Push Pull Legs Workout Plan: Why It’s One of the Best Training Splits
Discover why the push pull legs (PPL) workout split is one of the most effective training programs. Includes a 6-day routine for building muscle and strength.
Why Push Pull Legs Works So Well
The Push–Pull–Legs split is one of the most tried-and-true training methods in fitness. It organizes your workouts into three simple categories:
•Push: Chest, shoulders, and triceps (pressing movements)
•Pull: Back and biceps (pulling movements)
•Legs: Quads, hamstrings, glutes, and calves
This structure makes it easy to train all major muscle groups 2x per week, which research shows is an effective frequency for muscle growth .
Key Benefits of Push Pull Legs:
•Balanced Training: Every muscle group gets direct attention twice weekly.
•Efficient Recovery: Muscle groups rest while others are trained (ex: after push day, pressing muscles recover during pull/leg days).
•Flexible Scheduling: Works for both 3-day-per-week lifters (PPL once through) or 6-day-per-week lifters (PPL twice through).
•Strength & Hypertrophy Friendly: Can be tailored to heavy, strength-based lifting or higher-volume bodybuilding style.
The 6-Day Push Pull Legs Workout Plan
Each workout should last 60–75 minutes. Adjust weights so the last 1–2 reps are challenging but maintain form.
Day 1 – Push (Chest, Shoulders, Triceps)
•Bench Press – 4 sets of 6–8 reps
•Incline Dumbbell Press – 3 sets of 8–10 reps
•Overhead Barbell Press – 3 sets of 6–8 reps
•Dumbbell Lateral Raises – 3 sets of 12–15 reps
•Tricep Dips (weighted if possible) – 3 sets of 8–12 reps
•Cable Tricep Pushdowns – 3 sets of 12–15 reps
Day 2 – Pull (Back, Biceps)
•Deadlifts – 3 sets of 4–6 reps
•Pull-Ups or Lat Pulldown – 4 sets of 8–10 reps
•Barbell Row – 3 sets of 8–10 reps
•Seated Cable Row – 3 sets of 10–12 reps
•Face Pulls – 3 sets of 12–15 reps
•Dumbbell Bicep Curls – 3 sets of 10–12 reps
Day 3 – Legs
•Squats – 4 sets of 6–8 reps
•Romanian Deadlifts – 3 sets of 8–10 reps
•Walking Lunges – 3 sets of 12 steps per leg
•Leg Press – 3 sets of 12–15 reps
•Standing Calf Raises – 4 sets of 15–20 reps
•Seated Calf Raises – 3 sets of 15–20 reps
Day 4 – Push (Hypertrophy Focus)
•Incline Barbell Bench Press – 4 sets of 8–10 reps
•Dumbbell Shoulder Press – 3 sets of 10–12 reps
•Machine Chest Press – 3 sets of 12–15 reps
•Arnold Press – 3 sets of 10–12 reps
•Skull Crushers – 3 sets of 10–12 reps
•Rope Overhead Tricep Extensions – 3 sets of 12–15 reps
Day 5 – Pull (Hypertrophy Focus)
•Barbell Row – 4 sets of 8–10 reps
•Chin-Ups – 4 sets of 8–12 reps
•Dumbbell Row – 3 sets of 10–12 reps per arm
•Machine Reverse Fly – 3 sets of 12–15 reps
•Preacher Curl – 3 sets of 10–12 reps
•Hammer Curl – 3 sets of 12 reps
Day 6 – Legs (Hypertrophy Focus)
•Front Squats – 4 sets of 8–10 reps
•Romanian Deadlift – 3 sets of 8–10 reps
•Bulgarian Split Squats – 3 sets of 10 reps per leg
•Hip Thrusts – 3 sets of 10–12 reps
•Leg Curl Machine – 3 sets of 12–15 reps
•Donkey Calf Raises – 4 sets of 15–20 reps
Day 7 – Rest or Active Recovery
Take the day off, or do light cardio, yoga, or mobility work.
Should You Train PPL 3 or 6 Days a Week?
•3 Days/Week: Great for beginners or busy lifters. You’ll hit each muscle once a week.
•6 Days/Week: Ideal for intermediate/advanced lifters aiming for maximum muscle growth. You’ll hit each muscle twice a week.
Final Thoughts
The Push Pull Legs split is efficient, flexible, and proven. It allows you to build muscle, increase strength, and balance recovery without overcomplicating your training.
Whether you’re training three days or six, this plan keeps your workouts structured, effective, and easy to stick to—making it one of the most popular training styles worldwide.
