One of the best workout splits you can adopt to gain muscle is the Push/Pull/Legs routine.
This training technique has stood the test of time and has become a staple in fitness programs worldwide owing to its simplicity and efficacy.
The PPL split will help you build muscle, strength, or overall fitness. It allows for a balanced approach that targets all major muscle groups throughout the week.
Here, I will explain the Push/Pull/Legs split and explore why it is such an effective workout routine. You’ll learn how to make your own workout split.
Let’s jump in and see how this proven training split can transform your workouts.
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 | Example Exercises |
|---|---|
| Quads | Squats, Leg Press, Lunges |
| Hamstrings | Deadlifts, Hamstring Curls, |
| Glutes | Hip Thrusts, Glute Bridges |
| Calves | Calf Raises |
3 Day Push Pull Leg Workout Split
- Monday: Push Day
- Wednesday: Pull Day
- Friday: Leg Day
Push Day: Chest, Shoulders & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 8-10 |
| Incline Dumbbell Press | 3 | 8-10 |
| Shoulder Press | 3 | 8-10 |
| Lateral Raises | 3 | 10-12 |
| Tricep Dips | 3 | 8-10 |
| Skull Crushers | 3 | 10-12 |
Pull Day: Back, Traps & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 3 | 6-8 |
| Bent-Over Rows | 3 | 8-10 |
| Seated Cable Rows | 3 | 8-10 |
| Face Pulls | 3 | 10-12 |
| Bicep Curls | 3 | 10-12 |
| Hammer Curls | 3 | 10-12 |
Leg Day: Quads, Hamstrings & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8-10 |
| Deadlifts | 3 | 6-8 |
| Leg Press | 3 | 8-10 |
| Leg Curl | 3 | 10-12 |
| Calf Raises | 3 | 10-15 |
| Glute Bridges | 3 | 10-12 |
6-Day Push/Pull/Legs Workout Plan
- Monday: Push Workout A
- Tuesday: Pull Workout A
- Wednesday: Legs Workout A
- Thursday: Push Workout B
- Friday: Pull Workout B
- Saturday: Legs Workout B
- Sunday: Rest or active recovery
Push Workout A – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Incline Press | 3 | 10-12 | 60 sec |
| Overhead Dumbbell Shoulder Press | 3 | 10-12 | 60 sec |
| Dips | 3 | 8-10 | 60 sec |
| Cable Lateral Raises | 4 | 12-15 | 30 sec |
| Skull Crushers (EZ Bar or Dumbbell) | 3 | 10-12 | 30 sec |
| Push-Ups (Weighted or Standard) | 3 | AMRAP | 15 sec |
Pull Workout A – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 4 | 6-8 | 90-120 sec |
| Bent Over Barbell Row | 3 | 8-10 | 60 sec |
| Lat Pulldowns | 3 | 10-12 | 60 sec |
| Seated Cable Rows | 4 | 10-12 | 60 sec |
| Face Pulls | 3 | 12-15 | 30 sec |
| Barbell Curl | 4 | 10-12 | 30 sec |
| Hammer Curls | 3 | 10-12 | 15 sec |
Legs Workout A – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 8-10 | 90-120 sec |
| Romanian Deadlift | 3 | 10-12 | 60 sec |
| Leg Press | 4 | 10-12 | 60 sec |
| Walking Lunges | 3 | 12-15 | 60 sec |
| Calf Raises (Standing or Seated) | 5 | 12-15 | 30 sec |
| Leg Extensions | 3 | 10-12 | 30 sec |
| Glute Bridges | 3 | 12-15 | 15 sec |
Push Workout B – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Barbell Shoulder Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Bench Press | 3 | 10-12 | 60 sec |
| Arnold Press | 3 | 10-12 | 60 sec |
| Close-Grip Bench Press | 3 | 8-10 | 60 sec |
| Pec Deck Machine | 4 | 12-15 | 30 sec |
| Cable Tricep Overhead Extensions | 3 | 10-12 | 30 sec |
| Diamond Push-Ups | 3 | AMRAP | 15 sec |
Pull Workout B – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 4 | 6-8 | 90-120 sec |
| T-Bar Row | 3 | 8-10 | 60 sec |
| Pull-Ups | 4 | 6-10 | 60 sec |
| Seated Dumbbell Rows | 3 | 10-12 | 60 sec |
| Dumbbell Shrugs | 4 | 10-12 | 30 sec |
| Preacher Curls | 3 | 10-12 | 30 sec |
| Cable Face Pulls | 3 | 12-15 | 15 sec |
Legs Workout B – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat Or Leg Press | 4 | 8-10 | 90-120 sec |
| Barbell Good Mornings | 3 | 10-12 | 60 sec |
| Bulgarian Split Squats | 4 | 10-12 (each leg) | 60 sec |
| Leg Curl | 3 | 10-12 | 30 sec |
| Seated Calf Raises | 5 | 12-15 | 30 sec |
| Box Jumps | 3 | 8-10 | 60 sec |
| Cable Abductor Raises | 3 | 12-15 | 15 sec |
Hypertrophy Focused Push/Pull/Leg Routine
Push Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Dumbbell Bench Press | 4 | 8-12 | 60-90 sec |
| Incline Dumbbell Press | 4 | 8-12 | 60-90 sec |
| Seated Dumbbell Shoulder Press | 4 | 8-12 | 60-90 sec |
| Lateral Raises (Dumbbell) | 4 | 12-15 | 30-45 sec |
| Tricep Dips (Weighted if possible) | 3 | 8-12 | 60 sec |
| Overhead Tricep Extensions (Dumbbell or EZ Bar) | 3 | 10-12 | 60 sec |
| Cable Chest Flys | 3 | 12-15 | 30-45 sec |
Pull Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups (Weighted if possible) | 4 | 6-10 | 60-90 sec |
| Bent-Over Barbell Rows | 4 | 8-12 | 60-90 sec |
| Seated Cable Rows | 4 | 10-12 | 60 sec |
| Face Pulls | 3 | 12-15 | 30-45 sec |
| Barbell Shrugs | 3 | 10-12 | 60 sec |
| Incline Dumbbell Curls | 3 | 10-12 | 60 sec |
| Hammer Curls (Dumbbell) | 3 | 10-12 | 30-45 sec |
Legs Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 8-12 | 60-90 sec |
| Romanian Deadlifts | 4 | 8-12 | 60-90 sec |
| Leg Press | 4 | 10-15 | 60 sec |
| Walking Lunges (Dumbbell) | 3 | 10-12 (each leg) | 60 sec |
| Leg Curls (Seated or Lying) | 3 | 10-15 | 30-45 sec |
| Calf Raises (Standing or Seated) | 4 | 12-15 | 30-45 sec |
| Plank (for core stability) | 3 | 30-60 sec | 30 sec |
Strength-Focused Push Pull Leg Routine
Push Workout (Chest, Shoulders, and Triceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 3-5 | 90-120 sec |
| Standing Overhead Press | 5 | 3-5 | 90-120 sec |
| Incline Barbell Bench Press | 4 | 6-8 | 60-90 sec |
| Dips (Weighted if possible) | 4 | 6-8 | 60-90 sec |
| Dumbbell Side Lateral Raises | 3 | 8-10 | 60 sec |
| Skull Crushers (EZ Bar) | 3 | 6-8 | 60 sec |
| Cable Tricep Pushdown | 3 | 10-12 | 30-45 sec |
Pull Workout (Back, Traps, and Biceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 5 | 3-5 | 90-120 sec |
| Bent-Over Barbell Row | 5 | 6-8 | 90-120 sec |
| Pull-Ups (Weighted if possible) | 4 | 6-8 | 60-90 sec |
| Barbell Shrugs | 4 | 6-8 | 60 sec |
| Seated Cable Rows | 3 | 8-10 | 60 sec |
| Barbell Bicep Curls | 3 | 6-8 | 60 sec |
| Face Pulls | 3 | 10-12 | 30-45 sec |
Legs Workout (Quads, Hamstrings, and Calves)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 5 | 3-5 | 90-120 sec |
| Romanian Deadlift | 5 | 6-8 | 90-120 sec |
| Leg Press | 4 | 6-8 | 60-90 sec |
| Bulgarian Split Squats (Weighted) | 4 | 6-8 (each leg) | 60-90 sec |
| Leg Curls (Seated or Lying) | 3 | 8-10 | 60 sec |
| Standing Calf Raises | 4 | 10-12 | 30-45 sec |
| Plank (for core stability) | 3 | 30-60 sec | 30 sec |
Endurance-Focused Push/Pull/Legs (PPL)
Push Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Push-Ups | 3 | 15-20 | Bodyweight Compound |
| Incline Dumbbell Press | 3 | 12-15 | Compound |
| Dumbbell Shoulder Press | 3 | 12-15 | Compound |
| Lateral Raises | 3 | 15-20 | Isolation |
| Tricep Dips (Bench) | 3 | 15-20 | Compound |
| Overhead Tricep Extensions | 3 | 12-15 | Isolation |
Pull Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Pull-Ups (Assisted if necessary) | 3 | 8-12 | Compound |
| Seated Cable Row | 3 | 12-15 | Compound |
| Bent-Over Dumbbell Row | 3 | 12-15 | Compound |
| Face Pulls | 3 | 15-20 | Isolation |
| Bicep Curls (Dumbbell or Cable) | 3 | 15-20 | Isolation |
Leg Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bodyweight Squats | 3 | 15-20 | Bodyweight Compound |
| Lunges (Walking or Stationary) | 3 | 12-15 per leg | Compound |
| Leg Press | 3 | 12-15 | Compound |
| Calf Raises | 3 | 15-20 | Isolation |
| Glute Bridges | 3 | 15-20 | Isolation |
| Plank (for Core Stability) | 3 | 30-60 seconds | Core Exercise |
Beginner PPL Workout Split
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 (Bodyweight if necessary) | 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 |
Design You 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.
