Push/Pull/Leg workout routines, otherwise known as ppl splits, are great for more intermediate/advanced level lifters looking to build more muscle and strength.
Most lifters often go through various stages of full body workouts, upper/lower workouts, and lastly push/pull/legs workouts as a form of progression.
This is usually due to the total number of training days per week the different styles of training require you to commit to.
Push/Pull/Leg splits generally require lifters to make it to the gym 6 days per week to train each muscle group directly twice. And that can be a lot to ask of most people.
Additionally, PPL workouts are often utilized by powerlifters and bodybuilders. Depending on how the workouts are set up, you can train for maximal strength, hypertrophy, or both.
So, what exactly is a push/pull/legs workout routine?
This article will answer that exact question. Additionally, we’ll provide an example PPL workout routine, and answer some of the most frequently asked questions about the training style.
What are Push/Pull/Leg Workout Splits?
The push/pull/leg workout split is a weekly workout routine in which you separate your training session up into workouts that train the push muscles of the body, workouts that train the pull muscles of the body, and workouts that train the leg muscles of the body.
Let’s break that down a bit further:
- Push Workouts: You will train the push muscles of the body. This will include exercises that work the chest, shoulders, and triceps. Depending on the person, it may also include quads.
- Pull Workouts: You will train the pull muscles of the body. This will include exercises that work all of the back muscles, rear deltoid, and biceps. It may also include exercises that target the hamstrings.
- Leg Workouts: You will train the leg muscles of the body. This will include exercises that work all of the leg muscles including the quads, hamstrings, calves, hips, and glutes.
Usually, this style of training will require 6 days per week in the gym. However, it’s not unheard of for more beginner push/pull/leg workout routines to be developed following a 3 day split.
An example of a 6 day ppl routine might look like this:
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Leg Workout
- Thursday: Push Workout
- Friday: Pull Workout
- Saturday: Leg Workout
- Sunday: Rest/Recover
An example of a 3 day ppl split might look like this:
- Monday: Push Workout
- Tuesday: Rest/Recovery/Cardio
- Wednesday: Pull Workout
- Thursday: Rest/Recovery/Cardio
- Friday: Leg Workout
- Weekends: Rest/Recovery/Cardio
The style of training is great for both goals of increasing maximum strength and increasing muscle hypertrophy.
For maximum strength goals, one would include heavy low rep lifts within their workouts. The workouts would be focused on improving main movement patterns such as the deadlift, bench press, back squat and shoulder press. Accessory lifts would be chosen to improve these main movements.
For hypertrophy goals, the rep ranges may be higher and the exercise selection may be more focused on muscular symmetry than pure heavy lifts.
In the example below, we will provide an 6 day workout routine that follows the PPL principles with a goal more focused on gaining muscle mass.
6 Day Push/Pull/Legs Example Workout Routine
This workout routine contains a lot of training volume. It would be best suited for someone with plenty of training experience and a solid foundation of muscle mass.
It can be used as a template and modified in any way for one’s own goals.
Monday: Push Workout
| Exercise | Sets | Rep Range |
| Dumbbell Bench Press | 4 | 6, 8, 10, 12 |
| Incline Bench Press | 4 | 10-15 |
| Dumbbell Shoulder Press | 4 | 12 |
| Seated Dumbbell Lateral Raise | 3 | 12-15 |
| Cable Tricep Extension | 3 | 10-12 |
Tuesday: Pull Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 4 | 6, 8, 10, 12 |
| Pull Up | 4 | 6-12 |
| Seated Cable Row | 4 | 12 |
| Rear Delt Fly | 3 | 12-15 |
| Dumbbell Curls | 3 | 10-12 |
Wednesday: Leg Workout
| Exercise | Sets | Rep Range |
| Squat | 4 | 6, 8, 10, 12 |
| Romanian Deadlift | 4 | 8-12 |
| Leg Press | 3 | 10-15 |
| Leg Curl | 3 | 10-15 |
| Calf Raise | 3 | 10-15 |
Thursday: Push Workout
| Exercise | Sets | Rep Range |
| Barbell Shoulder Press | 4 | 6, 8, 10, 12 |
| Machine Lateral Raise | 4 | 10-12 |
| Decline Bench Press | 4 | 8-12 |
| Machine Chest Fly | 3 | 10-15 |
| Overhead Tricep Extension | 3 | 10-15 |
Friday: Pull Workout
| Exercise | Sets | Rep Range |
| Lat Pull Down | 4 | 6, 8, 10, 12 |
| Hammer Strength Machine Row | 4 | 8-12 |
| Chest Supported Row | 3 | 8-12 |
| Machine Pull Over | 3 | 10-15 |
| Cable Hammer Curl | 3 | 10-15 |
Saturday: Leg Workout
| Exercise | Sets | Rep Range |
| Deadlift | 4 | 6, 8, 10, 12 |
| Goblet Squat | 4 | 8-12 |
| Hip Thrust | 4 | 8-12 |
| Leg Extension | 3 | 10-12 |
| Calf Raise | 3 | 15-20 |
Additional Push/Pull/Leg Workout Templates
- 3 Day Dumbbell Push/Pull/Legs Workout Routine
- 3 Day Push/Pull/Legs Workout Routine
- Push/Pull/Legs Superset Workout Routine
- 6 Day Push/Pull/Legs Dumbbell Workout Routine
Push/Pull/Legs Workout FAQs
In this section, we’ll answer some of the most common questions regarding PPL splits. If you still have questions after reading, please leave a comment and we may add it later.
How do I make a PPL routine?
Using the weekly workout schedule for your preferred amount of training days per week is a start. From there, you can look at the example routine listed above. The key to developing any successful workout routine is by picking exercises that train the fundamental movement patterns in a variation that you enjoy and are comfortable performing.
What is the best order for push pull legs?
Traditionally, it is performed exactly as it is laid out. You push workout, your pull workout, your leg workout, repeat.
Some may benefit from adding a rest day after their leg day and then repeat. So, it would follow a pattern of push workout, pull workout, leg workout, rest, repeat. This only works if you’re ok not having specific days assigned to your training schedule.
Others might find it beneficial to perform their pull workout first in rotation. This would look like pull workout, push workout, leg workout, repeat.
There’s no right or wrong answer. Perform the rotation in whatever way works best for you.
Should skinny guys do push pull legs?
Not necessarily. Push, pull, legs is an awesome training structure for those looking to build muscle mass. However, it requires a significant time commitment and a baseline level of fitness to be truly successful with it. If said skinny guy is a true beginner, they are likely to see better results from performing full body workouts.
That said, whichever training style they prefer the most can be tailored to their needs and performed in a way that encourages muscle and strength gains.
What is the goal of push pull legs?
The goal of push pull legs is to improve muscular strength and/or muscle hypertrophy. This it is often used by powerlifters, powerbuilders, and bodybuilders.
Is 6 day PPL too much?
It certainly can be. 6 days per week, as mentioned above, requires a significant time commitment and a baseline level of fitness to be able to withstand the training volume and recover from your workouts.
However, for more advanced lifters, it might be the frequency they need or enjoy performing the most.
Is 3 day PPL enough?
3 day PPL workouts are a good choice for lifters who are unable to commit to a 6 day workout program. While not the most optimal in terms of maximizing training frequency, it does promote physical activity and that is a huge win. 3 day PPLs may also be appropriate for lifters who perform other recreational activities on the days they aren’t in the gym.
Do bodybuilders do push pull legs?
Some do. The training frequency and structure allows bodybuilders to target muscles multiple times per week while also allowing them to easily keep track of their workouts and progress.
Most notably, Mr. Classic Olympia, Chris Bumstead, utilizes push pull legs style training in parts of his yearly training. Former Mr. Olympia, Lee Haney, also utilized a similar training structure during his prime. Both are considered two of the greatest bodybuilders of their eras.
Is deadlift a pull or leg exercise?
Ah, good question. It can be either. The deadlift is a pull exercise and requires you to pull with your entire posterior chain. It is also a hamstring dominant exercise that indirectly hits the calves and glutes, and thus can be performed on leg day too.
Just don’t perform them on consecutive training days.