Push Pull Legs (PPL) Workout Split: The Complete 2026 Guide
The Push Pull Legs split is one of the most effective and popular training programs for building muscle and strength. Here's everything you need to know to run PPL successfully.
What Is Push Pull Legs?
Push Pull Legs (PPL) organizes your training into three workout types:
- Push Day: Chest, shoulders, triceps (movements that push weight away)
- Pull Day: Back, biceps, rear delts (movements that pull weight toward you)
- Legs Day: Quads, hamstrings, glutes, calves
This split allows you to train each muscle group twice per week while giving adequate recovery time between sessions.
Why PPL Works
1. Optimal Training Frequency
Research consistently shows that training each muscle group twice per week produces better hypertrophy than once per week. PPL naturally achieves this when run as a 6-day program.
2. Logical Muscle Groupings
Push and pull movements use synergistic muscles together:
- Bench press (chest) also works triceps and front delts
- Rows (back) also work biceps and rear delts
This means you get extra volume for smaller muscles without dedicated work.
3. Flexibility
PPL can be run as:
- 6 days on, 1 day off (traditional)
- 3 days on, 1 day off (each muscle 1.5x/week)
- 3 days per week (each muscle once per week - for beginners)
Sample Push Pull Legs Routine
Push Day A (Chest Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6-8 |
| Incline Dumbbell Press | 3 | 8-10 |
| Overhead Press | 3 | 8-10 |
| Cable Flyes | 3 | 12-15 |
| Lateral Raises | 3 | 12-15 |
| Tricep Pushdowns | 3 | 10-12 |
Pull Day A (Back Width Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups or Lat Pulldown | 4 | 6-10 |
| Barbell Rows | 4 | 6-8 |
| Seated Cable Rows | 3 | 10-12 |
| Face Pulls | 3 | 15-20 |
| Barbell Curls | 3 | 8-10 |
| Hammer Curls | 2 | 10-12 |
Legs Day A (Quad Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-8 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Press | 3 | 10-12 |
| Leg Curls | 3 | 10-12 |
| Leg Extensions | 2 | 12-15 |
| Calf Raises | 4 | 12-15 |
Push Day B (Shoulder Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 6-8 |
| Incline Bench Press | 3 | 8-10 |
| Dumbbell Bench Press | 3 | 10-12 |
| Lateral Raises | 4 | 12-15 |
| Cable Flyes | 3 | 12-15 |
| Overhead Tricep Extensions | 3 | 10-12 |
Pull Day B (Back Thickness Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 5 |
| Chest-Supported Rows | 4 | 8-10 |
| Lat Pulldown | 3 | 10-12 |
| Cable Rows | 3 | 10-12 |
| Rear Delt Flyes | 3 | 15-20 |
| Incline Dumbbell Curls | 3 | 10-12 |
Legs Day B (Hamstring/Glute Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 4 | 6-8 |
| Front Squat or Hack Squat | 3 | 8-10 |
| Bulgarian Split Squats | 3 | 10-12 per leg |
| Leg Curls | 4 | 10-12 |
| Hip Thrusts | 3 | 10-12 |
| Calf Raises | 4 | 12-15 |
How to Progress on PPL
Progressive Overload Is Key
The most important factor for muscle growth is progressive overload - gradually increasing the demands on your muscles over time.
Track these variables and aim to improve:
- Weight: Add 2.5-5 lbs when you hit your rep targets
- Reps: Add 1-2 reps before increasing weight
- Sets: Occasionally add a set when progress stalls
- Volume: Total sets × reps × weight over time
Using NuJourney to Track PPL
NuJourney makes tracking PPL simple:
- Create custom programs with your Push, Pull, and Legs templates
- Log every set with weight and reps
- View progressive overload analytics to see if you're getting stronger
- Track volume to ensure you're doing enough work
The gamification keeps you consistent - earn aura points for every workout and watch your stats improve.
Common PPL Mistakes
1. Skipping Leg Day
We've all heard the jokes, but your legs contain the largest muscles in your body. Training them releases more growth hormone and builds a balanced physique.
2. Too Much Volume Too Soon
Start with the volume shown above and only add sets if you're recovering well and progress stalls.
3. Neglecting Recovery
PPL is demanding. Prioritize:
- 7-9 hours of sleep
- Adequate protein (0.7-1g per pound bodyweight)
- Rest days when needed
4. Not Tracking
If you're not tracking your lifts, you're guessing at progress. Use NuJourney to log every session and see your improvement over time.
Who Should Run PPL?
Best for:
- Intermediate lifters with 6+ months of experience
- Those who can train 5-6 days per week
- People focused on hypertrophy (muscle building)
Consider alternatives if:
- You're a complete beginner (try 3-day full body first)
- You can only train 3 days per week (try upper/lower)
- You're focused primarily on strength (try 5x5 or powerlifting programs)
FAQs
Can beginners do PPL?
Yes, but start with 3 days per week (each workout once). As you adapt, move to the full 6-day program.
How long should each workout take?
60-90 minutes including warm-up. If you're going longer, you might be resting too long or including unnecessary exercises.
Can I do cardio on PPL?
Yes. Do cardio after lifting or on rest days. 2-3 sessions of 20-30 minutes per week won't hurt muscle gains.
When should I switch programs?
Run PPL for at least 12 weeks before evaluating. If you're still progressing, keep going. Switch when progress completely stalls despite adequate recovery.
Start Tracking Your PPL
Ready to run Push Pull Legs with proper tracking? NuJourney lets you create custom programs, log every workout, and see your progressive overload over time.
Free tier includes:
- Unlimited workout logging
- 7-day analytics
- Custom exercise creation
Premium ($12.99/month or $79.99/year) adds:
- 90-day analytics and progressive overload tracking
- Custom training programs
- Apple Watch sync