One of the most effective workout splits for building muscle is the Push-Pull Legs routine. If you’re new to the gym or want to improve your workouts, the 3-day PPL split is for you.
This The 3-day Push-Pull-Legs Workout technique has stood the test of time and has become a staple in fitness programs worldwide owing to its simplicity and efficacy.
Here, I will provide you with the most effective 3-day Push/Pull/Legs split workout routine. You’ll also learn how to split your workout.
Let’s look at how this proven training split can change your workout.
What is Push Pull Leg Workout Split
This versatile regimen has gained popularity among fitness enthusiasts for a valid reason. It’s great for anyone who wants to build muscle, increase strength, and improve endurance.
Push Day
On Push Day, you will focus on the muscles engaged in pushing movements. This includes the chest, shoulders, and triceps. Think of exercises like bench presses, shoulder presses, and tricep dips.
These movements help you develop a strong upper body and enhance your pressing power.
| Target Muscle | Exercises |
|---|---|
| Chest | Bench Press, Incline Dumbbell Press, Push-Ups |
| Shoulders | Shoulder Press, Lateral Raises, Front Raises |
| Triceps | Tricep Dips, Skull Crushers, Tricep Pushdowns |
Pull Day
Next up is Pull Day, where you will focus on the muscles responsible for pulling movements. This includes your back and biceps. Exercises like pull-ups, rows, and bicep curls come into play here.
When you focus on pulling or rowing motions, you work your back and rear shoulders while also working your bicep.
| Target Muscle | Exercises |
|---|---|
| Back | Pull-Ups, Bent-Over Rows, Lat Pulldowns |
| Rear Delt | Cable Rows, Face Pulls, Rear Delt Flyes |
| Biceps | Bicep Curls, Hammer Curls, Concentration Curls |
Leg Day
Last but certainly not least is Leg Day! This day is all about dedicating your workout to your lower body. You’ll work your quads, hamstrings, glutes, and calves by doing things like squats, lunges, and deadlifts.
| Target Muscle | Exercises |
|---|---|
| Quads | Squats, Leg Press, Lunges |
| Hamstrings | Deadlifts, Hamstring Curls, |
| Glutes | Hip Thrusts, Glute Bridges |
| Calves | Calf Raises |
Beginner 3 Day PPL Workout Split
- Monday: Push Day
- Wednesday: Pull Day
- Friday: Leg Day
Push Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups (Knees or Standard) | 3 | 8-12 | 60 sec |
| Dumbbell Bench Press | 3 | 8-12 | 60-90 sec |
| Dumbbell Shoulder Press | 3 | 8-12 | 60-90 sec |
| Tricep Dips (Bench Dips) | 3 | 8-12 | 60 sec |
| Dumbbell Lateral Raises | 3 | 10-15 | 60 sec |
| Tricep Kickbacks (Dumbbell) | 3 | 10-15 | 60 sec |
Pull Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Pull-Ups (or Lat Pull-downs) | 3 | 8-12 | 60-90 sec |
| Bent-Over Dumbbell Rows | 3 | 8-12 | 60-90 sec |
| Seated Cable Rows | 3 | 8-12 | 60-90 sec |
| Dumbbell Shrugs | 3 | 10-15 | 60 sec |
| Bicep Curls (Dumbbell or EZ Bar) | 3 | 10-15 | 60 sec |
| Face Pulls | 3 | 10-15 | 60 sec |
Legs Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squats | 3 | 10-15 | 60-90 sec |
| Dumbbell Lunges | 3 | 8-12 (each leg) | 60-90 sec |
| Leg Press (Machine) | 3 | 8-12 | 60-90 sec |
| Dumbbell Deadlifts | 3 | 8-12 | 60-90 sec |
| Calf Raises (Seated or Standing) | 3 | 10-15 | 60 sec |
| Plank (for core stability) | 3 | 20-30 sec | 30 sec |
3 Day Classic Hypertrophy PPL Routine
Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Bench Press | 4 | 8-12 |
| 2. Overhead Dumbbell Press | 3 | 8-12 |
| 3. Incline Dumbbell Press | 3 | 8-12 |
| 4. Dumbbell Lateral Raise | 3 | 10-15 |
| 5. Tricep Dips (Assisted if needed) | 3 | 8-12 |
| 6. Rope Tricep Pushdown | 3 | 10-15 |
Pull Day (Back, Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 3 | 6-8 |
| 2. Pull-Ups or Lat Pulldown | 3 | 8-12 |
| 3. Barbell Row | 4 | 8-12 |
| 4. Face Pull | 3 | 10-15 |
| 5. Dumbbell Bicep Curl | 3 | 10-12 |
| 6. Hammer Curl | 3 | 10-12 |
Leg Day (Quads, Hamstrings, Glutes, Calves)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squats | 4 | 8-12 |
| 2. Romanian Deadlift | 3 | 8-12 |
| 3. Leg Press | 3 | 10-12 |
| 4. Walking Lunges | 3 | 12-15 |
| 5. Seated Calf Raise | 4 | 12-15 |
| 6. Standing Calf Raise | 3 | 12-15 |
3 Day Strength-Focused Push-Pull-Legs (PPL) Routine
Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Bench Press | 5 | 4-6 |
| 2. Overhead Barbell Press | 4 | 4-6 |
| 3. Incline Barbell Press | 4 | 6-8 |
| 4. Dumbbell Shoulder Press | 3 | 6-8 |
| 5. Close-Grip Bench Press | 3 | 6-8 |
| 6. Tricep Dips (Weighted if possible) | 3 | 6-8 |
Pull Day (Back, Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 5 | 3-5 |
| 2. Barbell Row | 4 | 4-6 |
| 3. Weighted Pull-Ups or Lat Pulldown | 4 | 4-6 |
| 4. One-Arm Dumbbell Row | 3 | 6-8 |
| 5. Barbell Bicep Curl | 3 | 6-8 |
| 6. Hammer Curl | 3 | 6-8 |
Leg Day (Quads, Hamstrings, Glutes, Calves)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squats | 5 | 4-6 |
| 2. Romanian Deadlift | 4 | 4-6 |
| 3. Leg Press | 4 | 6-8 |
| 4. Bulgarian Split Squat | 3 | 6-8 |
| 5. Standing Calf Raise | 4 | 6-8 |
| 6. Seated Calf Raise | 3 | 8-10 |
Dumbbell-Only 3 day Push-Pull-Legs (PPL) Routine
Push Day
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 4 | 8-12 |
| 2. Dumbbell Shoulder Press | 3 | 8-12 |
| 3. Incline Dumbbell Press | 3 | 8-12 |
| 4. Dumbbell Lateral Raise | 3 | 10-15 |
| 5. Dumbbell Chest Fly | 3 | 10-12 |
| 6. Dumbbell Overhead Tricep Extension | 3 | 10-12 |
Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Deadlift | 4 | 6-8 |
| 2. Dumbbell Row | 4 | 8-12 |
| 3. Renegade Row | 3 | 8-10 |
| 4. Dumbbell Reverse Fly | 3 | 10-12 |
| 5. Dumbbell Bicep Curl | 3 | 10-12 |
| 6. Concentration Curl | 3 | 10-12 |
Leg Day
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Squat | 4 | 8-12 |
| 2. Dumbbell Romanian Deadlift | 3 | 8-12 |
| 3. Dumbbell Lunge | 3 | 10-12 |
| 4. Dumbbell Bulgarian Split Squat | 3 | 8-12 |
| 5. Dumbbell Goblet Squat | 3 | 10-12 |
| 6. Dumbbell Calf Raise | 4 | 12-15 |
Bodyweight-Only Push-Pull-Legs (PPL) Routine
Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Push-Ups | 4 | 10-15 |
| 2. Pike Push-Ups | 3 | 10-12 |
| 3. Decline Push-Ups | 3 | 8-12 |
| 4. Diamond Push-Ups | 3 | 8-12 |
| 5. Tricep Dips (On a bench/chair) | 3 | 10-15 |
| 6. Plank to Push-Up | 3 | 10-12 |
Pull Day (Back, Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull-Ups (or Assisted Pull-Ups) | 4 | 6-8 |
| 2. Inverted Rows (Under a table or bar) | 3 | 8-12 |
| 3. Superman Pull | 3 | 10-12 |
| 4. Chin-Ups | 3 | 6-10 |
| 5. Bodyweight Bicep Curl (using a towel or underhand grip on a bar) | 3 | 8-12 |
| 6. Plank Row (Renegade Row without weights) | 3 | 8-10 |
Leg Day (Quads, Hamstrings, Glutes, Calves)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bodyweight Squats | 4 | 12-15 |
| 2. Bulgarian Split Squats | 3 | 8-12 |
| 3. Walking Lunges | 3 | 12-15 |
| 4. Glute Bridges | 3 | 12-15 |
| 5. Single-Leg Romanian Deadlift (Bodyweight) | 3 | 10-12 |
| 6. Calf Raises (on a step) | 4 | 15-20 |
Design Your 3-Day Push Pull Leg Workout Routines
You can create and customize your own personal workout routines based on your specific requirements, preferences, and schedule. Before creating a pla, keep the following information in mind.
1. Determine Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your machine back workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
2. Define Your Workout Goals
The number of reps and sets for your machine back workout will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
3. Progressive Overload
Progressive overload is essential for continuous muscle gain. Try to lift more weight or do more reps/sets gradually.
Start with a comfortable weight that allows for proper form, then increase the load by 2-5% every 1-2 weeks to ensure progression without risking injury.
Tips for Progressive Overload:
- Add small amounts of weight each week.
- Increase reps once you hit the upper end of your rep range (e.g., go from 8 to 12).
- Add an extra set when you feel you can handle more volume.
4. Rest Periods
- For strength-focused exercises (lower reps, heavier weights), rest 2-3 minutes between sets.
- For hypertrophy-focused exercises (moderate reps, moderate weights), rest 1-2 minutes.
- For endurance or isolation exercises, rest 30-60 seconds to keep the intensity high and stimulate growth.
5. Frequency
For beginners, training each muscle group once a week may be sufficient. However, consider training each muscle group twice a week for optimal hypertrophy and muscle growth. This can be achieved by following a 6-day PPL split (e.g., Push/Pull/Legs, rest day, Push/Pull/Legs).
6. Customization Tips
If you want to prioritise specific weaknesses or muscle groups, adjust the workout plan by adding extra sets or isolation exercises for those areas (e.g., adding more shoulder work if deltoid development is lagging).
Ensure proper rest and recovery with rest days or light cardio to avoid overtraining. Listen to your body and adjust the volume accordingly if you feel too fatigued.
References
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
- Pedersen H, Fimland MS, Schoenfeld BJ, Iversen VM, Cumming KT, Jensen S, Saeterbakken AH, Andersen V. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC Sports Sci Med Rehabil. 2022 May 14;14(1):87. doi: 10.1186/s13102-022-00481-7. PMID: 35568897; PMCID: PMC9107721.
- Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526. doi: 10.1519/JSC.0000000000003573. PMID: 32168178.
- Alves RC, Prestes J, Enes A, de Moraes WMA, Trindade TB, de Salles BF, Aragon AA, Souza-Junior TP. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports (Basel). 2020 Nov 18;8(11):149. doi: 10.3390/sports8110149. PMID: 33218168; PMCID: PMC7698840.
- Geanta, Vlad Adrian. (2021). Using Push-Pull-Legs Training : A Weight Training Method for Muscle Hypertrophy in Upper Body on Amateur Athletes ( in Arena – Journal of Physical Activities (2285-830X). 26-37.
