Strength training
Push Pull Legs Split: 3-Day and 6-Day PPL Routines
Published October 20, 2026
Push pull legs (PPL) is a training split that groups exercises by movement: a push day (chest, shoulders, triceps), a pull day (back, rear shoulders, biceps) and a leg day (quads, hamstrings, glutes, calves). Run it 6 days a week to hit each muscle twice, or 3 days a week as a simpler once-a-week version.
PPL is popular because it's logical, easy to remember and scales from intermediate to advanced. Below are both versions with exact sets and reps, plus how to decide if it's right for you.
Is PPL right for you?
| Situation | Best choice |
|---|---|
| Beginner, 3 days/week | Full body workout is usually better |
| 4 days/week | Upper lower split |
| 6 days/week, intermediate+ | PPL x 2 |
| 3 days/week, likes splits | PPL x 1 (works, but each muscle only once a week) |
Why frequency matters: a 2016 meta-analysis by Schoenfeld and colleagues found training a muscle at least twice per week produced more growth than once. That's why the 6-day version is the "real" PPL for muscle.
6-day PPL (each muscle twice a week)
Schedule: Push / Pull / Legs / Push / Pull / Legs / Rest. Use heavier "A" days and lighter, higher-rep "B" days.
Push A (heavy)
| Exercise | Sets x reps |
|---|---|
| Bench press | 4 x 5-8 |
| Overhead press | 3 x 6-10 |
| Incline dumbbell press | 3 x 8-12 |
| Lateral raise | 3 x 12-15 |
| Triceps pushdown | 3 x 10-12 |
Pull A (heavy)
| Exercise | Sets x reps |
|---|---|
| Deadlift or rack pull | 3 x 4-6 |
| Pull-ups (weighted if possible) | 4 x 6-10 |
| Barbell row | 3 x 6-10 |
| Face pull | 3 x 12-15 |
| Barbell curl | 3 x 8-12 |
Legs A (heavy)
| Exercise | Sets x reps |
|---|---|
| Back squat | 4 x 5-8 |
| Romanian deadlift | 3 x 8-10 |
| Leg press | 3 x 10-12 |
| Leg curl | 3 x 10-12 |
| Standing calf raise | 4 x 8-12 |
Push B / Pull B / Legs B (volume)
Swap to variations with 8-15 reps: incline bench, dumbbell shoulder press, dips, cable fly; lat pulldown, seated cable row, chest-supported row, hammer curl; front squat or hack squat, hip thrust, Bulgarian split squat, leg extension, seated calf raise.
Weekly sets per muscle: about 12 to 18, a strong range for intermediates.
3-day PPL (once a week)
Same structure, Monday-Wednesday-Friday, with the heavy and volume exercises combined (5 to 6 exercises per day, 3 sets each). It works, but most people grow better on full body at 3 days because each muscle gets hit more often.
Progression
- Main lifts (first exercise): add 5 lb (2.5 kg) on lower body or 2.5 lb (1 to 1.25 kg) on upper body when you hit the top of the rep range on all sets.
- Accessories: add reps first, then weight.
- Deload: every 6 to 8 weeks, cut sets in half for a week.
- A 2017 meta-analysis by Schoenfeld and colleagues found more weekly sets led to more growth, with 10+ sets per muscle per week beating fewer than 5. Add sets gradually rather than all at once.
Recovery on a 6-day plan
- Sleep 7 to 9 hours.
- Eat 0.7 to 1 g protein per lb (1.6 to 2.2 g/kg): how much protein per day.
- Keep 1 to 3 reps in reserve on most sets; failure only on last sets of isolation work.
- If performance drops two sessions in a row, take an extra rest day.
Common PPL mistakes
- Too much pressing, not enough pulling (shoulders suffer). Keep pull volume equal or higher.
- Ignoring hamstrings and glutes on leg day.
- 8+ exercises per day: quality drops.
- Running PPL 6 days a week as a total beginner.
Bottom line
PPL is a great split once you can train 6 days a week and have learned the main lifts. If you're newer or busier, start with full body or a beginner workout plan. For a structured 12-week plan with progression and a log, see our programme.
Frequently asked questions
Is push pull legs good for beginners?
It can work, but most beginners progress faster on a full-body plan 3 days a week because each muscle gets trained more often and they practice the main lifts more frequently. PPL becomes a great choice after 6 to 12 months of consistent training.
How long should a PPL workout take?
About 60 to 75 minutes including warm-up. If you're consistently past 90 minutes, reduce exercises or rest periods on accessory work.
Can I do PPL 4 days a week?
Yes: rotate through Push, Pull, Legs, Push one week, then Pull, Legs, Push, Pull the next. Each muscle is trained a little less than twice a week on average, which still works well.
Where do abs and calves go in PPL?
Calves usually go on leg days. Abs can be added at the end of any 2 or 3 sessions, often legs and pull days. Rear delts and face pulls go on pull days.
Is PPL good for strength?
Yes, if your main lifts are prioritized at the start of the session in lower rep ranges (3 to 6) and progressed over time. For pure powerlifting, a program designed around the three competition lifts may be more specific.
What if I miss a day on PPL?
Continue with the next session in the sequence. The rotation matters more than the calendar day.
Studies cited
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-016-0543-8
- Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197