Push/Pull/Legs (PPL)
PPL (Push / Pull / Legs) splits training into pressing, pulling and legs. On six days it often delivers ~2× frequency per muscle with comfortable local volume.
Definition
PPL (Push/Pull/Legs) is a training method that divides muscle groups into 3 categories based on their function:
- Push: chest, shoulders, triceps
- Pull: back, biceps, traps, rear delts
- Legs: quads, hamstrings, glutes, calves, abs
It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.
💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.
Who is PPL for?
PPL is ideal for:
- ✅ Intermediate/advanced lifters needing more volume
- ✅ Bodybuilders seeking maximum hypertrophy
- ✅ Lifters training 5-6x/week with good recovery
- ✅ Symmetrical aesthetics (each session balances push/pull)
Less suited for:
- ⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)
- ⚠️ Lifters limited to 3 sessions/week
The 2 PPL versions
6-day version (PPL x2)
Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest
✅ Frequency per muscle: 2x/week → optimal for hypertrophy
3-day version (classic PPL)
Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest
⚠️ Frequency per muscle: 1x/week → suboptimal for muscle gain
Sample Push session
| Exercise | Sets × Reps |
|---|---|
| Bench Press | 4 × 6-8 |
| Overhead Press | 3 × 8-10 |
| Incline Dumbbell Press | 3 × 10-12 |
| Lateral Raises | 3 × 12-15 |
| Cable Triceps | 3 × 12-15 |
| Dips | 3 × max |
Sample Pull session
| Exercise | Sets × Reps |
|---|---|
| Pull-ups or Lat Pulldown | 4 × 6-8 |
| Barbell Row | 3 × 8-10 |
| Horizontal Cable Row | 3 × 10-12 |
| Face Pull | 3 × 12-15 |
| Barbell Curl | 3 × 10-12 |
| Hammer Curl | 3 × 12 |
Sample Legs session
| Exercise | Sets × Reps |
|---|---|
| Squat | 4 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Hamstring Leg Curl | 3 × 12-15 |
| Standing Calf Raises | 4 × 12-15 |
| Abs (plank, crunch) | 3 × 12-15 |
Pros and cons
Pros:
- ✅ High volume per muscle group
- ✅ Separate recovery (push doesn't interfere with pull)
- ✅ Variation of attack angles
- ✅ Very flexible (3 or 6 days)
Cons:
- ⚠️ Requires 6 sessions/week to be optimal
- ⚠️ Long sessions (60-90 min)
- ⚠️ Missing a session unbalances the schedule
Key takeaways
PPL is an excellent split for 5-6x/week lifters with 2x per muscle frequency. To do it right, commit to 6 days a week. For 3-4 sessions/week, prefer Full Body or Upper/Lower. High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.
Common questions
What is PPL?
Push / Pull / Legs: pressing, pulling and leg days, often run six days so each muscle is hit ~2× per week.
Can PPL work on 3 days?
Yes, but each muscle is trained once weekly — often less ideal for hypertrophy volume distribution.
Who is it for?
Intermediates with 5–6 training days who like themed sessions and higher local volume per day.
Related terms
A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.
The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.
A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.
Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.
The app for fitness coachespoweredbyClaude
Manage your clients, payments, and programs from one single platform. Spend less time managing and more time coaching.