Push Pull Legs Split: Best PPL Workout Plan (3, 4, 5, or 6 Days)

The Push Pull Legs (PPL) split is one of the simplest and most effective ways to build muscle and strength. This guide shows you exactly how to run PPL for 3–6 days per week, what exercises to choose, how many sets to do, and how to progress without stalling or burning out.

Quick start:

  1. Pick your schedule: 3, 4, 5, or 6 days/week.
  2. Hit each muscle 2x/week if you can recover (great for growth).
  3. Keep compounds heavy, accessories controlled, and volume consistent.
  4. Progress weekly: add reps first, then weight.

Helpful tools: Tools Hub | 1RM Calculator | BMR + TDEE Calculator

What Is the Push Pull Legs Split?

PPL organizes your training by movement patterns:

  • Push: chest, shoulders, triceps (pressing movements)
  • Pull: back, biceps, rear delts (rowing and pulling movements)
  • Legs: quads, hamstrings, glutes, calves (squats, hinges, leg work)

The advantage is simple: it’s easy to recover, easy to progress, and easy to scale from beginner to advanced.

Why PPL Works (The Real Reason)

  • Clear focus each day: you train related muscles together.
  • Great frequency options: 1x/week (3 days) or 2x/week (6 days).
  • Progression-friendly: compounds repeat often enough to improve.
  • Recovery built in: push muscles rest while you pull, legs rest while you upper.

Pick Your Schedule: 3 vs 4 vs 5 vs 6 Days

3 days/week (best for beginners or busy schedules)

Run PPL once per week:

  • Mon: Push
  • Wed: Pull
  • Fri: Legs

4 days/week (hybrid: higher frequency without 6 days)

Alternate sessions and keep a rotating focus:

  • Week A: Push / Pull / Legs / Push
  • Week B: Pull / Legs / Push / Pull

5 days/week (advanced adherence, flexible recovery)

Great if you want more volume without forcing 6 days:

  • Push / Pull / Legs / Push / Pull (then Legs next week starts the rotation)

6 days/week (classic PPL — best hypertrophy frequency for many)

PPL x2/week:

  • Push / Pull / Legs / Push / Pull / Legs

This is the option that most reliably delivers muscle growth — if you can recover.

PPL Exercise Selection (Simple and Effective)

Push day staples

  • Bench press or dumbbell press
  • Overhead press (barbell or dumbbells)
  • Incline press (or dips if shoulders tolerate them)
  • Lateral raises (high value)
  • Triceps: cable pushdowns / overhead extensions

Pull day staples

  • Pull-ups / lat pulldown
  • Row variation (barbell, chest-supported, cable)
  • Rear delts: reverse fly / face pulls
  • Biceps: curls (pick 1–2 variations)
  • Optional traps: shrugs or heavy carries

Leg day staples

  • Squat pattern (back squat, front squat, leg press)
  • Hinge pattern (RDL, deadlift variation, good mornings)
  • Single-leg (split squats, lunges)
  • Hamstrings (leg curls)
  • Calves (2–4 sets is better than zero)

Want strength targets? Use: 1RM Calculator.

Sets, Reps, and Progression (What to Actually Do)

Most people don’t need a complex program — they need consistent volume + progression. Use this baseline:

  • Compounds: 2–4 working sets, 5–10 reps
  • Accessories: 2–4 working sets, 8–15 reps
  • Isolation/pump: 2–3 sets, 12–20 reps

Progression rule (simple):

  1. Pick a rep range (example: 6–10).
  2. Each week, add reps until you hit the top.
  3. Then add a small amount of weight and repeat.

Nutrition for PPL (Bulk vs Cut)

Training builds the signal. Nutrition determines the direction.

Common PPL Mistakes

  • Too much volume, too soon: earn your volume by recovering from it.
  • Ignoring legs: a “PPL” that dodges legs is just an upper-body split in disguise.
  • All pump, no progression: keep at least 1–2 heavy movements per day.
  • Random exercise hopping: keep core lifts consistent for 8–12 weeks.

Next Steps

Bookmark your hub: Tools Page.

Want to improve your press? Next guide: Bench Press Guide.

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