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The Ultimate Guide To Push Pull Legs Routine
Push pull legs (often called PPL) training is a classic strength training split that is loved by bodybuilders and gym members all over the world. It's one of the most popular and effective ways to structure strength workouts and remove the guesswork from building muscle.
In this guide, we'll break down how a push pull leg split works, why it's so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.
Quick summary
- A push pull legs routine divides workouts by type of movement
- A PPL split can be run as a 3, 5, or 6-day programme
- PPL optimises muscle development while maximising recovery
- PPL can work for beginners through to advanced lifters
- There are benefits to a long-term push pull legs programme
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What is a push pull legs workout split?
Unlike body part splits (where you'd do leg day, chest day, and so on), push pull legs workouts divide your training into three categories based on type of movement:
- Push — chest, shoulders, triceps
- Pull — back, biceps
- Legs — quads, hamstrings, glutes, calves
Instead of training individual muscle groups or doing an upper lower split, PPL allows you to hit muscle groups that you should work out together. Push movements involve pressing away from the body, pull movements involve rowing or pulling towards you, and leg sessions are — as you'd expect — leg exercises.
You might also see it written as pull leg push or legs push pull depending on the order of sessions in the week, but the concept stays the same.
Why PPL is one of the most effective training structures
PPL is a really efficient way to build strength and muscle because of the way it balances training frequency and rest. The best push pull legs routine allows you to work out each muscle group multiple times a week without needing to train the same group two days in a row.
Research has shown that hitting a muscle group around every 72 hours, or 2-3 times a week, provides a more optimal training stimulus for strength and hypertrophy vs training just once a week. That's difficult to achieve under a body part split approach without having to workout more than once a day.
A good push pull legs routine works because it gives every muscle group plenty of volume but still has time for recovery. When you train push muscles, your leg and pull muscles rest - and vice versa. This makes a push pull legs exercise routine ideal for building strength and muscle (hypertrophy)as you can increase training volume without burning out.
How to build a 3 day, 5 day, and 6 day PPL routines
One of the biggest advantages of a push pull legs workout plan is that it works just as well for those who train every other day as it does those who train almost every day.
Here’s how to make PPL work if you train 3, 5, or 6 days a week.
Push pull legs 3 day split
A 3 day PPL split is great for busy weeks or if you're balancing strength training with other exercise, for example running or sports.
Here's an example of how a 3 day split could look across the week:
Monday: push
Tuesday: cardio
Wednesday: pull
Thursday: rest
Friday: legs
Saturday: cardio
Sunday: rest
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