Ultimate Push-Pull-Legs (PPL) Routine
What Is Push-Pull-Legs?
Push-Pull-Legs (PPL) is a training split that divides your body into three workout types based on movement patterns:
Push Day
Chest, shoulders, triceps
All pressing movements
Pull Day
Back, rear delts, biceps
All pulling movements
Legs Day
Quads, hamstrings, glutes, calves
All lower body movements
PPL can be run 3 days per week (once through the cycle) or 6 days per week (twice through), making it highly flexible for different schedules and recovery capacities.
Why PPL Works
Research and practical application show PPL excels for several reasons:
Optimal Training Frequency
Training each muscle group 2x per week (6-day PPL) aligns with research showing superior hypertrophy compared to 1x per week splits (Schoenfeld et al., 2016). The 72-hour recovery between same-muscle sessions allows full recovery while maintaining high frequency.
Synergistic Muscle Groups
Grouping muscles that work together (chest/shoulders/triceps on push day) maximizes training efficiency and creates productive muscle tension across multiple exercises. Your triceps assist in pressing movements, so they're pre-fatigued for isolation work.
Volume Distribution
PPL allows 15-20 hard sets per muscle group per week - the optimal volume range for hypertrophy (Schoenfeld et al., 2017). Volume is spread across two sessions, preventing junk volume and excessive fatigue.
Recovery Management
While you train 6 days per week, each muscle group gets 72+ hours recovery. This allows you to train hard and frequently without overtraining. Upper body recovers while you train legs, and vice versa.
Who Should Use PPL?
✓ Ideal For
- Intermediate to advanced lifters
- Those with 6+ months training experience
- Lifters who can train 4-6 days per week
- People who enjoy higher training frequency
- Those looking to maximize muscle growth
✗ Not Ideal For
- Complete beginners (use full-body instead)
- Those with limited time (3 days max)
- Poor recovery capacity or high stress
- People who prefer low frequency
- Those new to progressive overload
The Complete PPL Routine
This is a 6-day PPL routine optimized for muscle hypertrophy. Each muscle group is trained twice per week with varying rep ranges and exercises for complete development.
Push Day Workout
Focus on progressive overload on main compounds. Maintain tension and control on isolation movements.
Push Day A (Monday)
1. Barbell Bench Press
4 sets x 6-8 reps | Rest: 3 min
2. Overhead Press
3 sets x 8-10 reps | Rest: 2-3 min
3. Incline Dumbbell Press
3 sets x 10-12 reps | Rest: 2 min
4. Lateral Raises (cables or dumbbells)
3 sets x 12-15 reps | Rest: 90 sec
5. Tricep Rope Pushdowns
3 sets x 12-15 reps | Rest: 90 sec
6. Overhead Tricep Extension
3 sets x 12-15 reps | Rest: 90 sec
Push Day B (Thursday)
1. Incline Barbell Press
4 sets x 6-8 reps | Rest: 3 min
2. Flat Dumbbell Press
3 sets x 8-10 reps | Rest: 2-3 min
3. Dumbbell Shoulder Press
3 sets x 10-12 reps | Rest: 2 min
4. Cable Flyes (high to low)
3 sets x 12-15 reps | Rest: 90 sec
5. Dips (chest or tricep focus)
3 sets x 8-12 reps | Rest: 2 min
6. Skull Crushers
3 sets x 10-12 reps | Rest: 90 sec
Pull Day Workout
Emphasize back thickness and width. Control the negative on all pulling movements.
Pull Day A (Tuesday)
1. Conventional Deadlift
4 sets x 6-8 reps | Rest: 3-4 min
2. Pull-ups or Lat Pulldown
3 sets x 8-10 reps | Rest: 2-3 min
3. Barbell Rows
3 sets x 8-10 reps | Rest: 2-3 min
4. Face Pulls
3 sets x 15-20 reps | Rest: 90 sec
5. Barbell Curls
3 sets x 10-12 reps | Rest: 90 sec
6. Hammer Curls
3 sets x 12-15 reps | Rest: 90 sec
Pull Day B (Friday)
1. Weighted Pull-ups or Lat Pulldown
4 sets x 6-8 reps | Rest: 3 min
2. T-Bar Rows or Chest-Supported Rows
3 sets x 8-10 reps | Rest: 2-3 min
3. Cable Rows (close grip)
3 sets x 10-12 reps | Rest: 2 min
4. Reverse Flyes
3 sets x 12-15 reps | Rest: 90 sec
5. Incline Dumbbell Curls
3 sets x 10-12 reps | Rest: 90 sec
6. Cable Curls
3 sets x 12-15 reps | Rest: 90 sec
Legs Day Workout
Don't skip legs. Balance quad and hamstring development. Go hard or go home.
Legs Day A (Wednesday)
1. Barbell Back Squat
4 sets x 6-8 reps | Rest: 3-4 min
2. Romanian Deadlift
3 sets x 8-10 reps | Rest: 2-3 min
3. Leg Press
3 sets x 10-12 reps | Rest: 2 min
4. Leg Curls
3 sets x 12-15 reps | Rest: 90 sec
5. Walking Lunges
3 sets x 12-15 reps per leg | Rest: 90 sec
6. Standing Calf Raises
4 sets x 15-20 reps | Rest: 90 sec
Legs Day B (Saturday)
1. Front Squat or Hack Squat
4 sets x 8-10 reps | Rest: 3 min
2. Stiff-Leg Deadlift
3 sets x 8-10 reps | Rest: 2-3 min
3. Bulgarian Split Squats
3 sets x 10-12 reps per leg | Rest: 2 min
4. Leg Extensions
3 sets x 12-15 reps | Rest: 90 sec
5. Nordic Curls or Leg Curls
3 sets x 8-12 reps | Rest: 90 sec
6. Seated Calf Raises
4 sets x 12-15 reps | Rest: 90 sec
Progressive Overload Strategy
Progressive overload is non-negotiable for muscle growth. Use this hierarchy:
- Increase Reps: When you hit the top of the rep range for all sets (e.g., 3x8 becomes 3x10), increase weight by 2.5-5kg next session and drop back to the bottom of the range.
- Increase Weight: If you can't add reps, try adding 2.5kg while maintaining reps. Even 1 extra rep with the same weight is progress.
- Increase Sets: If stuck, add 1 set to the exercise (only if recovery allows). Don't exceed 20 hard sets per muscle per week without deloading.
- Improve Form: Better range of motion, slower eccentrics, and paused reps increase time under tension without adding weight.
Deload Every 4-6 Weeks
Reduce volume by 40-50% or take a full week off. This prevents overtraining and allows supercompensation for new strength gains.
PPL Variations
3-Day PPL (Once Per Week Frequency)
Mon/Wed/Fri or similar. Each muscle hit once weekly. Good for beginners or those with limited time. Increase volume per session to compensate for lower frequency.
4-Day PPL (Upper/Lower Hybrid)
Combine Push+Pull into two upper body days. Mon (Upper A), Tue (Legs), Thu (Upper B), Fri (Legs). Good middle ground for recovery.
5-Day PPL (Extra Rest Day)
Push, Pull, Legs, Rest, Push, Pull, Rest. Allows extra recovery while maintaining high frequency. Ideal if you struggle recovering from 6-day PPL.
Frequently Asked Questions
Can I add abs to PPL?
Yes. Add 2-3 ab exercises 2-3x per week. Good options: hanging leg raises, cable crunches, planks. Train abs at the end of Pull or Legs days.
Is 6 days too much?
Not if you manage volume and recovery properly. Each muscle gets 72+ hours rest. If you're consistently tired, eating poorly, or not sleeping well, drop to 4-5 days or reduce sets per session.
Can I do cardio with PPL?
Yes, but manage volume. 2-3 sessions of 20-30 minutes low-intensity cardio is fine. Avoid excessive cardio that interferes with recovery or prevents progressive overload in the gym.
Should I alternate exercise order?
The A/B split already provides variation. Changing exercise order occasionally can help break plateaus, but consistency with main compounds is more important for tracking progress.
References
- Schoenfeld, B. J., et al. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
- Schoenfeld, B. J., et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
- Helms, E. R., et al. (2014). Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. Journal of Sports Medicine and Physical Fitness, 55(3), 164-178.