A push/pull/legs (PPL) split groups your training by movement: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps) and legs. It is popular because it is simple, flexible and easy to add volume to. Here is a complete plan you can run today.
Pick your schedule
- 3-day version: Push, Pull, Legs once each, on non-consecutive days (for example Mon / Wed / Fri). Good for beginners and busy weeks.
- 6-day version: Push, Pull, Legs twice each (A and B workouts), with one rest day. Good for experienced lifters who recover well.
Push day
| Exercise | Sets x reps | Rest |
|---|---|---|
| Incline dumbbell press | 4 x 8-12 | 90 sec |
| Flat barbell bench press | 4 x 6-10 | 2 min |
| Seated shoulder press | 3 x 10-12 | 90 sec |
| Cable fly | 3 x 12-15 | 60 sec |
| Lateral raise | 4 x 12-20 | 45 sec |
| Triceps pushdown | 3 x 10-15 | 60 sec |
Pull day
| Exercise | Sets x reps | Rest |
|---|---|---|
| Pull-up or assisted pull-up | 4 x 6-10 | 2 min |
| Barbell row | 4 x 8-10 | 2 min |
| Lat pulldown | 3 x 10-12 | 90 sec |
| Seated cable row | 3 x 10-12 | 90 sec |
| Face pull | 3 x 15-20 | 45 sec |
| Dumbbell curl | 3 x 10-15 | 60 sec |
Legs day
| Exercise | Sets x reps | Rest |
|---|---|---|
| Back squat | 4 x 6-10 | 2 min |
| Romanian deadlift | 4 x 8-10 | 2 min |
| Leg press | 3 x 10-15 | 90 sec |
| Walking lunge | 3 x 12 each leg | 90 sec |
| Leg curl | 3 x 10-15 | 60 sec |
| Calf raise | 4 x 12-20 | 45 sec |
How to progress
Use double progression. Pick a weight where you can finish the low end of the rep range with good form. Each week, try to add a rep on every set. When you hit the top of the range on all sets, add a small amount of weight and start the range again.
- End most sets one to three reps short of failure.
- Log every workout, so you know what to beat next time.
- Every four to eight weeks, take a lighter week to recover.
Running the 6-day version
For the second Push, Pull and Legs of the week, keep the same pattern but swap some exercises (for example, dumbbell bench for barbell bench, chest-supported row for barbell row, hack squat for back squat) and shift rep ranges a little higher. That keeps joints fresh and spreads the work.
Common mistakes
- Going 6 days a week before your recovery can handle it. Start with 3 or 4 days.
- Skipping legs. They are the biggest muscles and respond very well.
- Never changing anything. Progress means more reps, more weight or better control over time.
Not sure which version fits your schedule? Read how many sets you need, or book a strategy call and we will set it up for you.
Frequently asked questions
Is push/pull/legs good for beginners?
Yes, the 3-day version is a good starting point. It is simple and gives each muscle enough rest.
Can I do PPL four times a week?
Yes. Many people run Push, Pull, Legs, then repeat Push, taking a rest day wherever it fits. Alternate which workout repeats.
What is better, PPL or upper/lower?
Neither wins for everyone. Upper/lower suits 4 days a week. PPL suits 3 or 6 days and makes it easy to add volume.
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 2009.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition, 2018.
Personal trainer in Las Vegas, NV, coaching in person and online. Follow @cordellanthony808. This guide is general information, not medical advice.