Push Pull Legs (PPL)

Overview

Push Pull Legs (PPL) is one of the most popular training splits in strength training. It groups exercises by movement pattern:

• Push: Chest, shoulders, triceps
• Pull: Back, biceps, rear delts
• Legs: Quads, hamstrings, glutes, calves

Run as a 6-day rotation (Push, Pull, Legs, Push, Pull, Legs, Rest), PPL provides high training frequency — each muscle group is hit twice per week, which research shows is optimal for hypertrophy.

Sample Weekly Schedule

Day	Workout	Focus
Monday	Push A	Heavy bench, shoulder press
Tuesday	Pull A	Heavy rows, deadlift
Wednesday	Legs A	Heavy squat, leg press
Thursday	Push B	Volume bench, lateral raises
Friday	Pull B	Volume rows, pull-ups
Saturday	Legs B	Volume squat, RDL
Sunday	Rest	Recovery

Push Day Template

1. Barbell Bench Press — 4 x 5 (strength focus)
2. Overhead Press — 3 x 8-10
3. Incline Dumbbell Press — 3 x 10-12
4. Lateral Raises — 4 x 12-15
5. Tricep Pushdowns — 3 x 10-12
6. Overhead Tricep Extension — 3 x 10-12

Pull Day Template

1. Barbell Row — 4 x 5 (strength focus)
2. Pull-Ups/Lat Pulldown — 3 x 8-10
3. Cable Row — 3 x 10-12
4. Face Pulls — 4 x 15-20
5. Barbell Curls — 3 x 10-12
6. Hammer Curls — 3 x 10-12

Legs Day Template

1. Barbell Back Squat — 4 x 5 (strength focus)
2. Romanian Deadlift — 3 x 8-10
3. Leg Press — 3 x 10-12
4. Leg Curl — 3 x 10-12
5. Calf Raises — 4 x 12-15
6. Leg Extension — 3 x 12-15

Progression

Add weight when you can complete all prescribed sets and reps with good form:

• Compound lifts (bench, squat, row, OHP): Add 2.5 kg / 5 lbs per session
• Isolation lifts: Add weight when you hit the top of the rep range for all sets

Track every session in Splitt to ensure consistent progressive overload across all exercises.

Who Is PPL For?

PPL works best for intermediate lifters who can train 6 days per week. If you can only train 3-4 days, consider an Upper/Lower split or full body program instead. The high volume and frequency make it ideal for hypertrophy-focused training.