Push Pull Legs

Days per Week: 3

The Push/Pull/Legs (PPL) Split is a 3-day-per-week program that organizes your training by movement. You dedicate one day to pushing (chest, shoulders, triceps), another to pulling (back, biceps), and a third to legs. This split optimizes training frequency for efficient muscle growth and significant strength gains.

Push

Bench press

3 sets × 6 reps

Dumbbell overhead press

3 sets × 10 reps

Machine fly

3 sets × 10 reps

Lateral raise

3 sets × 15 reps

Push-down

3 sets × 12 reps

Cable overhead triceps extension

3 sets × 12 reps

Pull

Deadlift

3 sets × 6 reps

Pull-down

3 sets × 10 reps

Dumbbell row

3 sets × 10 reps

Face pull

3 sets × 15 reps

Hammer curl

3 sets × 12 reps

Incline dumbbell curl

3 sets × 12 reps

Legs

Squat

3 sets × 6 reps

Leg press

3 sets × 15 reps

Leg curl

3 sets × 12 reps

Dumbbell Bulgarian split squat

3 sets × 12 reps

Leg press calf raise

3 sets × 15 reps

Hanging leg raise

3 sets × 10 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

Other plans you might like

3-Day Full Body

3 days per week

6-Day Push Pull Legs

0 days per week

Push Pull Legs + Upper Lower

0 days per week

Dumbbell-Only Full Body

3 days per week

Upper Lower

4 days per week

Full Body

2 days per week

Home Bodyweight

3 days per week

Body Part Split

4 days per week