Push Pull Legs Routine: How to Build Your PPL Split

The push pull legs split is one of the most popular ways to organize your training because it's simple and makes great use of compound exercises. PPL groups your workouts by movement pattern instead of individual muscles, manages fatigue well, and gives each muscle group time to recover before you hit it again.

All you really need is a rack, a bench, and some dumbbells to run a solid push pull legs routine at home or in any gym. Here, we'll cover what push pull legs exercises to include, how to set up your split, and a couple of ways you can tweak PPL that might work even better than the classic version.

What Is a Push Pull Legs Split?

A push pull legs split divides your training into three session types based on movement patterns. Push day covers chest, shoulders, and triceps (anything you press away from your body). Pull day handles back and biceps (anything you pull toward you). Leg day trains your quads, hamstrings, glutes, and calves.

You rotate through these three sessions across the week. Run it over three days and each muscle gets trained once per week. Run it over six days and you hit everything twice, which is where PPL really starts to shine.

Who Should Run a PPL Split?

PPL is a great fit if you're intermediate or advanced and have the time for four to six sessions per week and want to hone in on each movement pattern. If you're past the beginner phase where everything grows just by looking at a barbell, PPL gives you room to add volume and intensity without cramming everything into one session.

Beginners can absolutely run a push pull legs split, but a full body or upper/lower plan often makes more sense early on since you don't need as much per-session volume yet and you'll recover just fine between full body days.

Push Pull Legs Routine

Here's a sample push pull legs routine you can run as a 3 or 6 day split. If you're running it 6 days, repeat the cycle with slight exercise swaps or rep range changes on the second pass.

Push Day (Chest, Shoulders, Triceps)

• Barbell bench press: 3x6-8
• Dumbbell shoulder press: 3x8-10
• Incline dumbbell press: 3x10-12
• Dumbbell lateral raises: 3x12-15
• Cable overhead triceps extension: 3x10-12

Start with your heavy compound lift while you're fresh, then shift to moderate and higher rep isolation work. Keep 1-2 reps in reserve on the big lifts and push closer to failure on the isolation exercises at the end.

Pull Day (Back, Biceps)

• Barbell rows: 3x6-8
• Pull-ups or lat pulldown: 3x8-10
• Seated cable row: 3x10-12
• Face pull: 3x15
• Barbell curl: 3x10-12

Pull day is where your back gets the attention it deserves. Heavy rows first, then vertical pulling, and finish with bicep isolation. Your grip will be the first thing to go if you rush between sets, so don't be stingy with rest.

Leg Day (Quads, Hamstrings, Glutes, Calves)

• Back squat: 3x6-8
• Barbell Romanian deadlift: 3x8-10
• Split squats: 3x10/leg
• Lying leg curl: 3x10-12
• Calf raise: 3x12-15

Squats and RDLs are the foundation here, and split squats hammer single-leg strength while sneaking in extra glute and quad work. If your home gym has a set of dumbbells, you can do every exercise on this list.

How to Set Up Your PPL Split

Pick Your Frequency

Training each muscle group at least twice per week tends to produce better hypertrophy than once a week, which means running a 6 day PPL (push, pull, legs repeated twice) is ideal for most people. A 3 day cycle still works if that's all your schedule allows, but hitting each muscle once a week leaves some growth on the table.

Get Your Volume Right

Aim for about 10 to 20 hard sets per muscle group per week. How you distribute those sets matters less than the weekly total. PPL makes hitting this target pretty intuitive since each day has a clear focus and you're unlikely to accidentally under-train anything.

Progress Gradually

Add a small amount of weight, an extra rep, or an additional set over time. Periodizing your training (varying intensity and volume across weeks or blocks) tends to improve strength gains compared to grinding the same sets and reps forever. Even something as simple as alternating heavier and lighter weeks can help.

Hack Your PPL for Better Results

The classic push pull legs order works, but there's an argument for rearranging to Push, Legs, Pull instead. This puts distance between your heavy pulling work (deadlifts, rows) and your leg day, so your lower back isn't wrecked before squats, which trust me, is a big quality-of-life improvement.

If you have five days to train, an upper lower push pull legs hybrid (sometimes called PPLUL) can be even better. Run push, pull, legs early in the week, then follow up with an upper and lower session. This way, you'll hit everything twice and avoid the marathon that a 6 day PPL can become.

And if you're worried about picking the "wrong" split, relax. When weekly volume and effort are equal, split routines and full body plans produce very similar muscle growth. PPL works, full body works, upper/lower works. The best split is the one you show up for consistently. PPL just happens to be a really practical option for people who like training frequently and want organized sessions with clear focus.

Takeaway

A push pull legs split is a tried and true way to organize your training and build muscle. Set it up for your schedule (3, 5, or 6 days), and hit each muscle twice a week if possible. Rearranging the order to push, legs, pull or mixing in an upper/lower hybrid can help manage fatigue and fit real life a bit better than the classic. The layout is flexible, just bring the consistency and effort.

FAQs

What is the best push pull legs routine?

The best push pull legs routine is one that fits your schedule, lets you hit each muscle group with 10-20 hard sets per week, and includes compound lifts like bench press, rows, pull-ups, squats, and deadlifts as the foundation. Build around those and add isolation work for arms, shoulders, and calves as needed.

Is push pull legs good for building muscle?

PPL is solid for building muscle. Resistance training organized in a push pull legs format can increase skeletal muscle mass and reduce body fat when combined with progressive overload and good nutrition. The split gives each muscle group focused attention and enough recovery time between sessions.

How many days a week should I do push pull legs?

Three days hits each muscle once per week, which is fine but leaves gains on the table. Six days (two full rotations) gets you twice-per-week frequency for every muscle group, which tends to give the best hypertrophy results. Five days with a PPLUL setup is an ideal middle ground.

Is push pull legs better than full body?

When total weekly volume is matched, PPL and full body routines lead to similar results for muscle growth and strength. PPL works spectacularly if you train four or more days and want focused sessions, while full body is usually better if you want a two to three day schedule.