Master the definitive Push Pull Legs split with our science-backed PPL routine. This comprehensive guide covers everything from pull day exercises to optimizing your push workouts for maximum muscle growth and strength gains.
The Push Pull Legs split (also known as PPL routine) is one of the most effective training methodologies for building muscle and strength. This science-backed approach divides your weekly workouts into three highly focused sessions, each targeting complementary muscle groups:
Primary Focus: All pushing muscles
Key movements include bench press, overhead press, and tricep extensions
Primary Focus: All pulling muscles
Key pull exercises include rows, pull-ups, and bicep curls
Primary Focus: Lower body
Complete lower body development with compound movements
This strategic 3-day split is designed to optimize both training intensity and recovery, making the PPL routine one of the most popular and effective workout plans for natural lifters of all experience levels.
Our Push Pull Legs routine has helped thousands of lifters achieve their fitness goals through scientifically-proven training principles. Here's why this program delivers results:
Each muscle group gets 48-72 hours of rest between sessions, maximizing protein synthesis and reducing injury risk.
Complete focused, high-intensity workouts in under 60 minutes by training complementary muscle groups together.
Structured workout progression helps you consistently add strength and build muscle without plateaus.
This comprehensive Push Pull Legs program is perfect for:
Our Push Pull Legs routine optimizes your gym time through scientifically-proven training principles. Here's how this 3 day split maximizes your muscle and strength gains:
Scientific research shows training each muscle group once per week with high volume leads to optimal hypertrophy. This program's structured rest periods ensure complete muscle recovery between workouts, reducing injury risk while maximizing growth potential.
Complete intense, focused workouts in just 60 minutes per session. This push pull legs split perfectly balances workout volume with time efficiency, making it ideal for busy professionals seeking serious muscle gains.
Built-in progressive overload ensures consistent strength gains. Our structured approach helps you steadily increase weights and reps, preventing plateaus while building lean muscle mass effectively.
Whether you're new to weight training or an experienced lifter, this program scales with you. Exercise variations and progression strategies adapt to your strength level and goals.
3 focused workouts per week (Push/Pull/Legs)
60 minutes per session
Suitable for beginners to advanced
Muscle growth, strength gains, body recomposition
Full gym access recommended
Follow our science-backed push pull legs routine to build muscle and strength efficiently. This comprehensive PPL workout program provides the perfect balance of training intensity and recovery through strategically programmed push day, pull day, and leg workouts.
The PPL routine is designed around proven training principles that maximize muscle growth and strength development:
This comprehensive push workout targets all major pushing muscles through scientifically selected exercises. Our push day routine emphasizes proper form and progressive overload to develop impressive chest size, broad shoulders, and defined triceps.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | Primary compound push exercise for chest mass. Focus on full range of motion with controlled negatives for maximum pectoral recruitment. |
| Overhead Press | 3 | 8-10 | Key push movement for deltoid development and overhead pressing strength. Keep core tight and avoid excessive arching. |
| Incline Dumbbell Press | 3 | 10-12 | Essential upper chest push exercise. Use 30-45 degree bench angle for optimal upper pectoral fiber activation and balanced chest development. |
| Lateral Raises | 4 | 12-15 | Critical push workout movement for shoulder width development. Maintain strict form with slight forward lean to target medial deltoids effectively. |
| Tricep Pushdowns | 3 | 12-15 | Isolates all three heads of the triceps for complete arm development. Keep elbows tucked and focus on full extension at the bottom. |
This comprehensive pull workout builds a powerful, wide back and impressive arms through strategically selected pull exercises. Our pull day routine combines compound and isolation movements for maximum muscle recruitment and growth.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Pendlay Rows | 3 | 8-10 | Fundamental back thickness builder. Focus on squeezing shoulder blades together for maximum mid-back activation. |
| Pull-ups/Lat Pulldowns | 3 | 8-12 | Essential for back width development. Choose pull-ups if possible for greater muscle recruitment, progress to weighted variations as strength increases. |
| Back Extension | 3 | 12-15 | Strengthens lower back and posterior chain. Keep core tight throughout movement to protect spine and maximize erector spinae activation. |
| EZ Bar Curl | 3 | 10-12 | Primary bicep mass builder. Keep elbows fixed and control the negative portion for increased time under tension and bicep growth. |
| Face Pulls | 3 | 12-15 | Targets rear deltoids and improves posture. Focus on external rotation and bringing rope attachments to forehead level for optimal rear delt activation. |
Complete lower body development through a mix of compound and isolation exercises targeting all major leg muscles.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Barbell Squats | 3 | 8-10 | Foundation of leg development. Focus on depth and maintaining proper form. |
| Romanian Deadlifts | 3 | 8-10 | Key posterior chain developer. Keep slight knee bend and focus on hip hinge. |
| Bulgarian Split Squats | 2 | 10-12 | Unilateral strength and balance. Keep torso upright and control the movement. |
| Standing Calf Raises | 4 | 15-20 | Essential for lower leg development. Full stretch at bottom, pause at top. |
| Cable Crunches | 3 | 12-15 | Keep tension on abs throughout movement. Focus on spinal flexion. |
Transform your training journey with advanced progress tracking. The Gravitus app helps you optimize your Push Pull Legs routine through data-driven insights and powerful analytics tools.
Record and analyze your training data: weights, sets, reps, and rest periods. Monitor your volume and intensity for optimal progressive overload.
Track your strength gains with detailed performance graphs. Monitor key metrics like volume, one-rep maxes, and personal records across all exercises.
Get advanced training insights based on your performance data. Optimize your training intensity and volume for maximum muscle growth.
Join a community of lifters following the 3 day split. Share your progress, compare performance, and stay motivated with community support.
Optimize your 3 day split workout results with these science-backed recovery strategies and progression techniques. Success in strength training depends as much on what you do outside the gym as in it.
Get 7-9 hours of quality sleep per night to maximize muscle recovery and hormonal balance. Create a consistent sleep schedule and optimize your sleeping environment.
Maintain adequate protein intake of 1.6-2.2g per kg of bodyweight daily. Spread protein consumption across 4-6 meals for optimal muscle protein synthesis.
Consume 3-4 liters of water daily to support recovery and performance. Increase intake on training days and in warm weather.
Utilize rest days for light mobility work and recovery activities:
Implement systematic weight increases:
Monitor your training progress:
Document physical changes and improvements:
Fine-tune your training volume based on:
Common questions about the PPL routine, training frequency, and how to maximize your results with this popular 3 day split workout program.
The Push Pull Legs (PPL) split offers several distinct advantages over other training approaches:
This structured approach makes the push pull legs split one of the most sustainable and results-producing workout programs for both beginners and advanced lifters.
The Push Pull Legs (PPL) split program is designed as a long-term training approach that delivers consistent results. Here's what to expect:
The key is consistency and proper progression within the PPL framework. Adjust weights, exercises, and techniques as you advance while maintaining the core push/pull/legs structure for continuous gains.
Yes, the PPL workout program is excellent for beginners. Here's why this 3 day split is ideal for those new to structured strength training:
Beginners should focus on mastering exercise form before increasing weights. Consider working with a trainer initially to ensure proper technique on the key push and pull exercises.
Proper scheduling of your push day, pull day, and leg workouts is crucial for recovery and maximum results:
Listen to your body and adjust rest periods based on recovery needs, training intensity, and individual response to each push, pull, and leg session.
An effective pull day should include a strategic selection of exercises that target all pulling muscles. Here are the most effective pull exercises to consider for your routine:
For an optimized pull workout, select 1-2 exercises from each category, starting with the most compound movements and progressing to more isolation-focused exercises. This ensures complete development of all pulling muscles.
Proper warm-up is essential for injury prevention and optimal performance in your PPL workout routine:
General Warm-up (5-10 minutes):A proper warm-up not only prevents injury but also enhances performance by increasing blood flow to working muscles, optimizing neural activation, and improving range of motion for all push, pull, and leg exercises in your PPL routine.
Tracking your progress is essential for long-term success with the PPL workout program. Here's what to monitor for continual improvement:
Key Performance Metrics for Your PPL Split:The Gravitus app is designed specifically to track all these metrics for your push pull legs routine, allowing you to visualize your progress with detailed analytics and ensure continued growth in strength and muscle development.
Download the free Gravitus workout tracker to access your complete 3 day split workout program, progress tracking, and training analytics.