Push Pull Legs: The Complete Guide (With Free Calendar Template)

Push Pull Legs (PPL) is one of the most popular and effective training splits in existence. By grouping muscles according to their primary movement function — pushing, pulling, or leg work — PPL allows high training frequency, high weekly volume, and clear session focus. When run as a 6-day rotation, every major muscle group gets trained twice per week, which is the sweet spot for muscle hypertrophy supported by current research.

This guide covers how PPL works, who it suits, how to structure it for your schedule, and what a full week of training looks like in practice.

How the Push Pull Legs Split Works

The logic behind PPL is simple: muscles that perform similar actions are trained together, and opposing muscle groups get rest while the other is worked.

- **Push days** target the chest, anterior deltoids, and triceps — all muscles involved in pushing movements like the bench press and overhead press. - **Pull days** target the back (lats, rhomboids, traps), rear deltoids, and biceps — all muscles involved in pulling movements like rows and pull-ups. - **Leg days** target the quadriceps, hamstrings, glutes, and calves.

Because push muscles are not used on pull days and vice versa, fatigue is minimised and each session can be trained with full intensity.

6-Day PPL Schedule

The classic PPL rotation runs push, pull, legs back to back twice per week with one rest day:

| Day | Session | |-----|---------| | Monday | Push | | Tuesday | Pull | | Wednesday | Legs | | Thursday | Push | | Friday | Pull | | Saturday | Legs | | Sunday | Rest |

This 6-day structure provides 2x weekly frequency for every muscle group — the minimum threshold for optimal hypertrophy in most lifters.

**Can you run PPL on 5 days?** Yes. The most common approach is to insert a rest day after the first three sessions, then complete the second push, pull, and legs across the remaining four days with a rotating schedule. The exact day you rest matters less than consistency.

**Can you run PPL on 3 days?** You can run a single rotation (one push, one pull, one legs) across three days. This is less optimal than a full 6-day rotation because each muscle is only trained once per week, but it still works as a framework for beginners who want the clear session structure PPL provides.

Sample Push Day Workout

A push session should open with a heavy compound pressing movement, followed by secondary pressing work, then isolation exercises for the deltoids and triceps.

- **Barbell Bench Press** — 4 sets x 5–6 reps (strength focus) - **Incline Dumbbell Press** — 3 sets x 8–10 reps - **Overhead Press** — 3 sets x 8–10 reps - **Dumbbell Lateral Raise** — 4 sets x 12–15 reps - **Cable Lateral Raise** — 3 sets x 15 reps - **Tricep Pushdown** — 3 sets x 12 reps - **Overhead Tricep Extension** — 3 sets x 12 reps

Sample Pull Day Workout

A pull session should prioritise heavy vertical and horizontal pulling, with direct bicep work at the end.

- **Weighted Pull-Up** — 4 sets x 5–6 reps - **Barbell Row** — 4 sets x 6–8 reps - **Cable Row** — 3 sets x 10–12 reps - **Lat Pulldown** — 3 sets x 10–12 reps - **Face Pull** — 4 sets x 15 reps - **Dumbbell Curl** — 3 sets x 12 reps - **Hammer Curl** — 3 sets x 12 reps

Sample Leg Day Workout

Leg days should include both a squat pattern and a hinge pattern to balance quad and hamstring development.

- **Back Squat** — 4 sets x 5–6 reps - **Romanian Deadlift** — 3 sets x 8–10 reps - **Leg Press** — 3 sets x 10–12 reps - **Leg Curl** — 3 sets x 10–12 reps - **Bulgarian Split Squat** — 3 sets x 10 reps per leg - **Calf Raise** — 4 sets x 15–20 reps

Progressive Overload in PPL

PPL works because of progressive overload, not because of the split itself. Each week, aim to do one of the following:

1. **Add weight** — even 1.25 kg per side on the bar is progress 2. **Add reps** — if your target is 3x8, work toward 3x10 before adding weight 3. **Add a set** — increasing from 3 to 4 sets per exercise adds meaningful volume 4. **Improve technique** — a deeper squat or fuller range of motion counts as progress

Without progressive overload, any split — including PPL — will stall.

Who Should Use PPL

**PPL is ideal for:** - Intermediate to advanced lifters who can train 5–6 days per week - Lifters who have outgrown full-body or upper/lower training and need more total volume - Anyone who wants clear, focused sessions rather than trying to fit everything into one workout

**PPL is not ideal for:** - Beginners (full-body 3x per week builds the foundation faster) - Lifters who can only train 3–4 days per week (upper/lower is more efficient) - Anyone with poor recovery from high training volume

For a deeper comparison of PPL versus other popular structures, see [best workout splits](/blog/best-workout-splits).

Frequently Asked Questions

**How long should a PPL session last?** Each PPL session typically runs 60–75 minutes. Push and pull days can run slightly shorter if you trim isolation work; leg days often run longer due to the volume of compound movements.

**Should I do cardio on PPL?** Yes — 2–3 sessions of low to moderate intensity cardio per week (cycling, walking, rowing) fits well with the PPL structure. Avoid placing high-intensity cardio on leg day or the day before legs.

**How long should I run PPL before switching programs?** Run PPL for at least 12–16 weeks before evaluating it. Progress in a training program is not visible week to week — you need a minimum block of consistent training to assess whether it is driving results.