What Is Push Pull Legs?
Push Pull Legs (PPL) is a training split that organizes your workouts by movement pattern rather than individual muscles. It's one of the most effective and popular splits for building muscle.
- Push Days: All pressing movements — bench press, overhead press, dips, tricep work
- Pull Days: All pulling movements — rows, pull-ups, deadlifts, bicep work
- Leg Days: All lower body — squats, leg press, RDLs, leg curls, calf raises
Why PPL Works So Well
1. Optimal Frequency
Running PPL twice per week (6-day split) hits each muscle group 2x/week—the sweet spot for hypertrophy according to research.
2. Logical Grouping
Muscles that work together train together. When you bench, your triceps work. When you row, your biceps work. PPL leverages this synergy.
3. Built-in Recovery
After push day, your chest and triceps rest while you do pull and legs. By the time you push again, you're recovered.
4. Flexible Structure
PPL works whether you have 3, 4, 5, or 6 days to train. Just rotate through the pattern.
PPL Templates
6-Day PPL (Most Popular)
Push → Pull → Legs → Push → Pull → Legs → Rest
Each muscle trained 2x/week. Optimal for hypertrophy if recovery allows.
3-Day PPL
Push → Pull → Legs → Rest → Repeat
Each muscle 1-1.5x/week. Good for beginners or those with limited time.
4-Day PPL (Rotating)
Week 1: Push → Pull → Rest → Legs → Push → Rest → Rest
Week 2: Pull → Legs → Rest → Push → Pull → Rest → Rest
Continuously rotate—you'll hit everything roughly equally over time.
Sample PPL Workouts
🔵 Push Day
- Bench Press: 4x6-8
- Overhead Press: 3x8-10
- Incline DB Press: 3x10-12
- Lateral Raises: 3x12-15
- Tricep Pushdowns: 3x10-12
- Overhead Tricep Extension: 2x12-15
🟢 Pull Day
- Barbell Rows: 4x6-8
- Pull-ups or Lat Pulldowns: 3x8-10
- Cable Rows: 3x10-12
- Face Pulls: 3x15-20
- Barbell Curls: 3x8-10
- Hammer Curls: 2x12-15
🔴 Leg Day
- Squats: 4x6-8
- Romanian Deadlifts: 3x8-10
- Leg Press: 3x10-12
- Leg Curls: 3x10-12
- Walking Lunges: 2x12 each
- Calf Raises: 4x12-15
How to Progress
Progressive overload is key. Methods to progress on PPL:
- Add weight when you hit the top of rep range
- Add reps within prescribed range
- Add sets over training blocks (up to recoverable limits)
- Improve technique for better muscle engagement
Track every workout. Apps like Gainz Pro show you exactly what you need to beat.
Common PPL Mistakes
- Neglecting rear delts/upper back — Add face pulls and rear delt work
- Going too heavy on isolation — Save intensity for compounds
- Skipping leg day — Classic. Don't be that person.
- Not progressing — Adding weight/reps is the whole point
- Ignoring fatigue — 6-day PPL is demanding. Deload when needed.
Frequently Asked Questions
What is push pull legs?
A training split organized by movement. Push (chest/shoulders/triceps), Pull (back/biceps), Legs (lower body). One of the most effective splits for hypertrophy.
Is PPL good for building muscle?
Excellent. It allows optimal frequency (2x/week per muscle with 6-day version) and manages fatigue by grouping synergistic muscles.
How many days is PPL?
Flexible—run it 3, 4, 5, or 6 days per week. The 6-day version (PPLPPLx) is most popular for hypertrophy.
PPL vs Upper Lower—which is better?
Neither universally. PPL allows more volume per session; Upper/Lower gives more frequency in fewer days. Choose based on schedule and recovery.
The Bottom Line
Push Pull Legs is popular because it works. It's flexible, logical, and allows the frequency and volume that drive muscle growth.
If you can train 5-6 days per week and recover adequately, 6-day PPL is hard to beat for hypertrophy. If you have less time, the rotating versions work great too.
The key—as always—is progressive overload. Track your workouts, beat your previous numbers, and the gains will follow.