{"id":398704,"date":"2026-11-04T02:15:25","date_gmt":"2026-11-04T07:15:25","guid":{"rendered":"https:\/\/www.puregym.com\/us?p=398704"},"modified":"2026-11-04T02:47:04","modified_gmt":"2026-11-04T07:47:04","slug":"push-pull-legs-a-complete-guide-to-the-ppl-split","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/push-pull-legs-a-complete-guide-to-the-ppl-split","title":{"rendered":"Push Pull Legs: a complete guide to the PPL split"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">Push Pull Legs: a complete guide to the PPL split<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1793627995311{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/11\/kurzhantel-1200x733_NB.jpg?id=398706) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Push pull legs is a popular workout split for a reason. It gives each training day a clear focus, makes it easy to organize your exercises. But you don\u2019t need to train six days a week to follow a PPL split. It can work whether you train three days a week or hit the gym every day.<\/p>\n<p>For many people, a three-day push pull legs routine is the better place to start. Once you know you can consistently manage that schedule, you can decide whether increasing your training frequency makes sense for your goals, recovery, and lifestyle. This article explains how to run a PPL split in a real gym at the real hour you train so you can find the best way to fit it into your routine.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Is the push pull legs split?<\/h2>\n<p>A push pull legs split, often shortened to a PPL split, organizes workouts by movement pattern. You train your pushing muscles in one session, pulling muscles in another, and lower body muscles in a third.<\/p>\n<ul>\n<li><strong>Push:<\/strong> Chest, shoulders, and triceps.<\/li>\n<li><strong>Pull:<\/strong> Back, rear delts, and biceps.<\/li>\n<li><strong>Legs:<\/strong> Quads, hamstrings, glutes, and calves.<\/li>\n<\/ul>\n<p>Instead of dedicating an entire workout to a single muscle group, PPL groups muscles that commonly work together. For example, pressing exercises such as the bench press primarily work the chest while also recruiting the shoulders and triceps, making them a natural fit for a push workout.<\/p>\n<p>You can complete one full PPL rotation over three days or repeat the rotation to create a six-day training week.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Who the PPL split is for<\/h2>\n<p>PPL works best for people who can reliably train at least three days a week and already have some experience with strength training.<\/p>\n<p>If you know your way around the main lifts and can put together a productive session without needing to look up every exercise as you go, PPL can be a simple way to organize your training and make sure you are covering all the major muscle groups.<\/p>\n<p>Complete beginners may be better off starting with full body workouts two or three times a week. Full body training lets you practice key movement patterns more frequently without requiring as many days in the gym. Once those exercises feel familiar, you can explore different workout splits to find a structure that suits your goals and schedule. Check out <a href=\"https:\/\/www.puregym.com\/us\/blog\/workout-splits-explained-how-to-choose-the-right-one-for-your-goals\">this article<\/a> for more details.<\/p>\n<p>There is also a frequency trade-off to consider with PPL. Follow the rotation once a week and you train each major muscle group once. Repeat it twice and you are suddenly committing to six training days.<\/p>\n<p>Research suggests that frequency can matter. A 2016 meta-analysis published in Sports Medicine found that training a muscle group twice per week produced greater muscle growth than training it once per week when weekly training volume was matched.<\/p>\n<p>That does not automatically make six-day PPL the right choice. A workout plan only works if you can stick to it consistently.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>The 3-day PPL split: a sample week<\/h2>\n<p>For most people trying PPL for the first time, three days is a practical place to begin.<\/p>\n<p>A sample week could look like this:[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1793628674453{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1793697027028{background: #ffffff url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/11\/Tabelle_session-1.png?id=398750) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;}&#8221;][vc_empty_space height=&#8221;400&#8243;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1793628674453{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Because you\u2019re training each muscle group once per week, each workout generally needs enough volume to challenge all the major muscles involved.<\/p>\n<h3>Push workout<\/h3>\n<p>Build your push session around PT-approved compound and accessory exercises that train the chest, shoulders, and triceps.<\/p>\n<p><strong>Chest<\/strong><\/p>\n<ul>\n<li>Dumbbell incline bench press<\/li>\n<li>Seated cable flys<\/li>\n<li>Machine chest press<\/li>\n<\/ul>\n<p><strong>Shoulders<\/strong><\/p>\n<ul>\n<li>Cable lateral raises (cable set to wrist height)<\/li>\n<li>Rear delt flys on machine<\/li>\n<li>Overhead shoulder press<\/li>\n<\/ul>\n<p><strong>Triceps<\/strong><\/p>\n<ul>\n<li>Overhead rope extensions<\/li>\n<li>Tricep pushdowns on cable machine<\/li>\n<li>Skull crushers with an EZ bar or dumbbells<\/li>\n<\/ul>\n<p>Complete 3 sets of 8\u201312 reps for each exercise.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1793351380758{background-color: #ffffff !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<strong>We asked PureGym Personal Trainer Amir how he&#8217;d structure a three-day push\/pull\/legs split, including which exercises to prioritize and how many sets to aim for.<\/strong><\/p>\n<p>The areas you want to target the most should come first in your workout, so you can give them the most energy and effort.<\/p>\n<p>I&#8217;d build each session around the client&#8217;s individual goals. Some people want to focus more on their arms or chest, while others might want to prioritize growing their glutes or strengthening their core.<\/p>\n<p>It&#8217;s really a case-by-case approach. Whatever muscle group someone wants to focus on most would come first, followed by their second priority.<\/p>\n<p>For most people, I&#8217;d recommend a minimum of 2 working sets and a maximum of 4 working sets per exercise.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3>Pull workout<\/h3>\n<p>Your pull session should cover the major muscles of the back along with the rear delts and biceps.<\/p>\n<ul>\n<li>Straight-arm lat pulldowns<\/li>\n<li>Chest-supported rows<\/li>\n<li>Hyperextensions<\/li>\n<li>Reverse dumbbell preacher curls<\/li>\n<li>Dumbbell hammer curls<\/li>\n<\/ul>\n<p>Complete 3 sets of 8\u201312 reps for each exercise.<\/p>\n<h3>Legs workout<\/h3>\n<p>Your lower body session should provide balanced training for the quads, hamstrings, glutes, and calves.<\/p>\n<ul>\n<li>Single-leg step-downs \u2013 3 sets of 6\u20138 reps<\/li>\n<li>Leg extensions \u2013 3 sets of 8\u201312 reps<\/li>\n<li>Seated leg curls \u2013 3 sets of 8\u201312 reps<\/li>\n<li>Hip abductions \u2013 3 sets of 8\u201312 reps<\/li>\n<li>Hip adductions \u2013 3 sets of 8\u201312 reps<\/li>\n<\/ul>\n<p>The biggest advantage of this schedule is that it leaves plenty of room for recovery. It is also easier to fit around work, family, and everything else competing for space on your calendar.<\/p>\n<p>If three days feels manageable and you want to train each muscle group more frequently, you can consider progressing to six.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>The 6-day PPL split: a sample week<\/h2>\n<p>A six-day PPL schedule repeats the push, pull, and legs rotation twice during the week.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1793696923560{background: #ffffff url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/11\/Tabelle_session2-1.png?id=398752) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;}&#8221;][vc_empty_space height=&#8221;400&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1793351380758{background-color: #ffffff !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<strong>We asked PureGym Personal Trainer Amir what changes when someone moves from a three-day to a six-day push\/pull\/legs split, and how to avoid adding unnecessary training volume.<\/strong><\/p>\n<p>Training six days a week can be tough to maintain, but there are a few ways to structure your workouts to keep them effective.<\/p>\n<p>One option is to switch to unilateral training (exercises that work one side of the body at a time) for the second three days of your push\/pull\/legs split.<\/p>\n<p>Another option is to reduce the number of sets. Because you&#8217;re working out more frequently, you don&#8217;t necessarily need as many sets per exercise, so you could do two sets of each.<\/p>\n<p>You can also switch the muscle group you focus on each session. For example, on your first push day, you might start with chest, then triceps, and finish with shoulders. On your second push day, you&#8217;d start with shoulders, followed by chest and triceps. The next time, you could prioritize triceps first.<\/p>\n<p>You can apply this approach to your pull and leg days too. Once you get used to the routine, you can start changing up your exercise selections.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Changing exercises, rep ranges, or the emphasis of each workout can help you train the same muscle groups without simply piling more volume onto an already demanding week.<\/p>\n<p>Six training days is a substantial commitment. If you regularly miss sessions or struggle to recover, a three-day PPL or another workout split may be a better fit.<\/p>\n<p>You may also see the split organized as pull, push, legs. Some coaches prefer starting with pull so the shoulders and triceps are fresh when it is time to press. Ultimately, consistency and recovery matter more than whether push or pull comes first.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>How to run a PPL split in a busy gym<\/h2>\n<p>Your PPL routine might look perfect on paper. Then you arrive at the gym on Monday evening and every rack is taken. This is where planning for the gym you actually train in matters.<\/p>\n<p>PureGym UK data shows just how much competition there can be for certain equipment. In a survey of PureGym UK gym managers, 49% named the squat rack as one of the most-used pieces of equipment, while 18% named the bench press.<\/p>\n<p>That matters for PPL because push and leg workouts often rely heavily on exactly that equipment.<\/p>\n<p>Timing can make a difference too. PureGym&#8217;s UK Fitness Report 2025\/26 found that Monday was the busiest day of the week, while Sunday was the quietest, followed by Saturday and Friday.<\/p>\n<p>If your schedule is flexible, try putting a workout that relies heavily on popular equipment on a quieter day. You could make Monday your pull day, for example, and save push and legs for later in the week.<\/p>\n<p>The time you train can also help. Previous PureGym UK data found that gyms tend to be quieter in the late morning from 11am to 12pm, during the afternoon from 2pm to 4pm, and later in the evening from 8pm onwards.<\/p>\n<p>A few strategies can make your PPL routine easier during peak hours:<\/p>\n<ul>\n<li><strong>Have a substitute ready.<\/strong> If your planned equipment is taken, choose another exercise that trains the same movement or muscle group.<\/li>\n<li><strong>Warm up while you wait.<\/strong> Rather than standing next to a rack, use the time to complete mobility work or another part of your warm-up.<\/li>\n<li><strong>Plan around busy days.<\/strong> If you know Monday evenings are packed, consider scheduling the workout that requires the least contested equipment that day.<\/li>\n<li><strong>Ask to work in.<\/strong> If someone is resting between sets, politely asking to alternate can save both of you time. Brush up on gym etiquette and get tips for how to work in <a href=\"https:\/\/www.puregym.com\/us\/blog\/gym-etiquette-101-the-unwritten-rules-every-new-member-should-know\">here<\/a>.<\/li>\n<li><strong>Check before you go.<\/strong> Use the PureGym app to check how busy your gym is before you leave.<\/li>\n<\/ul>\n<p>Most PureGym locations in New York are open 24\/7, which can also make a six-day PPL schedule more practical. If your schedule allows, training outside peak hours can give you more flexibility with equipment.<\/p>\n<p>Not sure what to use when your first choice is taken? Our <a href=\"https:\/\/www.puregym.com\/us\/blog\/gym-equipment-101\">Gym Equipment 101 guide<\/a> can help you get more comfortable with your options.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Common PPL mistakes<\/h2>\n<ul>\n<li><strong>Jumping straight to six days.<\/strong> More training days are not automatically better. If you cannot consistently recover from or fit six sessions into your week, start with three.<\/li>\n<li><strong>Repeating the exact same workout twice.<\/strong> On a six-day schedule, think of your second rotation as a complement to the first rather than a carbon copy.<\/li>\n<li><strong>Neglecting leg day.<\/strong> It can be tempting to prioritize upper body workouts, but skipping legs removes an entire third of the PPL structure. Give lower body training the same attention as push and pull days.<\/li>\n<li><strong>Prioritizing isolation exercises over your main lifts.<\/strong> Biceps curls, triceps extensions, and other isolation exercises can have a place in your program, but they should not crowd out the larger movements that form the foundation of your training.<\/li>\n<li><strong>Ignoring recovery.<\/strong> Training six days a week gives you less downtime. Pay attention to performance, soreness, sleep, and motivation, and adjust your schedule when you need more recovery.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1793351380758{background-color: #ffffff !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<strong>We asked PureGym Personal Trainer and Coach Amir what he most often sees going wrong when someone follows a push\/pull\/legs split without coaching, and what the form priorities are for each day.<\/strong><\/p>\n<p>Typically, you see men doing a push\/pull\/legs split. The main issue I see is guys skipping leg day, or they can&#8217;t make it to the gym on their leg day, so the next time they&#8217;re in the gym, it&#8217;s push day.<\/p>\n<p>They also tend to overdo it and not treat recovery as the most important part of this journey.<\/p>\n<p>For form:<\/p>\n<ul>\n<li><strong>Push Day:<\/strong> Keeping your core engaged, fully stretching the muscles, controlling the eccentric, and exploding out of it.<\/li>\n<li><strong>Pull Day:<\/strong> Keeping your core engaged, stretching out the back muscles (letting the shoulders stretch), squeezing the muscles, controlling the eccentric, and being aggressive with the pulling action.<\/li>\n<li><strong>Leg Day:<\/strong> Keeping your core engaged and breathing, learning to brace to protect your spine and lower back, not letting your knees cave in unless you&#8217;re knock-kneed, and going through a full range of motion.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1789724884363{background-color: #d1e2e3 !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<\/p>\n<h2>Frequently asked questions<\/h2>\n<h3>What is a push pull legs split?<\/h3>\n<p>A PPL split divides training by movement pattern. Push days cover the chest, shoulders, and triceps. Pull days train the back, rear delts, and biceps. Leg days target the quads, hamstrings, glutes, and calves. You can run PPL three days a week or repeat the rotation for six days.<\/p>\n<h3>Is PPL good for beginners?<\/h3>\n<p>Usually not as a first workout split. PPL assumes you already know the main lifts well enough to run a session efficiently. Most beginners progress faster on full body training two or three days a week, then move to PPL once the lifts feel familiar.<\/p>\n<h3>How many days a week is a PPL split?<\/h3>\n<p>Three or six. Three days runs the rotation once and trains each muscle group weekly. Six days runs it twice and trains each group twice a week, which research associates with better results. Six days is a real commitment and the most common reason people drop the split.<\/p>\n<h3>Is push pull legs better than upper\/lower?<\/h3>\n<p>It depends. Both can train each muscle group twice a week, but <a href=\"https:\/\/www.puregym.com\/us\/blog\/the-upper-lower-split-a-balanced-4-day-routine\">upper\/lower<\/a> does it in four days where PPL needs six. If you can only train four or five days, upper\/lower usually fits better. If you can train six, PPL gives you more room in each session.<\/p>\n<h3>What order should you do push pull legs in?<\/h3>\n<p>You can use push, pull, legs or pull, push, legs. Some coaches prefer starting with pull so the shoulders and triceps are fresh when it is time to press. If you train legs particularly hard, adding a rest day around your leg session can also give you more recovery time.<\/p>\n<h3>Can you do PPL 4 or 5 days a week?<\/h3>\n<p>Yes. Instead of tying each workout to a specific weekday, run the PPL rotation continuously. For example, train push, pull, and legs, take a rest day when needed, then continue with whichever session comes next. It creates a less tidy calendar, but it can make PPL work with an unpredictable schedule.<\/p>\n<h3>Ready to try push pull legs?<\/h3>\n<p>PPL can be a simple, effective way to organize your training. Start with a schedule you can realistically maintain. Focus on getting stronger, recovering well, and building consistency. If you eventually want more training frequency, you can progress from there.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Ready to put your PPL routine into action? <a href=\"https:\/\/www.puregym.com\/us\/gyms\">Find a PureGym near you<\/a> and get started.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>How the push pull legs split works, who it\u2019s best for, and a sample week for both the 3-day and 6-day versions, plus how to run it in a busy gym.<\/p>\n","protected":false},"author":49,"featured_media":398706,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-398704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=398704"}],"version-history":[{"count":13,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398704\/revisions"}],"predecessor-version":[{"id":398795,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398704\/revisions\/398795"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/398706"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=398704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=398704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=398704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}