Discover how to build muscle and strength with our proven 3 day split workout routine. This comprehensive Push Pull Legs (PPL) program combines science-backed training methods with optimal recovery periods for maximum gains.
The Push Pull Legs split is a powerful training methodology that divides your weekly workouts into three focused sessions. Each session targets specific muscle groups through complementary movement patterns:
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 45-60 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)
45-60 minutes per session
Suitable for beginners to advanced
Muscle growth, strength gains, body recomposition
Full gym access recommended
Follow this comprehensive push pull legs routine to build muscle and strength efficiently. Each workout is designed to maximize muscle growth through optimal exercise selection and volume.
This push day focuses on upper body pushing movements to develop chest size, shoulder width, and tricep definition.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | Primary compound movement for chest mass. Focus on full range of motion and controlled negatives. |
| Overhead Press | 3 | 8-10 | Key movement for deltoid development and overhead pressing strength. |
| Incline Dumbbell Press | 3 | 10-12 | Targets upper chest fibers. Use 30-45 degree bench angle for optimal activation. |
| Lateral Raises | 4 | 12-15 | Critical for shoulder width development. Keep strict form to target medial deltoids. |
| Tricep Pushdowns | 3 | 12-15 | Isolates all three heads of the triceps for complete arm development. |
Build a powerful, wide back and impressive arms with this pull-focused routine combining compound and isolation movements.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Barbell Rows | 4 | 8-10 | Fundamental back thickness builder. Focus on squeezing shoulder blades together. |
| Pull-ups/Lat Pulldowns | 4 | 8-12 | Essential for back width. Choose pull-ups if possible, progress to weighted. |
| Face Pulls | 3 | 12-15 | Targets rear deltoids and improves posture. Focus on external rotation. |
| Barbell Curls | 3 | 10-12 | Primary bicep mass builder. Keep elbows fixed and control the negative. |
| Hammer Curls | 3 | 12-15 | Develops brachialis and forearms for complete arm development. |
Complete lower body development through a mix of compound and isolation exercises targeting all major leg muscles.
| Exercise | Sets | Reps | Training Notes |
|---|---|---|---|
| Barbell Squats | 4 | 6-8 | 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. |
| Leg Press | 3 | 10-12 | Builds quad mass with less spinal load than squats. Control full range of motion. |
| Leg Extensions | 3 | 12-15 | Isolates quadriceps for complete development. Focus on peak contraction. |
| Standing Calf Raises | 4 | 15-20 | Essential for lower leg development. Full stretch at bottom, pause at top. |
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.
Common questions about the 3 day split workout program, training frequency, and progression.
The Push Pull Legs (PPL) split program is designed as a long-term training approach. Here's what to expect:
The key is consistency and proper progression. Adjust weights and exercises as you advance while maintaining the core push/pull/legs structure.
Yes, this 3 day split workout program is excellent for beginners. Here's why:
Beginners should focus on mastering exercise form before increasing weights. Consider working with a trainer initially to ensure proper technique.
Proper rest between workouts is crucial for muscle recovery and strength gains:
Listen to your body and adjust rest periods based on recovery needs and training intensity.
Proper warm-up is essential for injury prevention and optimal performance in your PPL workout:
General Warm-up (5-10 minutes):Tracking your progress is crucial for long-term success with the PPL split. Here's what to monitor:
Key Performance Metrics:Use the Gravitus app to automatically track these metrics and visualize your progress over time.
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:
Download the free Gravitus app to access your complete 3 day split workout program, progress tracking, and training analytics.