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Push Pull Legs (PPL) Routine: The Complete Guide to This Popular Training Split

The push pull legs routine is one of the most popular and effective training splits in strength training, and for good reason. It groups muscles by their function - pushing, pulling, or leg-based movements - so every exercise in a session works together instead of against each other. Whether you can train three days a week or six, PPL adapts to fit your schedule while keeping your programming clean and logical.

If you have been bouncing between random workout plans or stalling on a body-part split, this guide will show you exactly how to set up and run a PPL program that matches your experience level and goals.

What Is a Push Pull Legs Split?

The PPL split divides your training into three workout types:

This grouping works because it follows how your muscles actually function. On push day, your triceps already assist on bench press and overhead press, so you train them while they are already warmed up and engaged. Same idea for biceps on pull day - they help on every rowing and pulling movement.

The result is less wasted effort and better recovery. You will never show up to train chest the day after a shoulder workout already feeling beat up, because those muscles were trained in the same session.

Why PPL Works So Well for Building Muscle

The science supports what experienced lifters already know: training each muscle group at least twice per week produces better hypertrophy than hitting it once. A 2016 meta-analysis by Schoenfeld and colleagues confirmed that higher training frequencies lead to superior muscle growth when volume is equated.

A 6-day PPL split hits each muscle group every 3-4 days, which lines up with the protein synthesis window for trained individuals. You stimulate the muscle, let it recover and grow, then stimulate it again before the growth signal fades.

PPL also makes it easy to accumulate the right training volume. Research suggests 10-20 sets per muscle group per week is the sweet spot for maximizing growth. With two push, two pull, and two leg sessions per week, you can comfortably spread that volume across sessions without any single workout running too long.

PPL Schedule Options: 3 to 6 Days Per Week

One of the biggest advantages of the push pull legs program is its flexibility. You can run it at different frequencies depending on your schedule and recovery capacity.

3-Day PPL (Beginner-Friendly)

Each muscle group gets trained once per week. This is a solid starting point for beginners who need more recovery time and are still building the habit of consistent training. Sessions run 40-55 minutes.

4-Day PPL Rotation

This rotating schedule hits each muscle group roughly 1.3 times per week. It is a step up from 3 days but does not demand 6 days in the gym. The downside: your training days shift each week, which can be hard if you like a fixed schedule.

5-Day PPL

This gives upper body muscles two sessions per week while legs get one. Good for lifters who want more upper body focus, though legs may need higher volume in that single session to compensate.

6-Day PPL (The Gold Standard)

Every muscle group is trained twice per week. This is widely considered the best option for intermediate-to-advanced lifters focused on hypertrophy. You get plenty of volume, optimal frequency, and one full rest day.

The Best Push Pull Legs Exercises

Exercise selection matters. Here are the best movements for each day, organized by priority.

Push Day Exercises

Compound movements (pick 2-3):

Isolation movements (pick 1-2):

Pull Day Exercises

Compound movements (pick 2-3):

Isolation movements (pick 1-2):

Leg Day Exercises

Compound movements (pick 2-3):

Isolation movements (pick 1-2):

Sets, Reps, and Volume Guidelines

Getting the volume right is critical. Here is a practical framework:

Large muscle groups (chest, back, quads): Aim for 12-20 sets per week total. On a 6-day split, that is 6-10 sets per session across 2 sessions.

Smaller muscle groups (biceps, triceps, side delts, calves): Aim for 6-12 direct sets per week. Remember that these muscles also get indirect work from compound lifts.

For rep ranges, use a mix:

This blended approach builds both strength and size. Do not fall into the trap of only training heavy or only training light.

Sample 6-Day Push Pull Legs Workout

Here is a complete program you can start with today.

Push A (Heavy Focus)

Pull A (Heavy Focus)

Legs A (Quad Focus)

Push B (Volume Focus)

Pull B (Volume Focus)

Legs B (Hamstring/Glute Focus)

Each session should take 45-60 minutes. Rest 2-3 minutes between heavy compound sets and 60-90 seconds between isolation work.

PPL for Beginners vs Advanced Lifters

If You Are a Beginner

Start with the 3-day version. Focus on learning compound movements with proper form. Keep most sets 1-2 reps short of failure while you build technique. You do not need much isolation work yet - compound lifts will handle most of the growth stimulus.

Your priority is consistency and progressive overload. Add weight to the bar when you can complete all prescribed reps with good form. A simple tracking app like SILA makes this easy since you can see your previous weights and reps at a glance and know exactly what to beat.

If You Are Intermediate

Move to the 5 or 6-day split. You need more volume and frequency to keep growing, and your body can handle the workload. Start incorporating the A/B variation shown above so you hit muscles from different angles across the week.

If You Are Advanced

The 6-day split is your bread and butter. You might also consider the PPLUL hybrid (Push/Pull/Legs/Upper/Lower), which runs 5 days per week and combines the benefits of both PPL and upper/lower splits. Advanced lifters should also periodize their training, cycling through phases of higher volume and lower volume every 4-6 weeks.

PPL vs Upper/Lower: Which Is Better?

This comes down to how many days you can train.

Choose upper/lower if you can only commit to 4 days per week. An upper/lower split at 4 days hits each muscle group twice weekly, while PPL at 4 days only hits each group about 1.3 times.

Choose PPL if you can train 5-6 days per week. The extra sessions let you dedicate more focused work to each muscle group without sessions running excessively long.

Both splits work. The best one is the one you will actually stick with consistently.

How to Track Progress on a PPL Program

Progressive overload is the engine of muscle growth, and PPL makes tracking it straightforward. Each session targets a clear set of muscles with the same exercises week to week, so you always know what numbers to beat.

Log every set - weight, reps, and how hard it felt. If you hit the top of your rep range on all sets, increase the weight by 2.5-5 lbs next session for upper body lifts and 5-10 lbs for lower body lifts. If you are using SILA to track your workouts, this becomes second nature since the app shows your last session's performance right in the logging screen.

Common PPL Mistakes to Avoid

The Bottom Line

The push pull legs routine is popular because it is simple, logical, and effective at every experience level. It groups muscles that work together, scales from 3 to 6 days per week, and makes progressive overload tracking dead simple.

Pick the frequency that fits your schedule. Start with the exercises and volume guidelines above. Track your workouts, push for progressive overload, and stay consistent. That is the formula. The PPL split just gives you the best framework to execute it.

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