How to Build a Perfect Push-Pull-Legs (PPL) Routine

How to Build a Perfect Push-Pull-Legs (PPL) Routine

A proven training split for strength, muscle growth, and long-term success.




🧠 Why Choose Push-Pull-Legs?

The Push-Pull-Legs (PPL) workout split is one of the most effective, flexible, and sustainable training systems for building muscle mass, improving strength, and avoiding burnout. It separates your training based on movement patterns, allowing for optimal recovery and focus.

👉 Push: Chest, shoulders, triceps

👉 Pull: Back, biceps

👉 Legs: Quads, hamstrings, glutes, calves

Whether you're a beginner or advanced lifter, this split can be customized to your goals and schedule.

🔁 Frequency Options

You can run a PPL split in several ways:

  • 3 Days/Week: 1 cycle/week (ideal for beginners)

  • 6 Days/Week: 2 cycles/week (intermediate/advanced)

  • 5 Days/Week: Modified split (great for recovery balance)

Example (6-Day Split):
Mon: Push | Tue: Pull | Wed: Legs
Thu: Push | Fri: Pull | Sat: Legs
Sun: Rest

💪 PUSH WORKOUT: Chest, Shoulders, Triceps

ExerciseSetsReps
Barbell Bench Press46–8
Overhead Dumbbell Press38–10
Incline Dumbbell Press310–12
Lateral Raises312–15
Triceps Dips or Rope Pushdowns310–15

Focus: Pressing strength, shoulder stability, triceps burnout.

🧲 PULL WORKOUT: Back, Biceps

ExerciseSetsReps
Deadlift or Rack Pull3–45–8
Pull-Ups or Lat Pulldown38–12
Barbell or Dumbbell Row38–10
Face Pulls312–15
Barbell or Hammer Curls310–15

Focus: Back thickness, pulling strength, biceps isolation.

🦵 LEGS WORKOUT: Quads, Hamstrings, Glutes, Calves

ExerciseSetsReps
Barbell Back Squat46–8
Romanian Deadlift38–10
Walking Lunges312/leg
Leg Curl or Nordic Curl310–12
Standing Calf Raises315–20

Focus: Lower-body strength, unilateral balance, posterior chain.

🔄 Weekly Plan for Strength & Hypertrophy (6-Day Example)

DayWorkoutFocus
MonPushHeavy pressing (bench/shoulders)
TuePullHeavy pulls (deadlifts/rows)
WedLegsSquats, hamstring/glute emphasis
ThuPushLighter, volume-based chest/shoulders
FriPullVolume and isolation for back/biceps
SatLegsLunges, calves, mobility
SunRestFull recovery day

🧠 Tips for Optimizing Your PPL Routine

  1. Warm up properly: 5–10 min dynamic movement + activation

  2. Prioritize compound lifts: Do them early while fresh

  3. Track progress: Use a notebook or app for weight & reps

  4. Recover well: Sleep, hydrate, and eat to support gains

  5. Adapt volume: Increase sets/reps gradually over time

  6. Deload when needed: Every 6–8 weeks, take a light week

🔥 Who Is PPL Best For?

✅ Beginners: Can start with 3 days/week, learning major lifts
✅ Intermediates: Build balanced muscle and strength with 5–6 days
✅ Advanced: Add intensity techniques (supersets, drop sets) for growth

🏁 Final Thoughts

A well-structured Push-Pull-Legs split is one of the smartest ways to train. It simplifies your week, avoids muscle overlap, and gives your body the recovery it needs while maximizing intensity.

Stick with it for 8–12 weeks, progressively overload, eat well, and you’ll see dramatic improvements in muscle tone, size, and strength.

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