Push Pull Legs — the complete guide
The most popular intermediate split on the internet. Three workout types — push, pull, legs — repeated 3 to 6 times a week. Below: full sample programs, when PPL works, and how to run it free in AILiftLog.
Sample 6-day PPL split
Push → Pull → Legs → Push → Pull → Legs → Rest. Each muscle group hit twice a week.
Push Day
- Bench Press — 4×6–8
- Overhead Press — 3×8–10
- Incline Dumbbell Press — 3×10–12
- Lateral Raise — 3×12–15
- Triceps Pushdown — 3×10–12
- Overhead Triceps Extension — 3×10–12
Pull Day
- Deadlift — 3×5
- Pull-Up or Lat Pulldown — 4×6–10
- Barbell Row — 4×8–10
- Face Pull — 3×12–15
- Barbell Curl — 3×8–10
- Hammer Curl — 3×10–12
Leg Day
- Squat — 4×6–8
- Romanian Deadlift — 3×8–10
- Leg Press — 3×10–12
- Leg Curl — 3×10–12
- Standing Calf Raise — 4×10–15
- Hanging Leg Raise — 3×10–15
3-day vs 6-day PPL
3-day PPL (Mon/Wed/Fri) is the minimum dose — one cycle a week. Each muscle group is trained once. Good for beginners or anyone with limited time. Progress is slower than a higher-frequency split.
6-day PPL (Mon–Sat, rest Sun) is the version most people mean when they say "PPL". Each muscle group is trained twice a week, which is optimal for hypertrophy. Recovery is the limit — most people need to drop to 5 days within a few months.
Who PPL works for
PPL works best for:
- • Intermediate lifters who have outgrown linear progression (StrongLifts 5×5, Starting Strength)
- • Anyone training primarily for muscle size (hypertrophy)
- • People who can train 5–6 days a week and recover well
- • Lifters who get bored doing the same lifts every session — PPL has more exercise variety than 5×5
When to switch from PPL
Most people drift off 6-day PPL when life gets busy. Drop to 5-day (Push/Pull/Legs/Upper/Lower) before quitting the split entirely. Switch to a 4-day upper/lower if you genuinely can't recover from 6 sessions a week.
Run PPL in AILiftLog
AILiftLog ships with the 6-day PPL pre-built. The AI workout generator also customizes the program around your equipment, recovery and the lifts you actually want to focus on. Free forever — Pro just adds AI coaching on top.
FAQ
What is push pull legs?
Push Pull Legs (PPL) is a training split that organizes the week by movement pattern. Push days hit chest, shoulders and triceps. Pull days hit back and biceps. Leg days hit quads, hamstrings, glutes and calves. Each muscle group gets full recovery before being trained again.
How many days a week should I do push pull legs?
Three days a week (one cycle) is the minimum and works for beginners. Six days a week (two full cycles) is the classic intermediate-to-advanced version, hitting each muscle group twice a week. Five days is the most common compromise — six days are demanding to recover from.
Is PPL good for building muscle?
Yes — when run 5–6 days a week, PPL gives most muscle groups two stimulus sessions per week, which is the sweet spot for hypertrophy according to current research. The 3-day version builds muscle but progresses slower than upper/lower split done 4 days a week.
Push pull legs vs upper lower split — which is better?
PPL is better if you can train 5–6 days a week and want maximum volume per muscle. Upper/lower is better if you can only train 3–4 days. PPL also gives more shoulder and arm volume; upper/lower gives more compound-lift practice.
Can beginners do PPL?
Yes, but linear-progression programs like StrongLifts 5×5 or Starting Strength build a stronger foundation faster for the first 8–16 weeks. Move to PPL once linear progression stalls and you have basic technique on the big lifts.
What's the best PPL split order?
Push → Pull → Legs → rest, repeated. The order matters less than the total weekly volume, but pull-before-legs lets your lower back recover from deadlifts before squat day.
Run Push Pull Legs free
6-day PPL pre-built. AI customizes it to your gear and recovery. No paywall on the basics.
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