Push Pull Legs Routine: The Ultimate Guide to Building Muscle
Ask any experienced lifter what the most effective workout split is, and chances are you’ll hear about the Push Pull Legs routine.
It’s stood the test of time for bodybuilders, strength athletes, and even beginners because it’s simple, efficient, and brutally effective.
The idea is straightforward:
- Push day: Train pushing muscles (chest, shoulders, triceps).
- Pull day: Train pulling muscles (back, biceps, rear delts).
- Leg day: Train the lower body (quads, hamstrings, glutes, calves).
This creates a balanced program that hits every muscle group with enough volume and frequency to maximize growth. Whether your goal is size, strength, or just looking jacked, the PPL split can deliver.
In this guide, we’ll break down everything you need to know:
- Why PPL is so effective
- Who should use it (and when)
- Different ways to structure PPL
- Sample beginner, intermediate, and advanced PPL routines
- Recovery, progression, and mistakes to avoid
By the end, you’ll have a complete roadmap to running a PPL program tailored to your goals.
Why Push Pull Legs Works So Well
The popularity of PPL isn’t hype — it’s backed by solid training principles.
Balanced Muscle Group Targeting
PPL ensures every major muscle group is trained directly, with minimal overlap. Push day hits your pressing muscles, pull day hits your pulling muscles, and leg day takes care of your lower body. Nothing gets neglected.
High Frequency Training
You can run PPL either 3x per week (once per cycle) or 6x per week (twice per cycle). This means each muscle gets trained 2x per week, which research shows is optimal for hypertrophy.
Flexible Structure
Whether you’re a beginner lifting 3x per week or an advanced bodybuilder training 6 days a week, PPL adapts to your lifestyle and recovery capacity.
Compound Movement Focus
The routine naturally prioritizes big lifts — bench, overhead press, rows, deadlifts, and squats. These are the foundation for strength and muscle mass.
👉 In short: PPL is efficient, flexible, and proven.
Who Should Use a Push Pull Legs Routine?
- Beginners: Can benefit from a 3x per week PPL cycle, ensuring recovery while learning form.
- Intermediates: Perfect split for lifters who want to increase training frequency and volume.
- Advanced lifters: With high recovery capacity, PPL 6x per week allows for maximum training stimulus.
If you want a simple structure that grows with you, PPL is a top choice.
Structuring a Push Pull Legs Program
Option A: 3-Day PPL (Beginner-Friendly)
- Monday: Push
- Wednesday: Pull
- Friday: Legs
- Tue/Thu/Sat/Sun: Rest
👉 Best for beginners who need recovery days between sessions.
Option B: 6-Day PPL (Intermediate/Advanced)
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
👉 Hits every muscle group twice per week. Best for intermediate to advanced lifters.
Option C: Hybrid 5-Day PPL
For lifters with busy schedules, a rotating 5-day PPL can work. For example:
- Mon: Push
- Tue: Pull
- Wed: Legs
- Fri: Push
- Sat: Pull
- Next Mon: Legs
👉 Every week shifts slightly but balances out over time.
Exercise Selection for Each Day
Push Day (Chest, Shoulders, Triceps)
- Bench Press (flat or incline) – 4×6–8
- Overhead Press – 3×6–8
- Dumbbell Incline Press – 3×8–10
- Lateral Raises – 4×12–15
- Tricep Dips or Skull Crushers – 3×8–12
- Tricep Pushdowns – 3×12–15
Pull Day (Back, Biceps, Rear Delts)
- Deadlifts or Rack Pulls – 3–4×5
- Pull-Ups or Lat Pulldowns – 4×8–10
- Barbell or Dumbbell Rows – 3×8–10
- Face Pulls – 4×12–15
- Barbell or Dumbbell Curls – 3×10–12
- Hammer Curls – 3×12–15
Leg Day (Quads, Hamstrings, Glutes, Calves)
- Squats (back or front) – 4×6–8
- Romanian Deadlifts – 3×8–10
- Leg Press – 3×10–12
- Lunges or Bulgarian Split Squats – 3×10–12 per leg
- Leg Curls – 3×12–15
- Calf Raises – 4×12–20
👉 Swap exercises depending on equipment, experience, and weak points. Stick to compounds first, then accessory work.
Progressive Overload in PPL
The heart of the PPL routine is progressive overload — gradually increasing the stress placed on muscles. Ways to overload:
- Add weight to the bar (most obvious).
- Add more reps with the same weight.
- Increase sets.
- Shorten rest time (progressively, not aggressively).
👉 Beginners can progress every workout. Intermediates should aim for weekly progress.
Recovery in a PPL Routine
Recovery is critical, especially if you’re running the 6-day version.
- Sleep 7–9 hours per night.
- Eat a calorie surplus with 1.6–2.2g protein per kg of bodyweight.
- Manage fatigue — don’t train to failure on every set. Save failure for accessories.
Common Mistakes in Push Pull Legs
- Too much volume too soon: Beginners don’t need 25 sets per workout. Start with 12–15 quality sets.
- Neglecting legs: Don’t half-ass leg day. Squats and RDLs are non-negotiable.
- Ignoring recovery: 6-day PPL is not for everyone. If you can’t recover, stick to 3–4 days.
- Skipping progression: Just doing the same weight and reps week after week won’t cut it.
Sample Push Pull Legs Programs
Beginner PPL (3 Days)
Push (Mon):
- Bench Press – 3×8
- Overhead Press – 3×8
- Lateral Raises – 3×12
- Tricep Pushdowns – 3×12
Pull (Wed):
- Lat Pulldowns – 3×10
- Dumbbell Rows – 3×8
- Face Pulls – 3×12
- Dumbbell Curls – 3×12
Legs (Fri):
- Squats – 3×8
- Romanian Deadlifts – 3×8
- Lunges – 3×10
- Calf Raises – 4×15
Intermediate PPL (6 Days)
Push A (Mon): Heavy Bench & Overhead Press focus
Pull A (Tue): Heavy Rows & Deadlift focus
Legs A (Wed): Heavy Squat focus
Push B (Thu): Incline Bench & Shoulder volume
Pull B (Fri): Pull-ups, Curls, and Accessories
Legs B (Sat): Leg Press, Hamstrings, and Isolation
Advanced PPL (6 Days with Specialization)
Advanced lifters can tailor PPL to weak points. For example:
- Add more side delt work for shoulder width.
- Extra hamstring focus if deadlifts are lagging.
- Prioritize chest by alternating flat and incline bench days.
Who Should Avoid PPL?
- Absolute beginners who can’t train consistently. Start with a full-body program first.
- Lifters with limited recovery (poor sleep, stressful job, low calories).
- Anyone who hates training 3+ days per week. Consistency beats program design.
Final Thoughts
The Push Pull Legs routine is one of the most effective, time-tested workout splits ever created. It balances frequency, volume, and recovery in a way that works for nearly every level of lifter.
If you’re a beginner, start with 3 days per week. If you’re intermediate or advanced, step up to 6 days per week. Stick with it for 12+ weeks, track your progress, and watch your physique transform.
👉 Remember: The program is only as good as your effort. Train hard, recover smart, eat big — and PPL will deliver the gains you’re chasing.
🔗 Next Steps:
- Compare with the [5×5 Strength Training Program]
- Learn [How to Track Progress as a Beginner]
- Fuel your gains with our [Beginner’s Nutrition Guide for Muscle Growth]
