The Push-Pull-Legs (PPL) workout split, often referred to simply as PPL, has gained popularity among fitness enthusiasts for its versatility and effectiveness. Throughout my fitness journey, I’ve found this workout split to be one of the most versatile and efficient methods, whether my goal was muscle gain or weight loss.
In this article I am going to show you the push-pull-legs workout plan that I used to lose weight, as well as the workout plan I am currently using to pack on some lean muscle mass.
But, before I show you my workout plans I am going to tell you what the push-pull-legs workout split is and the benefits of using it.
What Is Push Pull Legs Split?
The Push-Pull-Legs (PPL) workout split is a structured fitness routine that strategically divides muscle groups into three distinct categories: push, pull, and leg workouts. This approach allows for a well-rounded training regimen that targets various muscle groups and promotes balanced development.
Push workouts primary work the…
- Pectorals
- Deltoids
- Triceps
Pull workouts primary work the…
- Latissimus Dorsi (last)
- Trapezoid (traps)
- Biceps
- Rhomboids
- Forearms
Leg workouts primary work the…
- Quads
- Hamstrings
- Glutes
- Calves
There are different variations of Push-Pull-Legs splits, which you can do depending on your training experience, goals and availability. There are 2 main Push-Pull-Legs workout plans, these are the 3 day Push-Pull-Legs split or the 6 day Push-Pull-Legs split.
3 day Push-Pull-Legs workout split
Monday: Push
Tuesday: Rest and Recovery
Wednesday: Pull
Thursday: Rest and Recovery
Friday: Legs
Saturday: Rest and Recovery
Sunday: Rest and Recovery
The 3 day Push-Pull-Legs split is good if you can only make it to the gym 3 times a week as you are still workout every muscle group and can work each muscle to maximum volume. It is also good if you are trying to lose weight as you are working every muscle group, plus you can add cardio and abs on your rest days.
6 day Push-Pull-Legs workout split
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Saturday: Legs
Sunday: Rest and Recovery
The 6 day Push-Pull-Legs workout split is my favourite split and is great for if you want to back on some serious size and strength as you are working every muscle group twice whilst at the same time allowing recovery time between working each muscle group.
Benefits of Push Pull Legs Splits
The benefits of implementing a Push-Pull-Legs (PPL) workout split extend to individuals with different fitness goals, whether it’s building muscle or shedding excess weight. Here’s are some advantages of following a Push-Pull-Legs workout split.
- They make it very easy to plan out your program, which is useful if you are new to training because you know exactly what exercises you need to train that day.
- It has been used by thousands of trainees of all levels with great success over the years, as long as you use the principle of progressive overload, it will be very effective.
- Guaranteed to train every muscle group to maximum volume.
- They are very adaptable, as you can add days of training during the week to add to your load, meaning the training rotation remains the same except that you add more days.
3 Day Push Pull Legs Workout Plan to Build Muscle
For those with time constraints or specific fitness goals, the 3-day Push-Pull-Legs (PPL) workout split provides a balanced and efficient approach. This workout plan ensures that you work every major muscle group while allowing for adequate rest and recovery.
Here’s a detailed breakdown of the 3-day Push-Pull-Legs workout split.
Monday – Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Flat Barbell Bench Press | 3-4 | 4-6 |
| Standing Overhead Press | 3-4 | 4-6 |
| Incline Dumbbell Bench Press | 3-4 | 6-8 |
| Arnold Press | 3-4 | 6-8 |
| Cable Flyes | 3-4 | 10-12 |
| Lateral Raises | 3-4 | 10-12 |
| Tricep Dips | 3-4 | 10-12 |
| Rope Tricep Extensions | 3-4 | 10-12 |
Tuesday – Rest or recovery (stretching/yoga)
Wednesday – Pull Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Row | 3-4 | 4-6 |
| Pull Ups or Lat Pulldowns | 3-4 | 6-8 |
| T-Bar Row | 3-4 | 6-8 |
| Reverse (back) Flyes | 3-4 | 10-12 |
| Shrugs | 3-4 | 10-12 |
| Cable Bicep Curls | 3-4 | 10-12 |
| Drag Curls | 3-4 | 10-12 |
| Preacher Curls | 3-4 | 10-12 |
Thursday – Rest or recovery (stretching/yoga)
Friday – Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| Back Squats | 3-4 | 4-6 |
| Deadlifts | 3-4 | 6-8 |
| Lying Leg Curls | 3-4 | 10-12 |
| Leg Extensions | 3-4 | 10-12 |
| Standing Calf Raises | 3-4 | 10-12 |
Saturday – Rest and Recovery
Sunday – Rest and Recovery
It is important to progressively increase the weight and focus on proper form, in order to see increasing gains. By combining this workout, with good diet and nutrition, you cannot fail to see your muscle grow.
6 Day Push Pull Legs Workout to Build Muscle
If you have enough availability and want to workout 6 days a week, the 6-day Push-Pull-Legs workout is guaranteed to pack you some serious muscle on, if followed alongside a good diet plan.
Here’s a detailed breakdown of the 6-day Push-Pull-Legs workout split.
Monday: Push (upper body)
| Exercise | Sets | Reps |
|---|---|---|
| Flat Barbell Bench Press | 3-4 | 4-6 |
| Seated Overhead Press | 3-4 | 4-6 |
| Decline Bench Press | 3-4 | 6-8 |
| Lateral Raises | 3-4 | 10-12 |
| Cable Flyes | 3-4 | 10-12 |
| Tricep Dips | 3-4 | 10-12 |
| Cable Tricep Extensions | 3-4 | 10-12 |
Tuesday: Pull (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Rows | 3-4 | 4-6 |
| Pull-Ups or Lat Pulldowns | 3-4 | 6-8 |
| Seated Row | 3-4 | 6-8 |
| Reverse (back) Flyes | 3-4 | 10-12 |
| Shrugs | 3-4 | 10-12 |
| Bicep Curls | 3-4 | 10-12 |
| Preacher Curls | 3-4 | 10-12 |
Wednesday: Legs and Core
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3-4 | 4-6 |
| Romanian Deadlifts | 3-4 | 4-6 |
| Romanian Hack Squats | 3-4 | 8-10 per leg |
| Leg Extensions | 3-4 | 10-12 |
| Seated Calf Raises | 3-4 | 10-12 |
| Planks | 3-4 | 30-60 seconds each |
Thursday: Push (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3-4 | 4-6 |
| Arnold Press | 3-4 | 6-8 |
| Dumbbell Pullover | 3-4 | 6-8 |
| Standing Overhead Press | 3-4 | 6-8 |
| Cable Flyes | 3-4 | 10-12 |
| Front Raises | 3-4 | 10-12 |
| Cable Tricep Extensions | 3-4 | 10-12 |
Friday: Pull (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| One-Armed Row (per arm) | 3-4 | 4-6 |
| Pull-Ups or Lat Pulldowns | 3-4 | 6-8 |
| T-Bar Row | 3-4 | 6-8 |
| Chin Ups | 3-4 | 10-12 |
| Dumbbell Reverse Flyes | 3-4 | 10-12 |
| Drag Curls | 3-4 | 10-12 |
| Cable Bicep Curls | 3-4 | 10-12 |
Saturday: Legs and Core
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3-4 | 4-6 |
| Hack Squats | 3-4 | 6-8 |
| Lunges | 3-4 | 6-8 per leg |
| Seated Leg Curls | 3-4 | 10-12 |
| Standing Calf Raises | 3-4 | 10-12 |
| Planks | 3-4 | 30-60 seconds each |
Sunday: Rest and Recovery
It is important to progressively increase the weight and focus on proper form, in order to see increasing gains. By combining this workout, with good diet and nutrition, you cannot fail to see your muscle grow.
6 Day Push Pull Legs Workout Plan For Weight loss
A Push-Pull-Legs (Push, Pull, Legs, and Cardio) workout plan for weight loss focuses on full-body strength training and cardiovascular exercises, which can help you burn calories, build lean muscle, and boost your metabolism.
Here is a sample Push-Pull-Legs and cardio workout plan for weight loss.
Monday: Push (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Flat Barbell Bench Press | 3-4 | 10-12 |
| Overhead Shoulder Press | 3-4 | 10-12 |
| Dumbbell Flyes | 3-4 | 12-15 |
| Lateral Raises | 3-4 | 12-15 |
| Tricep Dips | 3-4 | 10-12 |
| Push-ups | 3-4 | 15-20 |
| Cardio (20-30 minutes) | Moderate-Intensity |
Tuesday: Pull (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups or Lat Pulldowns | 3-4 | 10-12 |
| Bent-Over Rows | 3-4 | 10-12 |
| Reverse (back) Flyes | 3-4 | 12-15 |
| Bicep Curls | 3-4 | 12-15 |
| Hammer Curls | 3-4 | 12-15 |
| Cardio (20-30 minutes) | Moderate-Intensity |
Wednesday: Legs and Core
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3-4 | 10-12 |
| Romanian Deadlifts | 3-4 | 8-10 |
| Romanian Hack Squats (per leg) | 3-4 | 12-15 |
| Leg Extensions | 3-4 | 12-15 |
| Planks | 3-4 | 30-60 seconds each |
| Cardio (20-30 minutes) | Moderate-Intensity |
Thursday: Push (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3-4 | 10-12 |
| Arnold Press | 3-4 | 10-12 |
| Cable Flyes | 3-4 | 12-15 |
| Front Raises | 3-4 | 12-15 |
| Cable Tricep Extensions | 3-4 | 10-12 |
| Push-ups | 3-4 | 15-20 |
| Cardio (20-30 minutes) | Moderate-Intensity |
Friday: Pull (Upper Body)
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups or Lat Pulldowns | 3-4 | 10-12 |
| Seated Row | 3-4 | 10-12 |
| Cable Reverse (back) Flyes | 3-4 | 12-15 |
| Drag Curls | 3-4 | 12-15 |
| Cable Bicep Curls | 3-4 | 12-15 |
| Cardio (20-30 minutes) | Moderate-Intensity |
Saturday: Legs and Core
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3-4 | 10-12 |
| Hack Squats | 3-4 | 8-10 |
| Lunges (per leg) | 3-4 | 12-15 |
| Seated Leg Curls | 3-4 | 12-15 |
| Planks | 3-4 | 30-60 seconds each |
| Cardio (20-30 minutes) | Moderate-Intensity |
Sunday: Rest and Recovery.
It is important to adjust the weight and repetitions according to your fitness level, gradually increasing intensity as you progress, in order to see the best results.
Diet, Nutrition and Supplementation
Training is a key aspect to both weight loss and muscle gain, but it is pointless without combining is with good diet and nutrition. By combining training with balanced diet and nutrition, your results will be incredible.
Here are some articles about what foods to eat or avoid when trying to gain muscle or lose weight:
- Delicious Smoothies to Boost Your Weight Loss Journey
- Fuelling Your Gains: The Ultimate Guide to Nutrition for Lean Muscle Building
- Foods to Avoid When Building Lean Muscle or Lose Weight
There are also various different supplements on the market that can aid muscle gain and weight loss if you hit a plateau or feel like you need a bit of extra help. However, be careful when choosing which supplement to use, as a lot of them do not work, and could cause harm.
To help you to choose the best weight loss supplement I have done a lot of research and tested a number of supplements myself to find out which supplements are safest and work best.
Here are some articles on supplements that i have written to help you achieve your goals:
- Top supplements for building lean muscle.
- Benefits and Side Effects of Creatine Monohydrate
- Top 5 fat burning supplements to boost your weight loss journey
- The ultimate guide to choosing the best protein powders for weight loss
- How to choose the best supplement for weight loss
If you combine training, diet and supplementation into either a muscle gaining program or a weight loss program, you cannot fail to reach you training goals.
Conclusion
In conclusion, the upper-lower split is a highly effective and versatile training routine that is used by fitness enthusiasts and athletes of various levels for its ability to target both upper and lower body muscle groups in an organized and balanced manner.
By splitting your training sessions into upper and lower body workouts, you can better manage fatigue and recovery, allowing for more intense and productive training sessions. This approach also enables you to customize your workouts to suit your individual goals, whether they be hypertrophy, strength, or overall fitness.
However, if you give the Push-Pull-Legs split a go and it isn’t working for you, there are many other workouts splits out there that might work better to suit you.
Here are some articles in other workouts splits to try:
If you have any questions about push-pull legs split, or any other training split, leave a comment below and I will get back to you as soon as possible. I am here to help.