When it comes to building muscle efficiently, few training splits are as time-tested and effective as the Push-Pull-Legs (PPL) routine. Whether you’re a beginner looking to organize your workouts or an advanced lifter aiming to maximize gains, the PPL split offers the perfect balance of structure, recovery, and intensity. It’s simple, customizable, and—when done right—extremely powerful for both size and strength gains.
In this article, you’ll learn what the push-pull-legs split is, why it works so well for hypertrophy (muscle growth), how to structure it based on your weekly schedule, and the best exercises to include in each session.
What Is the Push-Pull-Legs Split?
Push-Pull-Legs is a three-day training split that divides your workouts by movement pattern:
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Push Day: Chest, shoulders, and triceps (muscles used in pushing)
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Pull Day: Back and biceps (muscles used in pulling)
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Leg Day: Quads, hamstrings, glutes, and calves
This organization mirrors the body’s natural movement patterns and ensures that overlapping muscle groups are trained together—minimizing fatigue and maximizing recovery between sessions.
The structure is highly adaptable. You can run it as a 3-day, 4-day, 5-day, or even 6-day weekly plan depending on your training experience and goals.
Why Push-Pull-Legs Works So Well
1. Balanced Volume and Frequency
Each muscle group gets worked directly once or twice a week, which research shows is ideal for muscle growth. A 6-day version (PPL repeated twice weekly) hits that sweet spot of frequency and volume for intermediate to advanced lifters.
2. Optimal Recovery
By grouping muscles that work together, you’re not fatiguing them across multiple days unintentionally. For example, after training triceps on Push Day, you won’t hit them again during Pull or Legs, giving them time to recover.
3. Efficient Progression
You can easily apply progressive overload—the cornerstone of hypertrophy—by tracking lifts for each movement pattern and increasing weight, reps, or time under tension weekly.
4. Time Flexibility
Whether you can only train 3 days a week or 6, PPL adapts. And since each day targets a specific part of the body, workouts stay focused and efficient—usually done in 45–75 minutes.
How to Structure Push-Pull-Legs
Option 1: 3-Day Split (Beginner-Friendly)
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Mon – Push
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Wed – Pull
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Fri – Legs
This is ideal for beginners or people with limited time. Recovery is generous, and you still train each major muscle group once per week.
Option 2: 6-Day Split (Intermediate/Advanced)
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Mon – Push
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Tue – Pull
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Wed – Legs
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Thu – Push
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Fri – Pull
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Sat – Legs
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Sun – Rest
This version is optimal for muscle growth, allowing each muscle to be hit twice weekly while maintaining a good recovery rhythm. Great for experienced lifters who can handle higher volume.
Sample PPL Workout Plan
🔴 Push Day (Chest, Shoulders, Triceps)
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Bench Press – 4 sets of 6–10
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Overhead Dumbbell Press – 3 sets of 8–10
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Incline Dumbbell Press – 3 sets of 10–12
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Lateral Raises – 3 sets of 15
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Tricep Dips (or Pushdowns) – 3 sets of 10–12
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Overhead Triceps Extensions – 2 sets of 12–15
🔵 Pull Day (Back, Biceps)
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Pull-Ups or Lat Pulldowns – 4 sets of 8–10
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Barbell Row – 3 sets of 6–8
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Seated Cable Row – 3 sets of 10–12
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Face Pulls – 3 sets of 12–15
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Barbell or Dumbbell Curls – 3 sets of 10–12
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Hammer Curls – 2 sets of 12
🟢 Leg Day (Quads, Hamstrings, Glutes, Calves)
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Barbell Squats – 4 sets of 6–10
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Romanian Deadlifts – 3 sets of 8–10
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Walking Lunges – 3 sets of 12 per leg
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Leg Curls – 3 sets of 10–15
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Calf Raises – 4 sets of 15–20
Tip: You can rotate in variations (e.g., front squats, T-bar rows, incline curls) week to week to avoid plateaus.
Key Tips for Success
✅ Focus on Compound Lifts
Base your workouts around heavy compound movements (bench, squats, rows, overhead press, deadlifts) and use accessories to fill gaps and isolate muscles.
✅ Track Progress
Use a notebook or app to log weights, sets, and reps. Aim to improve by 1–2 reps or add small amounts of weight each week.
✅ Rest & Recover
Don’t skip rest days. Adequate sleep, hydration, and mobility work are critical, especially in a high-frequency PPL plan.
✅ Nutrition Is Crucial
To grow muscle, you need to eat enough—especially protein (around 0.8–1g per pound of bodyweight). Fuel your body for recovery and gains.
Who Should Use Push-Pull-Legs?
Beginners benefit from the simplicity and structure—starting with 3 days a week.
Intermediates thrive on the progression and increased volume with a 4–5 day plan.
Advanced lifters love the control it offers over intensity, volume, and exercise rotation in a 6-day format.
It’s also perfect for those who want clear training goals, enjoy full-body balance, and appreciate a methodical, time-efficient path to muscle growth.
Final Thoughts
The Push-Pull-Legs split isn’t just a trend—it’s a foundational training system used by bodybuilders, strength athletes, and fitness enthusiasts for decades. Its balance of structure, flexibility, and efficiency makes it one of the most effective ways to build muscle fast—especially when combined with solid nutrition, recovery, and consistency.
Whether you’re lifting at home with dumbbells or in a full gym setup, PPL gives you a clear path to results. If you’re serious about hypertrophy and want a routine that keeps delivering, PPL might just be your best training ally.