The Push/Pull/Legs (PPL) split is one of the most effective and scientifically-supported training systems ever developed. Here’s the complete 6-day program that elite athletes and dedicated lifters swear by.
Why Push/Pull/Legs Works
PPL organizes exercises by movement pattern rather than body part, allowing each muscle group to be trained twice per week while still getting 48–72 hours of recovery before being hit again. Research consistently shows that training a muscle group 2x per week produces significantly more hypertrophy than once-weekly training.
Day 1: Push (Chest, Shoulders, Triceps)
- Barbell Bench Press — 4 sets × 6-8 reps
- Incline Dumbbell Press — 3 sets × 8-10 reps
- Seated Overhead Press — 3 sets × 8-10 reps
- Cable Lateral Raise — 3 sets × 12-15 reps
- Tricep Rope Pushdown — 3 sets × 12-15 reps
- Overhead Tricep Extension — 2 sets × 12-15 reps
Day 2: Pull (Back, Biceps, Rear Delts)
- Deadlift — 4 sets × 5 reps
- Weighted Pull-Ups — 3 sets × 6-8 reps
- Barbell Row — 3 sets × 8-10 reps
- Cable Row (Neutral Grip) — 3 sets × 10-12 reps
- Face Pulls — 3 sets × 15-20 reps
- Barbell Curl — 3 sets × 10-12 reps
- Hammer Curl — 2 sets × 12-15 reps
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
- Barbell Back Squat — 4 sets × 6-8 reps
- Romanian Deadlift — 3 sets × 8-10 reps
- Leg Press — 3 sets × 10-12 reps
- Leg Curl — 3 sets × 12-15 reps
- Bulgarian Split Squat — 3 sets × 10 reps each leg
- Standing Calf Raise — 4 sets × 15-20 reps
Days 4, 5, 6: Repeat
Repeat the Push/Pull/Legs cycle with slightly different exercise variations to maintain stimulus. Day 7 is a full rest day. Adjust weights upward whenever you hit the top of the rep range on all sets.
Nutrition Protocol to Pair With PPL
Consume 0.8–1g of protein per pound of bodyweight. Time your largest carbohydrate meals around your training — pre-workout for energy and post-workout for recovery and muscle protein synthesis. Total caloric surplus for muscle building: 250–500 calories above maintenance.
Pro Tip: Beginners should start with a 3-day PPL and rest on alternating days before progressing to the full 6-day program.