The Push-Pull-Legs split divides workouts based on the type of movement:
- Push Days: Focus on pushing movements (chest, shoulders, triceps).
- Pull Days: Emphasize pulling movements (back, biceps).
- Leg Days: Target lower body muscles (quadriceps, hamstrings, glutes, calves).
Typically performed 3-6 times per week, allowing flexibility based on individual schedules:
- 3-Day PPL: One cycle per week.
- 6-Day PPL: Two cycles per week.
- 5-Day PPL: Two cycle of Push-Pull and one cycle of Legs per week.
- Balanced Workload: Ensures all major muscle groups are trained adequately.
- Efficient Recovery: Muscles get sufficient rest between sessions.
- Flexibility: Can be adapted to various training frequencies.
- Intermediate to advanced lifters seeking balanced muscle development.
- Individuals with the time commitment for multiple workouts per week.
Below is a sample routine for a typical Push-Pull-Legs Split. This can split across the week however is most convenient, and can even be repeated in a single week. It also common to have two Push days and two Pull days but just one Leg day. However, this will depend on individual needs and capabilities.
Compound Movements
- Flat Barbell Bench Press – 4 sets x 6–10 reps
- Overhead Barbell Press (OHP) – 3 sets x 6–10 reps
- Incline Dumbbell Press – 3 sets x 8–12 reps
Accessory/Isolation Movements
- Lateral Raises (Dumbbell or Cable) – 3 sets x 12–15 reps
- Cable Chest Flys – 3 sets x 10–15 reps
- Tricep Rope Pushdowns – 3 sets x 12–15 reps
- Overhead Tricep Extension (Dumbbell or Cable) – 3 sets x 12–15 reps
Compound Movements
- Deadlift – 3–4 sets x 4–6 reps (optional, depending on recovery ability)
- Pull-Ups (Weighted or Bodyweight) – 4 sets x 6–10 reps
- Barbell Rows – 4 sets x 6–10 reps
Accessory/Isolation Movements
- Face Pulls – 3 sets x 12–15 reps
- Lat Pulldowns – 3 sets x 8–12 reps
- Dumbbell Hammer Curls – 3 sets x 12–15 reps
- Concentration Curls – 3 sets x 12–15 reps
Compound Movements
- Barbell Back Squats – 4 sets x 6–10 reps
- Romanian Deadlifts (RDLs) – 3–4 sets x 8–12 reps
- Walking Lunges (Dumbbells) – 3 sets x 8–12 steps per leg
Accessory/Isolation Movements
- Leg Press or Hack Squats – 3 sets x 8–12 reps
- Leg Curls (Machine) – 3 sets x 12–15 reps
- Standing Calf Raises – 3 sets x 15–20 reps
- Seated Calf Raises – 3 sets x 15–20 reps
- Progressive Overload: Focus on increasing weight or reps over time while maintaining good form.
- Rest Times:
- Compound lifts: 2–3 minutes between sets for recovery.
- Isolation exercises: 60–90 seconds between sets.
- Tempo: Control the eccentric (lowering) phase of each lift for 2–3 seconds to maximize muscle tension.
- Stretch: Ensure a deep stretch on the eccentric phase of each lift, the deeper the stretch, the greater the amount of muscle grown.
- Volume: Adjust based on recovery and experience. Beginners might reduce volume slightly, while advanced lifters can add sets or intensity techniques like drop sets.
- Cardio: Include light cardio (e.g., 10–20 min) post-workout or on rest days for recovery and cardiovascular health.