Push Pull Legs (PPL): The Complete Training Split Guide

What is Push Pull Legs?

Push Pull Legs (PPL) organizes training by movement pattern: pushing movements on one day, pulling movements on another, and leg exercises on a third. This simple yet effective split has become the gold standard for intermediate and advanced lifters focused on hypertrophy.

The beauty of PPL lies in its logical grouping. Push day trains chest, shoulders, and triceps together since they all work during pressing movements. Pull day hits back and biceps, which work together during rowing and pulling. Legs get their own dedicated session for quads, hamstrings, glutes, and calves.

Why PPL Works So Well

PPL's effectiveness comes from several factors that align with muscle growth science:

• Optimal frequency: Running PPL twice per week hits each muscle group every 3-4 days, matching the protein synthesis window for trained individuals.
• Volume distribution: You can accumulate 15-20+ sets per muscle group weekly without excessive session length.
• Recovery efficiency: Muscles rest while others train. Your chest recovers on pull and leg days.
• Logical progression: Compound movements overlap muscle groups naturally, making tracking and progression straightforward.

The Standard 6-Day PPL Schedule

The classic PPL runs six days per week with one rest day:

Push Day Exercise Selection

Push days train the "pressing" muscles. Structure your session from compounds to isolation:

Chest Exercises

• Barbell bench press (flat or incline)
• Dumbbell press variations
• Machine chest press
• Cable or dumbbell flyes
• Dips (chest-focused)

Shoulder Exercises

• Overhead press (barbell or dumbbell)
• Lateral raises
• Front raises (usually optional)
• Machine shoulder press

Triceps Exercises

• Tricep pushdowns
• Overhead tricep extensions
• Close-grip bench press
• Skull crushers

Pull Day Exercise Selection

Pull days target the "rowing" and "pulling" muscles:

Back Exercises

• Deadlifts or rack pulls
• Pull-ups or lat pulldowns
• Barbell or dumbbell rows
• Cable rows
• Pullovers

Biceps Exercises

• Barbell curls
• Dumbbell curls (various grips)
• Preacher curls
• Hammer curls

Rear Delts

• Face pulls
• Reverse pec deck
• Bent-over lateral raises

Leg Day Exercise Selection

Leg days cover the entire lower body:

Quad-Dominant

• Squats (back or front)
• Leg press
• Hack squats
• Leg extensions
• Lunges or split squats

Hip-Hinge / Hamstrings

• Romanian deadlifts
• Leg curls (seated or lying)
• Good mornings

Glutes and Calves

• Hip thrusts
• Cable pull-throughs
• Standing calf raises
• Seated calf raises

Programming Variations: A and B Days

Many lifters use slight variations between their first and second sessions of the week. This provides exercise variety and can emphasize different aspects:

• Push A: Heavy bench press focus, moderate shoulder work
• Push B: Heavy overhead press focus, incline chest emphasis
• Pull A: Horizontal pulling emphasis (rows), deadlifts
• Pull B: Vertical pulling emphasis (pulldowns/pull-ups)
• Legs A: Squat-focused, quad emphasis
• Legs B: Deadlift-focused, hamstring/glute emphasis

Volume Guidelines for PPL

Research suggests 10-20 sets per muscle group per week for hypertrophy. With PPL hitting each muscle twice weekly, aim for:

• Large muscle groups (chest, back, quads): 8-12 sets per session, 16-24 weekly
• Medium groups (shoulders, hamstrings, glutes): 6-10 sets per session
• Small groups (biceps, triceps, calves): 4-8 sets per session

Start at the lower end if you're new to this volume, then gradually increase as you adapt.

PPL for Different Training Frequencies

While 6-day PPL is most common, you can adjust based on your schedule:

3-Day PPL (Beginners)

Train Push, Pull, Legs once each per week. Good for beginners who need more recovery or those with limited gym time. Add volume per session since frequency is lower.

5-Day PPL

Run Push-Pull-Legs-Push-Pull, then start next week with Legs-Push-Pull-Legs-Push. Each muscle group gets trained roughly 1.5 times per week on average.

6-Day PPL (Standard)

The classic twice-per-week frequency. Optimal for intermediate to advanced lifters with good recovery capacity.

Common PPL Mistakes

Avoid these pitfalls when running PPL:

• Too much volume too soon: Starting with 20+ sets per muscle before building work capacity leads to burnout.
• Neglecting compounds: Don't fill sessions with isolation work. Build your program around big lifts.
• Identical A and B days: Some variation prevents overuse injuries and keeps training engaging.
• Skipping deloads: Running PPL 6 days per week requires periodic recovery weeks every 4-8 weeks.
• Poor exercise ordering: Always do compounds first when you're fresh. Save isolation for the end.

Sample PPL Workout

Push A - Chest Focus

• Barbell Bench Press: 4x6-8
• Incline Dumbbell Press: 3x8-10
• Cable Flyes: 3x12-15
• Overhead Press: 3x8-10
• Lateral Raises: 3x12-15
• Tricep Pushdowns: 3x10-12
• Overhead Tricep Extension: 2x12-15

Pull A - Row Focus

• Deadlift: 3x5
• Barbell Row: 4x6-8
• Lat Pulldown: 3x10-12
• Cable Row: 3x10-12
• Face Pulls: 3x15-20
• Barbell Curls: 3x8-10
• Hammer Curls: 2x10-12

Legs A - Squat Focus

• Barbell Squat: 4x6-8
• Leg Press: 3x10-12
• Romanian Deadlift: 3x8-10
• Leg Curl: 3x10-12
• Leg Extension: 2x12-15
• Standing Calf Raise: 4x10-15

When to Choose PPL

PPL is ideal if you:

• Can commit to 5-6 gym days per week
• Want maximum exercise variety
• Are past the beginner stage and need more volume
• Enjoy longer, more focused training sessions
• Prioritize hypertrophy over pure strength

Consider other splits if you can only train 3-4 days (Upper/Lower or Full Body) or need to prioritize specific lifts (powerlifting-focused programs).