Push Pull Legs (PPL) Routine — 3-Day Split
Push Pull Legs splits training into three sessions: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs. Each muscle group gets a focused day with zero overlap, making PPL one of the simplest and most popular splits ever — run it three days a week, or twice through for six.
PPL groups muscles that work together: pressing movements one day, rowing and pulling the next, then an entire session for legs. Because nothing overlaps, every muscle is fresh on its day and fully recovered before it's trained again.
The 3-day version below suits most schedules. If you can train six days, simply run the cycle twice (see the FAQ) — that's the famous 6-day PPL used by countless bodybuilders.
At a glance
- Days per week
- 3
- Time per session
- 50–70 min
- Equipment
- Full gym
- Level
- Beginner to advanced
- Goal
- Build muscle
- Exercises in plan
- 15
The weekly plan
Every exercise links to a full how-to page with form cues and a demonstration.
Push — Chest, Shoulders & Triceps
Monday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 6–10 |
| Standing Military Press | 3 | 8–10 |
| Incline Dumbbell Press | 3 | 8–12 |
| Side Lateral Raise | 3 | 12–15 |
| Triceps Pushdown | 3 | 10–15 |
Pull — Back & Biceps
Wednesday| Exercise | Sets | Reps |
|---|---|---|
| Barbell DeadliftHeavy but crisp — not to failure | 3 | 5 |
| PullupsUse lat pulldown if needed | 3 | 6–10 |
| Seated Cable Rows | 3 | 10–12 |
| Face Pull | 3 | 12–15 |
| Barbell Curl | 3 | 10–12 |
Legs — Quads, Hamstrings, Glutes & Calves
Friday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6–10 |
| Romanian Deadlift | 3 | 8–10 |
| Leg Press | 3 | 10–12 |
| Lying Leg Curls | 3 | 10–12 |
| Standing Calf Raises | 4 | 12–15 |
Rest 90–180 seconds after compound lifts and 45–90 seconds after accessory work. Warm up with 1–2 lighter sets before the first exercises of each session. 3 training days per week.
How to progress on this plan
- Add weight to a lift once you hit the top of its rep range on all sets — small jumps, every time it's earned.
- Treat the first exercise of each day as the priority: warm up properly and give it your hardest sets.
- On the 6-day version, make the second push/pull/legs day lighter or higher-rep than the first to manage fatigue.
- Deload (reduce weights ~40% for a week) every 6–8 weeks if progress and sleep start to suffer.
Not sure how much you're burning or lifting? Use the free TDEE & macro calculator to set nutrition targets and the one-rep-max calculator to pick working weights.
Run this plan with tracking & reminders
SSS Workout Assistant turns a plan like this into your personal weekly routine — fully editable, tracked set by set, with streaks and reminders that keep you consistent. Free, no card, no trial.
Build my free routineFrequently asked questions
Is push pull legs good for beginners?
Yes — the 3-day PPL version is beginner-friendly because each session is simple and focused. Complete beginners may progress slightly faster on a full-body plan (each muscle gets hit 3× per week instead of 1×), but PPL done consistently absolutely works.
Should I run PPL 3 or 6 days a week?
Run 3 days if you're newer, busy, or recover slowly — each muscle still gets one hard, focused session weekly. Run 6 days (the cycle twice: push, pull, legs, push, pull, legs, rest) if you're intermediate+, recover well and genuinely have the time. Six days doubles your weekly volume per muscle.
What order should push, pull and legs go in?
The classic order is push → pull → legs, but any order works as long as you keep rest days between sessions on the 3-day version. Some lifters start the week with legs to guarantee they never skip them.
Can I do PPL with dumbbells only?
Mostly, yes — swap barbell presses for dumbbell presses, deadlifts for dumbbell stiff-leg deadlifts, and pulldowns for rows. See the dumbbell-only plan on this site for a ready-made version.
How many exercises per PPL day?
Four to six is plenty. One or two heavy compounds first, then two to four accessories. More than that usually means junk volume — sets too tired to drive growth.