By Emily ParkerUpdated November 2026
A push pull legs (PPL) split groups your workouts by movement pattern instead of by body part. You train pushing muscles one day, pulling muscles the next, and legs on a third day, then repeat the cycle. By the end of this guide, you will have a weekly template, a set and rep plan you can print, and a simple way to add weight over time.
How the PPL Split Is Organized
Each training day targets muscles that work together. Push day covers the chest, front and side delts, and triceps. Pull day covers the lats, upper back, rear delts, and biceps. Leg day covers the quads, hamstrings, glutes, and calves. Because each muscle group gets trained roughly twice per week in a six-day rotation, you get frequency without stacking too much fatigue on any single day. If you are new to the concept, What Does Push Pull Legs Mean? A Simple Guide to the Split explains the basics before you commit.
Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.
Build Your Weekly Schedule
Most lifters run PPL as six days on, one day off, which gives each group two sessions per week. A three-day version (Push, Pull, Legs, then rest) works for people with less time, though each muscle then gets only one hit per week. Use this default six-day template:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Push
- Day 5: Pull
- Day 6: Legs
- Day 7: Rest
For a deeper look at frequency trade-offs, see Push Pull Legs vs Bro Split (2026): Which Is Better for Building Muscle?.
Set, Rep, and Progression Targets
Use 3 to 4 working sets per exercise, with 6 to 12 reps for most movements. Compound lifts go first and stay in the lower rep end, while isolation work finishes the session in the 10 to 15 range. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after accessory work.
| Day | Exercise | Sets x Reps |
|---|---|---|
| Push | Barbell bench press | 4 x 6-8 |
| Push | Seated dumbbell shoulder press | 3 x 8-10 |
| Push | Cable lateral raise | 3 x 12-15 |
| Pull | Weighted pull-up or lat pulldown | 4 x 6-10 |
| Pull | Chest-supported row | 3 x 8-10 |
| Pull | Incline dumbbell curl | 3 x 10-12 |
| Legs | Back squat | 4 x 5-8 |
| Legs | Romanian deadlift | 3 x 8-10 |
| Legs | Leg press | 3 x 10-12 |
Progress by adding a rep each session until you hit the top of the range for all sets. Then increase the load by the smallest increment available, often 2.5 to 5 pounds for upper body and 5 to 10 pounds for lower body, and drop back to the bottom of the range.
Keep Recovery and Nutrition on Track
Six training days per week only works if you sleep and eat enough to recover. Aim for 7 to 9 hours of sleep and a protein intake of roughly 0.7 to 1 gram per pound of body weight. If you want to match your diet to your training goals, Push/Pull Legs Full Body 4 Day Split: A Step-by-Step Plan shows how the same principles adapt to a lower training frequency. If you have an injury, a medical condition, or are returning from a long layoff, check with a doctor or physical therapist before starting a high-frequency program.
Common Mistakes to Avoid
- Placing every pressing exercise on push day and every row on pull day without considering shoulder balance. Include rear delt and face pull work on pull days.
- Skipping leg day or cutting sets because it feels hard. Leg training drives much of your overall strength gains.
- Adding too many exercises. Four to six movements per day is usually enough.
- Changing exercises every week. Keep the same lifts for at least 4 to 6 weeks so you can measure progress.
- Training to failure on every set. Leave one to three reps in reserve on most work.
Recommended Gear
- Lifting straps: Helpful on heavy pulls, where grip can limit your back work. View on Amazon
- Adjustable dumbbells: Useful for home or gym sessions where you need quick load changes on shoulder and curl work. View on Amazon
- Lifting belt: Can support heavy squats and deadlifts when you are working in the lower rep ranges. View on Amazon
FAQ
How many days a week should I run a PPL split?
Six days is the standard PPL schedule, with one rest day. Three days works if you need a lighter commitment, but each muscle group will only be trained once per week.
Can beginners follow a push pull legs split?
Yes, though beginners often do better starting with three days and fewer sets per exercise. Add volume once your recovery and technique are solid.
How long does it take to see results from PPL?
Most people notice strength gains within 3 to 4 weeks and visible changes in muscle size over several months, depending on nutrition, sleep, and consistency.
Conclusion
The push pull legs split organizes your training by movement pattern and gives each muscle group regular attention across the week. Set up a six-day template, use 3 to 4 sets in the 6 to 12 rep range, and progress by adding reps and then load. Stay consistent, recover well, and review your numbers every four to six weeks.
Ready to choose one?
About Emily Parker
Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
