What Is Push Pull Legs?
Push Pull Legs (PPL) is a workout split that divides training into three categories based on movement patterns. Push days train muscles involved in pushing movements — chest, shoulders, and triceps. Pull days target muscles used in pulling — back, biceps, and rear deltoids. Leg days work the entire lower body — quads, hamstrings, glutes, and calves.
By running the cycle twice per week, each muscle group gets trained with a high frequency (twice per week) while still getting adequate recovery between sessions. This frequency is supported by research showing that training a muscle group twice per week produces greater hypertrophy than once per week at the same total volume.
Who Is PPL For?
PPL is best suited for intermediate to advanced lifters who can commit to 6 days in the gym per week. It provides enough volume and frequency to drive continued muscle growth once simpler programs stop producing results. If you have been training consistently for at least 3–6 months and want to increase training volume, PPL is an excellent next step.
The split also works well for lifters who enjoy training one movement pattern per session, since it keeps workouts focused and typically under 60–75 minutes.
How to Program Push Pull Legs
Start each session with a heavy compound lift in the 6–8 rep range to build strength. Follow with accessory movements in the 8–12 rep range for hypertrophy, and finish with isolation work in the 12–15 rep range for muscle detail and pump. Rest 2–3 minutes between heavy compound sets and 60–90 seconds between isolation sets.
A common weekly schedule is Push–Pull–Legs–Push–Pull–Legs–Rest. The second cycle can mirror the first or use slight variations — for example, a heavier focus on the first push day and a higher-rep focus on the second.
Frequently Asked Questions
How many days per week is Push Pull Legs?
- The standard PPL split runs 6 days per week — each muscle group is trained twice. You can also run it 3 days per week (one push, one pull, one legs) if you prefer training every other day, though muscle-building results will be slower with the lower frequency.
Is Push Pull Legs good for beginners?
- PPL can work for beginners, but 6 days per week is a significant commitment. Most beginners see better results starting with a 3-day full body program to build a strength base, then transitioning to PPL after 3–6 months of consistent training. If you do start with PPL, use lighter weights and focus on learning proper form.
What rest days should I take on PPL?
- The most common schedule is Push–Pull–Legs–Push–Pull–Legs–Rest, giving you one full rest day per week. Some lifters prefer Push–Pull–Legs–Rest–Push–Pull–Legs to split the week with a mid-week rest day. Choose whichever fits your schedule and recovery.
How do I progress on Push Pull Legs?
- Use double progression: pick a rep range (e.g., 8–10 reps) and add weight once you can hit the top of the range for all sets. For compound lifts, add 5 lbs per session. For isolation lifts, add 5 lbs every 1–2 weeks. Track your sets in a workout tracker so you know exactly when to increase weight.
Can I customize the exercises in a PPL template?
- Absolutely. The exercise selection shown here is a starting point. Swap movements based on your equipment and preferences — for example, dumbbell bench instead of barbell, or chin-ups instead of lat pulldowns. The key is to keep the push/pull/legs structure and hit each muscle group with sufficient volume.