Training Guides / Workout programs
Push/pull/legs program
The push/pull/legs split groups muscles by movement and runs 3 or 6 days a week. Here is a full weekly table, how to progress it and who it suits best.
Push/pull/legs, usually shortened to PPL, splits training into three types of day. Push days train the chest, shoulders and triceps. Pull days train the back, rear shoulders and biceps. Legs days train the quads, hamstrings, glutes and calves. You can run the cycle once a week (3 days) or twice a week (6 days).
General education only. Check with a doctor before starting a new training program if you have any health concerns.
Who it suits
PPL works best for lifters with at least a few months of experience who enjoy the gym and want more volume for muscle growth. The six-day version gives each muscle two sessions a week, which research suggests is generally better for hypertrophy than one. The three-day version hits each muscle only once a week, so beginners usually do better with a full-body plan.
The weekly table (6-day version)
Run Push A, Pull A, Legs A, Push B, Pull B, Legs B, then one rest day.
| Day | Exercises | Sets x reps |
|---|---|---|
| Push A | Bench press; overhead press; incline dumbbell press; lateral raise; triceps pushdown | 4x5, 3x8, 3x10, 3x15, 3x12 |
| Pull A | Deadlift; pull-up; chest-supported row; face pull; barbell curl | 3x5, 3x6-10, 3x10, 3x15, 3x10 |
| Legs A | Squat; Romanian deadlift; leg press; leg curl; calf raise | 4x5, 3x8, 3x12, 3x12, 4x12 |
| Push B | Overhead press; incline bench; dips; cable fly; overhead triceps extension | 4x6, 3x8, 3x10, 3x15, 3x12 |
| Pull B | Barbell row; lat pulldown; one-arm dumbbell row; rear delt fly; hammer curl | 4x8, 3x10, 3x10, 3x15, 3x12 |
| Legs B | Front squat or hack squat; hip thrust; walking lunge; leg extension; calf raise | 3x8, 3x10, 3x10/leg, 3x15, 4x15 |
For the 3-day version, run Push A, Pull A and Legs A each week and add one extra set to each main lift.
How to progress
Use double progression for most exercises. Pick a rep range, such as 8 to 12. Use the same weight until you reach the top of the range on every set, then increase the weight and start back at the bottom. For the first lift of each day, aim to add a little weight or a rep each week. See progressive overload.
Most sets should end 1 to 3 reps short of failure; isolation exercises at the end of the session can go closer. The RPE guide explains how to judge this.
Pros and cons
| Pros | Cons |
|---|---|
| High weekly volume for each muscle | Six days a week is a big time commitment |
| Each session has a clear focus | Missing a day throws off the rotation |
| Easy to customize exercises | Leg days are tough to recover from twice a week |
| Plenty of variety | Not ideal for complete beginners |
Tips for success
- Do not skip legs. It is the hardest day and the one most often missed.
- Keep sessions under about 75 minutes. If you run long, drop the last exercise rather than rushing rest periods.
- Deload every 6 to 8 weeks or when performance drops; see deloads.
- Sleep and protein matter more at this volume. Read sleep and recovery and protein.
If six days is too many, the upper/lower split gives each muscle the same twice-a-week frequency in four days.