

Sets: 4
Reps: 6-8
Rest: 3 minutes

2. Incline Dumbbell Press

Sets: 3
Reps: 8-10
Rest: 2-3 minutes

3. Overhead Press

Sets: 4
Reps: 6-8
Rest: 2-3 minutes

4. Dips

Sets: 3
Reps: 10-15
Rest: 2 minutes

5. Lateral Raises

Sets: 4
Reps: 12-15
Rest: 90 seconds

6. Close-Grip Bench Press

Sets: 3
Reps: 8-10
Rest: 2 minutes

7. Tricep Cable Extensions

Sets: 3
Reps: 12-15
Rest: 90 seconds

Pull Day A Workout

1. Deadlifts

Sets: 4
Reps: 5-6
Rest: 3 minutes

2. Pull-ups/Chin-ups

Sets: 4
Reps: 6-10
Rest: 2-3 minutes

3. Bent-over Barbell Rows

Sets: 4
Reps: 8-10
Rest: 2-3 minutes

4. Cable Rows

Sets: 3
Reps: 10-12
Rest: 2 minutes

5. Face Pulls

Sets: 4
Reps: 15-20
Rest: 90 seconds

6. Barbell Curls

Sets: 3
Reps: 8-10
Rest: 2 minutes

7. Hammer Curls

Sets: 3
Reps: 10-12
Rest: 90 seconds

Legs Day A Workout

1. Barbell Back Squats

Sets: 4
Reps: 6-8
Rest: 3 minutes

2. Romanian Deadlifts

Sets: 4
Reps: 8-10
Rest: 2-3 minutes

3. Leg Press

Sets: 3
Reps: 12-15
Rest: 2 minutes

4. Walking Lunges

Sets: 3
Reps: 12 each leg
Rest: 2 minutes

5. Leg Curls

Sets: 4
Reps: 12-15
Rest: 90 seconds

6. Calf Raises

Sets: 4
Reps: 15-20
Rest: 90 seconds

7. Planks

Sets: 3
Time: 45-60 seconds
Rest: 90 seconds

Push Day B Workout (Different Exercises)

1. Incline Barbell Press

Sets: 4
Reps: 6-8
Rest: 3 minutes

2. Dumbbell Bench Press

Sets: 3
Reps: 8-10
Rest: 2-3 minutes

3. Dumbbell Shoulder Press

Sets: 4
Reps: 8-10
Rest: 2-3 minutes

4. Cable Flyes

Sets: 3
Reps: 12-15
Rest: 2 minutes

5. Arnold Press

Sets: 3
Reps: 10-12
Rest: 90 seconds

6. Diamond Push-ups

Sets: 3
Reps: 8-12
Rest: 2 minutes

7. Overhead Tricep Extension

Sets: 3
Reps: 10-12
Rest: 90 seconds

Pull Day B Workout

1. T-Bar or Chest-Supported Rows

Sets: 4
Reps: 8-10
Rest: 2-3 minutes

2. Lat Pulldowns (Wide Grip)

Sets: 4
Reps: 10-12
Rest: 2-3 minutes

3. Single-Arm Dumbbell Rows

Sets: 3
Reps: 10-12 each arm
Rest: 2 minutes

4. Cable Reverse Flyes

Sets: 4
Reps: 15-20
Rest: 90 seconds

5. Shrugs

Sets: 3
Reps: 12-15
Rest: 2 minutes

6. Preacher Curls

Sets: 3
Reps: 10-12
Rest: 2 minutes

7. Cable Hammer Curls

Sets: 3
Reps: 12-15
Rest: 90 seconds

Legs Day B Workout

1. Front Squats

Sets: 4
Reps: 8-10
Rest: 3 minutes

2. Stiff-Leg Deadlifts

Sets: 4
Reps: 10-12
Rest: 2-3 minutes

3. Bulgarian Split Squats

Sets: 3
Reps: 10-12 each leg
Rest: 2 minutes

4. Leg Extensions

Sets: 3
Reps: 12-15
Rest: 90 seconds

5. Hip Thrusts

Sets: 4
Reps: 12-15
Rest: 2 minutes

6. Seated Calf Raises

Sets: 4
Reps: 15-20
Rest: 90 seconds

7. Russian Twists

Sets: 3
Reps: 20 each side
Rest: 90 seconds

Advanced PPL Modifications

Intensity Techniques for Plateaus

Drop Sets:

Push final set to failure
Immediately reduce weight by 20-30%
Continue for additional reps
Great for hypertrophy focus

Rest-Pause Sets:

Push set to failure
Rest 10-15 seconds
Perform additional reps
Repeat 2-3 times

Cluster Sets:

Break normal set into mini-sets
Example: Instead of 1x10, do 3x3 with 15 seconds between
Allows heavier weight usage

Specialization Phases

Arm Specialization (4 weeks):

Add extra arm work to Push/Pull days
Reduce chest/back volume slightly
Focus on different curl/extension variations

Shoulder Specialization:

Start Push days with shoulder-specific warm-up
Add extra lateral raise variations
Include more overhead pressing angles

Periodization within PPL

Strength Block (4 weeks):

Lower rep ranges (3-6)
Longer rest periods (3-5 minutes)
Focus on compound movements
Track 1RM improvements

Hypertrophy Block (6 weeks):

Moderate rep ranges (8-15)
Moderate rest (90 seconds - 2 minutes)
Include isolation exercises
Focus on volume accumulation

Power Block (3 weeks):

Explosive movements
Lower volume, higher intensity
Plyometric additions
Speed-focused training

Common PPL Mistakes and Solutions

Mistake 1: Imbalanced Push/Pull Volume

Problem: Too much push work, not enough pull work Consequence: Rounded shoulders, postural issues Solution: For every push exercise, include 1.2-1.5 pull exercises

Mistake 2: Neglecting Legs

Problem: "Wheels before meals" mentality Consequence: Imbalanced physique, reduced anabolic stimulus Solution: Make legs non-negotiable, track leg volume like upper body

Mistake 3: Poor Exercise Selection

Problem: Too many isolation exercises, not enough compounds Consequence: Inefficient training, slower strength gains Solution: 70% compound movements, 30% isolation work

Mistake 4: Ignoring Progressive Overload

Problem: Same weights week after week Consequence: Stagnation, wasted time Solution: Track every workout, plan progression systematically

Mistake 5: Inadequate Recovery

Problem: Training 6 days without proper sleep/nutrition Consequence: Overtraining, injuries, poor results Solution: Prioritize 7-9 hours sleep, adequate protein, stress management

PPL Exercise Substitutions

Limited Equipment Alternatives

No Barbell Options:

Bench Press → Dumbbell Press or Push-ups
Barbell Rows → Dumbbell Rows or Resistance Band Rows
Squats → Goblet Squats or Bodyweight Squats
Deadlifts → Single-leg RDLs or Good Mornings

Home Gym PPL: Push: Push-ups (variations), Pike push-ups, Dips (chair) Pull: Pull-ups, Rows (resistance bands), Face pulls (bands) Legs: Squats, Lunges, Single-leg deadlifts, Calf raises

Injury-Friendly Modifications

Shoulder Issues:

Replace overhead pressing with incline pressing
Focus on external rotation exercises
Use dumbbells instead of barbells for more freedom

Lower Back Issues:

Replace conventional deadlifts with trap bar or RDLs
Use front squats instead of back squats
Include more core stability work

Knee Problems:

Emphasize hip-hinge movements (RDLs, hip thrusts)
Use partial range of motion for squats
Include more glute activation work

Tracking Progress on PPL

Essential Metrics to Track

Strength Indicators:

Weight used for compound movements
Rep PRs on main lifts
Volume progression (sets × reps × weight)

Size Indicators:

Progress photos (monthly)
Body weight changes
Measurements (arms, chest, waist, thighs)

Performance Indicators:

Workout duration
Fatigue levels (RPE)
Recovery between sessions

PPL-Specific Tracking Tips

Compare Push/Pull Balance:

Bench press max vs. Row max (should be roughly equal)
Push volume vs. Pull volume (pull should be slightly higher)

Monitor Weak Points:

Which exercises stall first?
Which muscle groups lag in development?
Where do imbalances appear?

Track Training Frequency:

Are you hitting each muscle 2x per week?
How many total weekly sets per muscle group?
Recovery time between same-muscle sessions?

Nutrition for PPL Success

Caloric Requirements

6-day PPL is demanding:

Higher training volume = higher caloric needs
Factor in additional recovery demands
Consider total daily energy expenditure (TDEE)

Muscle Building Phase:

Surplus of 300-500 calories above maintenance
Prioritize post-workout nutrition
Consistent meal timing

Fat Loss Phase:

Deficit of 300-500 calories below maintenance
Maintain protein intake (1g per lb bodyweight)
Time carbs around workouts

PPL-Specific Timing

Push Day Nutrition:

Higher carb intake for energy-demanding session
Post-workout protein within 2 hours
Anti-inflammatory foods for recovery

Pull Day Nutrition:

Adequate protein for muscle repair
Focus on micronutrients for tendon health
Hydration for grip strength

Leg Day Nutrition:

Highest carb intake of the week
Extra calories due to muscle mass involved
Emphasis on post-workout recovery

PPL for Different Goals

PPL for Strength

Modifications:

Lower rep ranges (3-6) on compounds
Longer rest periods (3-5 minutes)
Fewer isolation exercises
Powerlifting-focused progression

Sample Strength-Focused Push Day:

Bench Press: 5×3-5
Overhead Press: 4×5-6
Close-Grip Bench: 3×6-8
Dips: 3×8-10
Tricep Extensions: 3×10-12

PPL for Hypertrophy

Modifications:

Moderate rep ranges (8-15)
Shorter rest periods (90 seconds - 2 minutes)
More isolation work
Volume-focused progression

PPL for Athletic Performance

Modifications:

Explosive movement variations
Unilateral exercises for balance
Functional movement patterns
Power-focused progressions

Sample Athletic Push Day:

Explosive Push-ups: 5×3
Dumbbell Bench Press: 4×6-8
Single-Arm Overhead Press: 3×8 each
Medicine Ball Slams: 3×10
Band Pull-Aparts: 3×15

Sample 12-Week PPL Progression

Weeks 1-4: Foundation Phase

Goal: Learn movements, establish baseline Progression: Linear weight increases Volume: Moderate (12-16 sets per muscle group/week) Intensity: RPE 6-8

Weeks 5-8: Volume Phase

Goal: Maximize muscle building stimulus Progression: Volume increases through added sets Volume: High (16-22 sets per muscle group/week)
Intensity: RPE 7-9

Weeks 9-12: Intensity Phase

Goal: Strength and neural adaptations Progression: Heavier loads, lower reps Volume: Moderate (14-18 sets per muscle group/week) Intensity: RPE 8-10

Week-by-Week Progression Example (Bench Press)

Week 1: 135×10, 135×9, 135×8
Week 2: 135×10, 135×10, 135×9
Week 3: 140×10, 140×9, 140×8
Week 4: 140×10, 140×10, 140×9
Week 5: 145×10, 145×9, 145×8 + add 4th set
Week 6: 145×10, 145×10, 145×9, 145×8
Week 7: 150×10, 150×9, 150×8, 150×7
Week 8: 150×10, 150×10, 150×9, 150×8
Week 9: 155×6, 155×5, 155×4 (strength focus)
Week 10: 155×6, 155×6, 155×5
Week 11: 160×5, 160×4, 160×3
Week 12: Test new 1RM

PPL Success Stories and Transformations

The College Student (6 months)

Starting point: 140 lbs, no training experience PPL approach: 3-day beginner routine Results: 25 lbs gained, doubled all major lifts Key factors: Consistency, proper nutrition, progressive overload

The Busy Professional (1 year)

Starting point: 30 years old, former athlete, 6 months off training PPL approach: 6-day intermediate routine Results: Lost 15 lbs fat, gained 10 lbs muscle, improved all lifts Key factors: Efficient training, tracking progress, social accountability

The Comeback Story (18 months)

Starting point: 45 years old, injured back, limited mobility PPL approach: Modified 4-day routine with accommodations Results: Pain-free training, 40% strength increase, renewed confidence Key factors: Smart progressions, injury modifications, patience

Technology and PPL: Using Apps for Success

Why PPL Benefits from App Tracking

Complex routine management:

6 different workout templates
Multiple exercise progressions to track
Volume balance between push/pull
Recovery monitoring between sessions

Social accountability:

Share your PPL journey with friends
Get motivated by others crushing similar routines
Compare progress on specific lifts
Learn from experienced PPL users

PPL-Specific App Features to Look For

Template management:

Pre-built PPL routines
Easy exercise substitutions
Automatic rest timers for different exercises
Progress photos integrated with workouts

Analysis tools:

Push vs. pull volume balance
Weekly muscle group distribution
Strength curve analysis
Recovery time recommendations

The Overload Fitness PPL Advantage

Perfect for PPL users:

Built-in PPL templates designed by experienced lifters
Copy successful routines from others getting results
Smart progression suggestions based on your performance
Social features to stay accountable with your training partners

Community learning:

See how others modify PPL for their goals
Get advice on exercise substitutions
Share your transformation progress
Learn from mistakes others have made

Your PPL Action Plan

Week 1: Choose Your Version

Beginner: Start with 3-day PPL Intermediate: Jump into 6-day PPL Advanced: Add specialization to 6-day PPL

Week 2-4: Master the Movements

Focus on form over weight
Establish baseline strength levels
Learn proper rest periods and intensity
Build the habit of consistent tracking

Month 2-3: Dial in Your System

Fine-tune exercise selection
Optimize progression schemes
Address any imbalances
Add social accountability

Month 4+: Advanced Strategies

Implement periodization
Add intensity techniques
Consider specialization phases
Help others starting PPL

Common PPL Questions Answered

"How Long Should Each Workout Take?"

Beginner PPL: 45-60 minutes Intermediate PPL: 60-75 minutes Advanced PPL: 75-90 minutes

Time-saving tips:

Superset opposing muscles (curls with triceps)
Pre-plan your workout sequence
Use consistent rest periods
Minimize phone distractions

"Can I Do Cardio with PPL?"

Best practices:

Low-intensity cardio on rest days
HIIT cardio post-workout (if energy allows)
Avoid cardio immediately before leg day
Monitor recovery if adding significant cardio

"How Do I Know if PPL Is Working?"

Positive indicators:

Strength increases on major lifts
Visual muscle development
Improved recovery between sessions
Sustainable long-term adherence

Red flags:

Consistent strength decreases
Chronic fatigue or poor sleep
Recurring injuries
Loss of motivation

"Should I Switch Exercises Often?"

General rule: Stick with exercises for 4-6 weeks minimum Reasons to switch:

Plateau lasting 2+ weeks
Injury or pain development
Equipment availability changes
Boredom affecting consistency

The Future of Your PPL Journey

Months 1-6: Foundation Building

Expectations:

Learn all major movement patterns
Build significant strength base
Develop workout consistency habit
See noticeable physique changes

Months 6-18: Serious Development

Expectations:

Advanced technique mastery
Impressive strength levels
Significant muscle development
Help others learn PPL

18+ Months: Advanced Optimization

Expectations:

Periodization mastery
Competition consideration
Coaching others
Continuous refinement

The Bottom Line on PPL

Push Pull Legs isn't just a workout routine—it's a systematic approach to building the physique you want.

The reason PPL has stood the test of time is simple: it works. When executed properly with progressive overload, adequate recovery, and consistent tracking, PPL builds muscle and strength faster than almost any other approach.

But success requires more than just knowing the exercises.

You need a system to track your progress, ensure balanced development, and stay accountable to your goals. You need a community of people who understand the journey and can provide support when motivation dips.

Most importantly, you need to start and stay consistent.

Transform Your Physique with PPL

Ready to build the physique you've always wanted with the most proven muscle-building routine ever created?

The Overload Fitness app makes PPL success inevitable:

Perfect PPL templates designed by experienced lifters
Smart progression tracking ensures you never plateau
Social accountability keeps you consistent when motivation fades
Community learning from others crushing their PPL goals
Exercise substitutions for any equipment limitations

Stop wondering what the best routine is. Start following the program that's built more impressive physiques than any other.

Download Overload Fitness today and join thousands of lifters transforming their bodies with Push Pull Legs. Your future self will thank you.