Push Pull Legs Split Routine
The Push Pull Legs (PPL) split routine is one of the most popular and effective workout splits for building muscle and strength. It divides training into three intense sessions targeting different muscle groups that allow full recovery of each muscle group in between.
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Overview
Each workout targets muscles that work together during specific types of movements, allowing for optimal recovery and growth. Workouts are typically done three times per week, with at least one rest day between sessions. Off days can include rest, cardio, mobility work, or other sports activities.
This routine is ideal for intermediate to advanced lifters looking to maximize hypertrophy (muscle size growth) and strength gains.
Push Workout
Chest • Shoulders • Triceps
Targets all pressing and pushing movements. Builds muscle mass and strength in the chest, shoulders, and triceps.
1. Bench Press
2. Incline Dumbbell Press
3. Dumbbell Shoulder Press
Seated or standing
4. Dumbbell Lateral Raise
5. Dips
Add weight if needed
6. Tricep Cable Extension
Pull Workout
Back • Biceps • Rear Delts
Focuses on all pulling movements. Builds back strength and muscle mass while developing arm flexors and posterior shoulder stability.
1. Pull-Ups
Palms facing away from your body
2. Barbell Rows
Bent over with a flat back
3. Lat Pulldowns
4. Seated Cable Rows
5. Face Pulls
Cable set at face level, pull to face
6. Dumbbell Bicep Curls
Leg Workout
Quads • Hamstrings • Glutes • Calves
Complete lower body development focused on strength and muscle growth. Targets all leg muscles including both the anterior and posterior chains.
1. Barbell Back Squats
2. Romanian Deadlifts
Slight leg bend, reach just below knees
3. Dumbbell Split Squat
Elevate rear foot on bench or platform
4. Leg Curls
5. Standing Calf Raises
6. Glute Bridge
Lifting Program Guidelines
Optimize your training by following these evidence-based principles for the PPL split.
Weekly Schedule
Train three days per week with at least one rest day between sessions. Typical schedule: Monday (Push), Wednesday (Pull), Friday (Legs). Off days can include cardio, mobility work, or active recovery.
Progressive Overload
Increase weight when you can complete all prescribed sets and reps with proper form. Aim for 2.5-5 lb increases on upper body lifts and 5-10 lb on lower body movements.
Rest Periods
Rest 2-3 minutes between compound lifts (squats, deadlifts, bench press). Rest 60-90 seconds between isolation exercises. Adjust based on recovery needs and training intensity.
Form & Technique
Prioritize proper form over weight progression. Control the eccentric (lowering) phase and maintain tension throughout each rep. Consider filming sets to review technique.