Push/Pull/Legs (PPL)
Push/Pull/Legs (PPL)
Definition
PPL (Push/Pull/Legs) is a training method that divides muscle groups into 3 categories based on their function:
- Push: chest, shoulders, triceps
- Pull: back, biceps, traps, rear delts
- Legs: quads, hamstrings, glutes, calves, abs
It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.
💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.
Who is PPL for?
PPL is ideal for:
- ✅ Intermediate/advanced lifters needing more volume
- ✅ Bodybuilders seeking maximum hypertrophy
- ✅ Lifters training 5-6x/week with good recovery
- ✅ Symmetrical aesthetics (each session balances push/pull)
Less suited for:
- ⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)
- ⚠️ Lifters limited to 3 sessions/week
The 2 PPL versions
6-day version (PPL x2)
Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest
✅ Frequency per muscle: 2x/week → optimal for hypertrophy
3-day version (classic PPL)
Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest
⚠️ Frequency per muscle: 1x/week → suboptimal for muscle gain
Sample Push session
| Exercise | Sets × Reps |
|---|---|
| Bench Press | 4 × 6-8 |
| Overhead Press | 3 × 8-10 |
| Incline Dumbbell Press | 3 × 10-12 |
| Lateral Raises | 3 × 12-15 |
| Cable Triceps | 3 × 12-15 |
| Dips | 3 × max |
Sample Pull session
| Exercise | Sets × Reps |
|---|---|
| Pull-ups or Lat Pulldown | 4 × 6-8 |
| Barbell Row | 3 × 8-10 |
| Horizontal Cable Row | 3 × 10-12 |
| Face Pull | 3 × 12-15 |
| Barbell Curl | 3 × 10-12 |
| Hammer Curl | 3 × 12 |
Sample Legs session
| Exercise | Sets × Reps |
|---|---|
| Squat | 4 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Hamstring Leg Curl | 3 × 12-15 |
| Standing Calf Raises | 4 × 12-15 |
| Abs (plank, crunch) | 3 × 12-15 |
Pros and cons
Pros:
- ✅ High volume per muscle group
- ✅ Separate recovery (push doesn't interfere with pull)
- ✅ Variation of attack angles
- ✅ Very flexible (3 or 6 days)
Cons:
- ⚠️ Requires 6 sessions/week to be optimal
- ⚠️ Long sessions (60-90 min)
- ⚠️ Missing a session unbalances the schedule
Key takeaways
PPL is an excellent split for 5-6x/week lifters with 2x per muscle frequency. To do it right, commit to 6 days a week. For 3-4 sessions/week, prefer Full Body or Upper/Lower. High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.
Related terms
RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.
RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.
Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.
A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.
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