Push Pull Legs (PPL): The Complete Guide

# Push Pull Legs (PPL): The Complete Guide

Push Pull Legs is the most popular training split in the world, and for good reason. It organizes your training by movement pattern rather than individual muscle group, creates a natural balance between pushing and pulling, and scales beautifully from intermediate to advanced levels.

Whether you are stepping up from a beginner program or looking for a long-term training framework, PPL gives you a structure that can last for years. This guide covers everything: the logic behind the split, exercise selection, two complete programs, progression strategies, and the adjustments that separate a good PPL setup from a great one.

What Is Push Pull Legs?

PPL divides training into three categories:

Push days train all muscles involved in pushing: chest, front and lateral deltoids, and triceps. The primary movements are bench press variations, overhead press variations, and isolation work for shoulders and triceps.

Pull days train all muscles involved in pulling: back (lats, rhomboids, traps), rear deltoids, and biceps. The primary movements are rows, pull-ups or pulldowns, and isolation work for rear delts and biceps.

Leg days train the entire lower body: quadriceps, hamstrings, glutes, and calves. The primary movements are squats, deadlifts or hip hinges, and unilateral work.

The classic schedule runs the rotation twice per week: Push, Pull, Legs, Push, Pull, Legs, Rest. This gives every muscle group two exposures per week, which falls in the range that research identifies as most effective for hypertrophy.

Why PPL Works So Well

Logical Muscle Groupings

When you bench press, your triceps and front delts work as synergists. Training them all on the same day means they only need to recover once, rather than being partially fatigued across multiple sessions. The same logic applies to pull days (back and biceps work together during rows and pull-ups) and leg days (squats train quads, glutes, and to some extent hamstrings).

Twice-Weekly Frequency

Six days of training split across three categories means each muscle group is hit twice per week. A large body of research suggests that this frequency is superior to once-per-week training for hypertrophy, and it provides enough stimulus for most people to make consistent progress.

Manageable Session Length

By spreading the work across six sessions, each workout remains a reasonable 60 to 75 minutes. Compare this to a full-body approach where training every muscle group in a single session can easily exceed 90 minutes.

Scalability

PPL accommodates a wide range of goals and experience levels. A beginner can run a simple PPL with compound movements and linear progression. An advanced bodybuilder can load each session with specialized isolation work and advanced techniques. The framework stays the same; only the content changes.

Exercise Selection Guide

Push Day Exercises

Primary compounds (choose 1-2):

• Flat barbell bench press
• Incline barbell or dumbbell bench press
• Overhead press (barbell or dumbbell)

Secondary compounds (choose 1-2):

• Dumbbell bench press (flat or incline)
• Machine chest press
• Seated dumbbell overhead press
• Dips (weighted or bodyweight)

Isolation (choose 2-3):

• Cable flyes or pec deck
• Lateral raises (dumbbell or cable)
• Tricep pushdowns
• Overhead tricep extension
• Close-grip bench press

Pull Day Exercises

Primary compounds (choose 1-2):

• Barbell row (bent-over or Pendlay)
• Weighted pull-ups or chin-ups
• Cable or machine row

Secondary compounds (choose 1-2):

• Lat pulldown
• Seated cable row
• Dumbbell row
• T-bar row
• Chest-supported row

Isolation (choose 2-3):

• Face pulls
• Reverse pec deck or rear delt flyes
• Barbell or dumbbell curls
• Hammer curls
• Incline dumbbell curls

Leg Day Exercises

Primary compounds (choose 1-2):

• Back squat
• Front squat
• Conventional or sumo deadlift
• Romanian deadlift

Secondary compounds (choose 1-2):

• Leg press
• Bulgarian split squat
• Walking lunges
• Hack squat
• Good mornings

Isolation (choose 2-3):

• Leg extension
• Leg curl (lying or seated)
• Hip thrust
• Calf raises (standing or seated)
• Glute-ham raise

Program 1: PPL for Early Intermediates

This program uses linear progression on main lifts and is suitable for lifters with 6 to 18 months of consistent training.

Push Day A (Bench Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Barbell Bench Press | 4x5 | Add 2.5 lb/week | | Seated Dumbbell Overhead Press | 3x8 | Add weight when all reps completed | | Incline Dumbbell Press | 3x10 | Add weight when all reps completed | | Lateral Raises | 3x15 | Slow progression, focus on form | | Tricep Pushdowns | 3x12 | Add weight when all reps completed |

Pull Day A (Row Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Barbell Row | 4x5 | Add 2.5 lb/week | | Lat Pulldown | 3x8 | Add weight when all reps completed | | Seated Cable Row | 3x10 | Add weight when all reps completed | | Face Pulls | 3x15 | Slow progression | | Barbell Curl | 3x10 | Add weight when all reps completed |

Legs Day A (Squat Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Back Squat | 4x5 | Add 5 lb/week | | Romanian Deadlift | 3x8 | Add weight when all reps completed | | Leg Press | 3x10 | Add weight when all reps completed | | Leg Curl | 3x12 | Add weight when all reps completed | | Standing Calf Raises | 4x12 | Add weight when all reps completed |

Push Day B (Overhead Press Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Overhead Press | 4x5 | Add 2.5 lb/week | | Incline Barbell Bench | 3x8 | Add weight when all reps completed | | Dips | 3x8-12 | Add weight when bodyweight is easy | | Cable Lateral Raises | 3x15 | Slow progression | | Overhead Tricep Extension | 3x12 | Add weight when all reps completed |

Pull Day B (Pull-Up Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Weighted Pull-Ups | 4x5 | Add 2.5 lb/week | | Chest-Supported Row | 3x8 | Add weight when all reps completed | | Single-Arm Dumbbell Row | 3x10 | Add weight when all reps completed | | Reverse Pec Deck | 3x15 | Slow progression | | Hammer Curls | 3x10 | Add weight when all reps completed |

Legs Day B (Deadlift Focus)

| Exercise | Sets x Reps | Progression | |----------|-------------|-------------| | Deadlift | 4x3 | Add 5 lb/week | | Front Squat | 3x6 | Add weight when all reps completed | | Bulgarian Split Squat | 3x10 per leg | Add weight when all reps completed | | Leg Extension | 3x12 | Add weight when all reps completed | | Seated Calf Raises | 4x15 | Add weight when all reps completed |

Weekly Schedule

• Monday: Push A
• Tuesday: Pull A
• Wednesday: Legs A
• Thursday: Push B
• Friday: Pull B
• Saturday: Legs B
• Sunday: Rest

Program 2: PPL for Experienced Intermediates

This program uses double progression (hit the top of the rep range across all sets, then add weight) and includes more volume.

Push Day A

| Exercise | Sets x Reps | Notes | |----------|-------------|-------| | Barbell Bench Press | 4x4-6 | RPE 8 | | Incline Dumbbell Press | 3x8-10 | RPE 8-9 | | Machine Chest Press | 3x10-12 | Controlled tempo | | Lateral Raises | 4x12-15 | Partials on last set | | Tricep Pushdowns | 3x10-12 | Superset with next | | Overhead Tricep Extension | 3x12-15 | Superset with above |

Pull Day A

| Exercise | Sets x Reps | Notes | |----------|-------------|-------| | Barbell Row | 4x4-6 | RPE 8 | | Weighted Chin-Ups | 3x6-8 | RPE 8-9 | | Chest-Supported Row | 3x10-12 | Squeeze at top | | Face Pulls | 3x15-20 | Slow and controlled | | Barbell Curl | 3x8-10 | Strict form | | Incline Dumbbell Curl | 2x12-15 | Full stretch |

Legs Day A

| Exercise | Sets x Reps | Notes | |----------|-------------|-------| | Back Squat | 4x4-6 | RPE 8 | | Romanian Deadlift | 3x8-10 | Full stretch at bottom | | Leg Press | 3x10-12 | Feet high and wide | | Walking Lunges | 2x12 per leg | Controlled | | Leg Curl | 3x10-12 | Pause at top | | Standing Calf Raises | 4x10-12 | 2-sec pause at top |

The B-day sessions follow the same structure with variation in primary lift emphasis (overhead press primary on Push B, pull-ups primary on Pull B, deadlift primary on Legs B) and different accessory exercises to ensure balanced development.

Progression Strategies

Linear Progression

Add weight every week or every two weeks on main compound lifts. This works until it does not, typically for six to twelve weeks. When progress stalls, deload and restart with slightly higher weights.

Double Progression

Work within a rep range (for example, 4x8-12). When you can complete all sets at the top of the range, increase the weight by the smallest available increment and rebuild from the bottom of the range.

RPE-Based Progression

Assign an RPE target to each exercise. Increase the weight when you can hit your target reps below the prescribed RPE. For example, if the target is 4x6 at RPE 8 and the weight feels like RPE 7, add weight next session.

Common PPL Mistakes

Neglecting Pull Volume

Lifters tend to emphasize bench press and shoulders over rows and pull-ups. This creates muscle imbalances and increases injury risk. A good rule: match total pulling sets to total pushing sets, or slightly exceed them.

Skipping the Second Leg Day

It is tempting to skip Saturday's leg session after a long week. But training legs twice per week is what makes PPL effective for lower-body development. If you consistently skip one leg day, switch to an upper/lower split instead.

Too Much Isolation, Not Enough Compound

Isolation work has its place, but compound movements should form the backbone of every session. If your push day has more sets of cable flyes than bench pressing, your priorities are inverted.

Ignoring Recovery

Six training days per week demands serious attention to sleep, nutrition, and stress management. If you are sleeping six hours and eating inconsistently, PPL will grind you into the ground. Reduce to a five-day schedule (run the rotation once, then repeat the priority session) or switch to upper/lower until your recovery supports the full six-day commitment.

Same Exercises on Both Days

Using identical exercises for both A and B days reduces the variety that makes PPL effective. Vary your primary lift, grip width, or equipment between sessions. Flat bench on Push A and incline on Push B. Barbell row on Pull A and weighted pull-ups on Pull B. Small changes create meaningfully different stimuli.

Adjustments for Different Goals

Strength Focus

Prioritize heavy compound movements with lower reps (3 to 5) and longer rest periods. Reduce isolation work and add a fourth set to main lifts. Consider running the rotation five days instead of six to allow more recovery.

Hypertrophy Focus

Include more isolation work, use moderate rep ranges (8 to 12) for most exercises, and incorporate intensity techniques like drop sets or rest-pause on the last set of accessories. Maintain compound movements as the foundation but allow more time for targeted muscle work.

Fat Loss

Keep the program structure identical. Reducing training volume or intensity during a caloric deficit is counterproductive --- you need the stimulus to maintain muscle. If recovery is impaired, reduce total sets by 20 to 30 percent rather than eliminating exercises or training days.

When to Move On from PPL

PPL is not a beginner program and it is not a short-term solution. Many lifters run PPL for years with excellent results. You might consider changing if:

• You can no longer train six days per week consistently
• Your recovery cannot support the volume despite optimizing sleep and nutrition
• Your goals shift toward sport-specific training that requires a different structure
• You simply want a change after a long and productive run

The Bottom Line

Push Pull Legs is a versatile, well-balanced, and highly effective training split. It provides the frequency, volume, and structure that intermediate and advanced lifters need to make consistent progress. The two programs above give you a starting point. The principles of exercise selection, progression, and recovery management give you the tools to adapt it for years to come.

Pick a program, train hard, eat well, sleep enough, and let the gains accumulate. That is the entire secret.