Push-Pull-Legs (PPL) Workout Routine: A Complete Guide

If you’re serious about building muscle, gaining strength, and organizing your workouts efficiently, the Push-Pull-Legs (PPL) split is one of the best routines you can follow. This training system divides your workouts into three types: push, pull, and legs, allowing you to target each muscle group effectively while giving adequate recovery time.

What is Push-Pull-Legs (PPL)?

The PPL split is designed around movement patterns:

• Push: Muscles involved in pushing movements, like the chest, shoulders, and triceps.

• Pull: Muscles involved in pulling movements, like the back, biceps, and rear delts.

• Legs: All lower body muscles, including quads, hamstrings, glutes, and calves.

By separating workouts like this, you avoid overtraining any muscle and maximize intensity in each session.

Sample Push-Pull-Legs Workout

Day 1 – Push (Chest, Shoulders, Triceps)

• Barbell Bench Press: 4 sets × 8–10 reps

• Incline Dumbbell Press: 3 × 10–12

• Overhead Shoulder Press (Dumbbell or Barbell): 4 × 8–10

• Dumbbell Lateral Raises: 3 × 12–15

• Tricep Rope Pushdown (Cable): 3 × 12–15

Day 2 – Pull (Back, Biceps, Rear Delts)

• Pull-Ups or Lat Pulldown: 4 × 8–10

• Seated Cable Row: 4 × 10–12

• Barbell Bicep Curl: 3 × 12–15

• Face Pulls (Cable): 3 × 12–15

• Hammer Curls (Dumbbell): 3 × 10–12

Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

• Barbell Squats: 4 × 8–10

• Romanian Deadlifts: 4 × 8–10

• Leg Press: 3 × 10–12

• Leg Curls (Machine): 3 × 12–15

• Standing Calf Raises: 4 × 12–15

Weekly Schedule Example

You can perform this routine 3, 4, or 6 times per week, depending on your experience and recovery:

• 3 days/week: Push → Pull → Legs → rest → repeat next week

• 6 days/week: Push → Pull → Legs → Push → Pull → Legs → rest

Tips for Success with PPL

1. Progressive Overload: Gradually increase weights or reps over time to stimulate growth.

2. Rest Between Sets: 60–90 seconds for isolation exercises, 2–3 minutes for compound lifts.

3. Form Over Weight: Prioritize proper technique to avoid injuries.

4. Recovery: Get enough sleep and nutrition to maximize gains.

5. Flexibility: Adjust exercises to your needs, especially if dealing with injuries.

Why PPL Works

The PPL routine allows for:

• High training frequency without overtraining.

• Balanced muscle growth across the body.

• Customizable intensity based on your goals (strength, hypertrophy, or endurance).

Whether you’re a beginner or an advanced lifter, the PPL split is highly effective and can be adapted to any schedule.

Tip from @hamza.kafawein: Stick to consistency, track your progress, and don’t skip rest days — your muscles need recovery to grow!

Push Pull Legs, PPL workout, PPL routine, Push Pull Legs split, PPL training program, PPL muscle growth, Push Pull Legs workout plan for beginners, Best PPL workout for strength, 3-day Push Pull Legs routine, 6-day PPL schedule, Push Pull Legs for mass gain, Push Pull Legs exercises list, How to do PPL workout correctly, Push Pull Legs tips for recovery, Muscle building workout, Gym workout split, Strength training program, Hypertrophy workout plan, Upper lower body workout, Compound lifts vs isolation exercises, Workout tips for faster gains