Push Pull Legs (PPL) is the most popular training split for a reason. It groups muscles by movement pattern, gives each muscle group enough volume and recovery, and scales from intermediate to advanced. If you can train 3-6 days per week, PPL probably fits.
PPL organizes your training by movement pattern — push, pull, and lower body.
How PPL Works
| Day | Focus | Primary Muscles |
|---|---|---|
| Push | Pressing movements | Chest, shoulders, triceps |
| Pull | Pulling movements | Back, biceps, rear delts |
| Legs | Lower body movements | Quads, hamstrings, glutes, calves |
Scheduling Options
| Frequency | Schedule | Best For |
|---|---|---|
| 3 days/week | Push / Pull / Legs (1x each) | Beginners, busy schedules |
| 4 days/week | Push / Pull / Legs / Upper | Intermediates wanting more frequency |
| 5 days/week | Push / Pull / Legs / Push / Pull | Advanced, legs are a strength |
| 6 days/week | Push / Pull / Legs / Push / Pull / Legs | The classic PPL — 2x frequency per muscle |
Why 6 Days Is Ideal
The 6-day PPL hits every muscle twice per week — the sweet spot for hypertrophy according to a 2016 meta-analysis by Schoenfeld et al. Each session can be 45-60 minutes because volume per muscle per session is manageable.
The Full PPL Program
Push Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | Primary chest compound |
| Overhead Press | 3 | 8-10 | Standing or seated |
| Incline DB Press | 3 | 10-12 | 30-45 degree incline |
| Lateral Raises | 3 | 12-15 | Side delts |
| Tricep Pushdowns | 3 | 10-12 | Rope or bar attachment |
| Overhead Tricep Extension | 2 | 12-15 | Long head emphasis |
Pull Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Rows | 4 | 6-8 | Primary back compound |
| Pull-Ups or Lat Pulldown | 3 | 8-10 | Weighted if bodyweight is easy |
| Seated Cable Row | 3 | 10-12 | Close or wide grip |
| Face Pulls | 3 | 15-20 | Rear delts + external rotation |
| Barbell or DB Curls | 3 | 10-12 | Biceps |
| Hammer Curls | 2 | 12-15 | Brachialis + forearms |
Leg Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Squat | 4 | 6-8 | Primary quad compound |
| Romanian Deadlift | 3 | 8-10 | Hamstrings + glutes |
| Leg Press | 3 | 10-12 | Quad emphasis |
| Leg Curl | 3 | 10-12 | Lying or seated |
| Calf Raises | 4 | 12-15 | Standing or seated, full ROM |
Progression Strategy
PPL works best with double progression:
- Pick a rep range (e.g., 8-10 reps)
- Use the same weight until you can hit the top of the range on all sets
- Once you hit 10/10/10, add 5 lbs (upper body) or 10 lbs (lower body)
- You'll drop back to the bottom of the range (e.g., 8/8/8) — work back up
PPL vs. Other Splits
| Split | Days/Week | Frequency | Best For |
|---|---|---|---|
| PPL (6-day) | 6 | 2x/week | Intermediate-advanced hypertrophy |
| Upper/Lower | 4 | 2x/week | Intermediates, balanced schedule |
| Full Body | 3 | 3x/week | Beginners, limited schedule |
| Bro Split | 5 | 1x/week | Not optimal for natural lifters |
Frequently Asked Questions
Is PPL good for beginners?
The 3-day version works fine for beginners. The 6-day version is a lot of gym time for someone new — a full-body 3x/week program is usually better to start.
Can I do PPL 5 days a week?
Yes. Run Push/Pull/Legs/Push/Pull, then start the next week with Legs. This way muscles rotate through the schedule evenly. Legs get hit ~1.5x/week on average.
Should I do the same exercises both days?
You can vary them. Day 1 could be barbell-focused (bench, rows, squat) and Day 2 could be dumbbell/machine focused (DB press, cable rows, leg press). Same muscles, different stimulus.
How long should each session take?
45-75 minutes including warm-up. If you're going over 90 minutes, you're probably resting too long or doing too many exercises. Quality over quantity.
Build Your PPL With AMUNIX
AMUNIX lets coaches program PPL splits for their clients — or build your own. Track sets, reps, and weight, and see your progression over time.
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Always warm up before lifting and consult a qualified trainer if you're unsure about exercise form.