The Push, Pull, Legs (PPL) workout routine is a popular and highly effective way to structure your strength training. It splits your workouts into three categories—push, pull, and legs—making it simple to target different muscle groups on different days. Whether you’re a beginner or an experienced lifter, PPL can help you optimize your training, ensure balanced muscle growth, and prevent overtraining.
In this post, we’ll explain how PPL works, and provide you with a 4-day, 3-day, and 2-day training plan. We’ll also dive into the pros and cons of PPL training to help you decide if it’s the right approach for you.
What is Push, Pull, Legs (PPL) Training?
The Push, Pull, Legs routine splits your workout into three distinct days:
- Push Day: Focuses on exercises that target the muscles used for pushing movements, like the chest, shoulders, and triceps.
- Pull Day: Concentrates on pulling movements, which engage the back, biceps, and rear shoulders.
- Leg Day: Dedicated to exercises that work your lower body, including quads, hamstrings, glutes, and calves.
PPL is a flexible workout program that can be adjusted to fit various schedules, making it ideal for those who want to train multiple times per week without burning out. You can structure it as a 2-day, 3-day, or 4-day per week plan, depending on your fitness level and goals.
PPL 4-Day Per Week Plan
A 4-day PPL split is ideal if you want a balance between training frequency and recovery. In this schedule, you’ll have one workout for each of the push, pull, and leg categories, with a fourth day to repeat one of the workouts (usually legs or push, but you can choose based on your goals).
Sample 4-Day PPL Workout Plan
Day 1: Push
- Barbell Bench Press: 4 sets of 8 reps
- Overhead Press: 3 sets of 10 reps
- Dumbbell Chest Fly: 3 sets of 12 reps
- Triceps Dips: 3 sets of 10 reps
- Lateral Raises: 3 sets of 15 reps
Day 2: Pull
- Pull-ups or Lat Pulldowns: 4 sets of 8-10 reps
- Barbell Rows: 4 sets of 8 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Face Pulls: 3 sets of 15 reps
- Hammer Curls: 3 sets of 12 reps
Day 3: Rest or Active Recovery
Day 4: Legs
- Barbell Squats: 4 sets of 8 reps
- Romanian Deadlifts: 3 sets of 10 reps
- Leg Press: 4 sets of 12 reps
- Walking Lunges: 3 sets of 10 reps per leg
- Calf Raises: 3 sets of 15 reps
Day 5: Push (or repeat Legs)
- Incline Dumbbell Press: 4 sets of 8 reps
- Arnold Press: 3 sets of 10 reps
- Skull Crushers: 3 sets of 12 reps
- Push-ups: 3 sets to failure
- Triceps Rope Pushdowns: 3 sets of 12-15 reps
Day 6 & 7: Rest or Active Recovery
Pros of 4-Day PPL Plan:
- Great balance between frequency and recovery.
- Allows for more volume per muscle group.
- Excellent for building strength and muscle size.
Cons of 4-Day PPL Plan:
- Requires four days at the gym, which may not fit into everyone’s schedule.
- You might feel fatigued by the fourth training day, depending on your intensity.
PPL 3-Day Per Week Plan
A 3-day PPL split is ideal for people who can’t commit to four or more days a week but still want a structured and effective workout plan. Each workout will target a different group of muscles, providing ample recovery time between sessions.
Sample 3-Day PPL Workout Plan
Day 1: Push
- Barbell Bench Press: 4 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Dumbbell Chest Fly: 3 sets of 12 reps
- Triceps Dips: 3 sets of 10 reps
- Lateral Raises: 3 sets of 15 reps
Day 2: Pull
- Pull-ups or Lat Pulldowns: 4 sets of 8-10 reps
- Barbell Rows: 4 sets of 8 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Face Pulls: 3 sets of 15 reps
- Hammer Curls: 3 sets of 12 reps
Day 3: Legs
- Barbell Squats: 4 sets of 8 reps
- Romanian Deadlifts: 3 sets of 10 reps
- Leg Press: 4 sets of 12 reps
- Walking Lunges: 3 sets of 10 reps per leg
- Calf Raises: 3 sets of 15 reps
Rest Days: The 3-day split allows for 4 rest or active recovery days.
Pros of 3-Day PPL Plan:
- Allows for plenty of recovery time between workouts.
- Easy to fit into a busy schedule.
- Great for maintaining muscle and strength without overtraining.
Cons of 3-Day PPL Plan:
- Fewer total workouts, which may slow down progress for advanced lifters.
- Each workout might feel more intense as you’re fitting more volume into fewer sessions.
PPL 2-Day Per Week Plan
The 2-day PPL split is best suited for people who are very busy or just starting out. While less frequent than other schedules, this plan still allows you to hit all major muscle groups each week.
Sample 2-Day PPL Workout Plan
Day 1: Push & Pull Combo
- Barbell Bench Press: 3 sets of 8 reps
- Overhead Press: 3 sets of 10 reps
- Pull-ups or Lat Pulldowns: 3 sets of 8 reps
- Barbell Rows: 3 sets of 8 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Triceps Dips: 3 sets of 10 reps
Day 2: Legs
- Barbell Squats: 4 sets of 8 reps
- Romanian Deadlifts: 3 sets of 10 reps
- Leg Press: 4 sets of 12 reps
- Walking Lunges: 3 sets of 10 reps per leg
- Calf Raises: 3 sets of 15 reps
Rest Days: 5 rest or active recovery days
Pros of 2-Day PPL Plan:
- Ideal for people with limited time.
- Helps beginners ease into weight training.
- Enough volume to maintain muscle.
Cons of 2-Day PPL Plan:
- Slower progress for building strength and muscle.
- You may have to combine muscle groups into one session, which can be tiring.
Pros and Cons of Push, Pull, Legs Training
Pros:
- Balanced Training: PPL ensures that each muscle group gets sufficient attention, reducing the risk of imbalances.
- Flexibility: You can tailor the frequency to your schedule, whether that’s 2, 3, 4, or more days a week.
- Effective for Strength and Muscle: Both strength and muscle gains are achievable with the PPL structure.
- Recovery Focused: PPL allows for sufficient recovery between sessions by spacing out muscle group work.
Cons:
- Time Commitment: While PPL is flexible, those opting for a 4-day or more split need to commit time to the gym several days a week.
- Intensity Required: Each workout session requires high effort and focus to be effective.
- Not Ideal for Beginners: PPL might be overwhelming for complete beginners unfamiliar with exercise form or weightlifting techniques.
Important Disclaimer:
Before starting any new exercise program, especially one that involves weightlifting, consult your doctor or healthcare provider. It’s important to ensure that your body is ready for the demands of resistance training, especially if you have pre-existing health conditions or have been inactive for a period of time.
Conclusion
The Push, Pull, Legs (PPL) workout routine is versatile, effective, and easy to adapt to various schedules and fitness levels. Whether you’re training 2, 3, or 4 days a week, PPL helps you structure your workouts to build strength, muscle, and endurance in a balanced way.
Remember to listen to your body, focus on form, and don’t rush the process. Whether you’re aiming to get stronger, build muscle, or simply maintain a healthy lifestyle, the PPL routine can be an excellent tool for reaching your fitness goals.