Are you tired of your current workout routine and looking for something new to spice things up? Look no further than the push, pull, legs (PPL) workout routine!
This popular workout split has gained a lot of attention in the fitness community for its effectiveness in building muscle and increasing strength.
In this article, we’ll dive into what PPL is, how it works, and why it may be an excellent option for you to try. Whether you’re a beginner or a seasoned gym-goer, PPL can be tailored to fit your fitness goals and preferences.
So, let’s get started and see what all the hype is about!
What Is a PPL Workout Split?
A PPL split is a type of workout routine that targets different muscle groups on different days. The acronym “PPL” stands for push, pull, and legs, the three categories of exercises performed in this workout split.
During the push workout, exercises that target the pushing muscles, such as the chest, shoulders, and triceps, are performed. Examples of push exercises include bench presses, shoulder presses, and tricep dips.
On the other hand, the pull workout focuses on exercises that target the pulling muscles, such as the back, biceps, and rear delts. Examples of pull exercises include pull-ups, rows, and bicep curls.
Finally, the leg workout involves exercises targeting leg muscles such as the quads, hamstrings, and calves. Examples of leg exercises include squats, lunges, and calf raises.
The PPL split is typically performed on a 3-day cycle, with one day dedicated to each category. This allows for adequate rest and recovery time between workouts for each muscle group.
PPL programs are versatile because they can be performed 3-6 days a week! For example, you could do push Monday, Pull Wednesday, and Legs Friday, or speed up the timeline and follow push, pull, legs, push, pull, legs, rest, or any number of combinations of days!
A good example would be PHAT.
Why Are PPL Splits So Effective
PPL splits have been taking the fitness world by storm, and for a good reason – they’re incredibly effective! The reason why this workout split is so powerful lies in the way it targets different types of movements in a structured and efficient manner.
Firstly, the push, pull, and leg workouts allow for a more focused approach to training, as each workout is dedicated to a specific type of movement. This means that you can really hone in on those muscles, giving them the attention they need to grow and strengthen.
Secondly, the PPL split allows for a greater frequency of training. By working on each muscle group every 3 days, you can stimulate muscle growth more frequently, resulting in faster gains in strength and size.
But perhaps the most significant benefit of the PPL split is that it enables you to incorporate a variety of exercises into your routine. This means you can switch up your workouts regularly, preventing boredom and avoiding plateaus.
And let’s not forget the convenience factor! The PPL split is perfect for those with busy schedules, as you can complete a routine in just 3 sessions per week.
The PPL split is an effective and efficient way to achieve your fitness goals, whether you’re looking to build muscle, increase strength, or simply improve your overall fitness level. So why not give it a try and see the results for yourself?
Are PPL Splits Right for You?
Finding the time to commit to a lifting routine can be a challenge. A PPL split requires three to six workouts each week. If that feels too much, a full-body split combining push, pull, and leg exercises in one session may be a better option.
PPL Split Workout Schedule
Are you ready to commit to a fitness routine? Here’s your cheat sheet! Choose a practical, realistic schedule that aligns with your current fitness level. You can always switch it up later.
Get creative and make the routine your own by adjusting the examples below to fit your schedule and goals. Let’s get started!
3-Day PPL Split
This PPL split is perfect for those just starting out in the gym. Of course, you’ll need to push yourself to hit high volumes of work each session to see results, but don’t worry if that’s too much! Just upgrade to one of the other schedules, and you’ll see gains in no time.
- Day #1: Push
- Day #2: Rest
- Day #3: Pull
- Day #4: Rest
- Day #5: Legs
- Day #6&7: Rest
4-Day PPL Split
Need shorter workouts but similar volume? This four-day split may be a better option!
- Day #1: Push/Pull
- Day #2: Legs
- Day #3: Rest
- Day #4: Push/Pull
- Day #5: Legs
- Day #6: Rest
- Day #7: Rest
5-Day PPL Split
Do you want to get stronger overall? Then you should try a balanced routine that hits all your muscle groups twice. Here’s how to create a PPL routine that will help you achieve your strength goals.
- Day #1: Push
- Day #2: Pull
- Day #3: Legs
- Day #4: Rest
- Day #5: Push/Pull
- Day #6: Legs
- Day #7: Rest
6-Day PPL Split
The key to a successful workout routine is consistency. If you have the time and dedication to lift six days a week, you’ll be rewarded by being able to put in a higher volume. Plus, you’ll have more energy to give each muscle group and movement pattern the attention it deserves.
- Day #1: Push
- Day #2: Pull
- Day #3: Legs
- Day #4: Push
- Day #5: Pull
- Day #6: Legs
- Day #7: Rest
The Best PPL Split Workout Routine
Programming a PPL split can be done in many different ways. Here’s one of our top picks! This routine stands out because it kicks off with heavy compound movements to build strength and then progresses to moderately-heavy sets with a larger volume to improve muscle growth and reduce stress on your joints. It finishes off with isolation and pump-inducing exercises at lighter loads.
This type of training enables you to finish the most important and hard-working tasks first, then continue to provide your muscles with stimulus as they tire out. It also guarantees you aren’t detrained in muscular endurance, hypertrophy, or strength which will make you an improved all-around lifter, decrease your chance of injury, and produce better results in the long run.
Are you ready to take your lifting to the next level? Start by choosing a challenging but doable weight – you should be pushing yourself to max out on the final one to two reps of each set. Next, increase reps and sets to increase your overall volume at that weight class. Once you’ve nailed the high end of reps and sets, it’s time to move up to a heavier load. Good luck!
| Push | ||
|---|---|---|
| Exercise | Sets | Reps |
| Bench Press | 3-4 | 5-8 |
| DB Shoulder Press | 3-4 | 8-10 |
| Incline Bench Press | 3-4 | 8-10 |
| DB Lateral Raise | 2-3 | 10-15 |
| Cable Chest Fly | 2-3 | 10-15 |
| DB Overhead Extension | 2-3 | 10-15 |
| Pull | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell Bent Over Row | 3-4 | 5-8 |
| Pull-Ups | 3-4 | 6-10 |
| Reverse Grip Lat Pulldowns | 3-4 | 8-10 |
| Rear Delt Fly | 3-4 | 8-10 |
| Bicep Curls | 2-3 | 10-15 |
| Face Pulls | 2-3 | 10-15 |
| Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Deadlift | 3-4 | 5-8 |
| Back Squat | 3-4 | 5-8 |
| Hip Thrust | 3-4 | 8-10 |
| Bulgarian Split Squat | 3-4 | 8-10 |
| Glute Ham Raise | 2-4 | 10-15 |
| Standing Calf Raise | 2-4 | 10-15 |
PPL Splits Conclusion
The PPL split is a great way to make your weekly workout routine enjoyable and effective! When done correctly, it can help you build muscle strength and mass and prioritize functional movement over individual muscle groups.
Why not try a four, five, or six-day split for maximum gains? It’s sure to help you reach your goals!
FAQ
Is a 6-Day PPL Split Too Much?
It depends on your fitness level, training goals, and recovery abilities. A 6-day PPL split can be demanding, so listen to your body and adjust your training program accordingly. It may be appropriate for you if you are an experienced lifter with excellent recovery abilities. However, if you are not giving your body enough time to recover between training sessions, you may experience fatigue, overtraining, and decreased performance.
Is PPL a 6-Day Workout?
It can be! The beauty of PPL is that it can be structured to be 3,4,5 or even 6 days a week.
How Many Exercises Should I Do With PPL?
The number of exercises you should do with a PPL workout depends on your fitness level, training goals, and time availability. Generally, it’s recommended to do 3-5 exercises per movement type per workout, with each exercise consisting of 3-4 sets.
How Many Times Per Week Should I do PPL?
How often you should work out per week depends on your availability and fitness level. If you can recover from 6 days a week, do that. However, if you are exhausted and unable to progress, you should probably go less frequently.
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