The Push Pull Legs (PPL) training split is a widely used method in resistance training for building muscle. It is one of the most popular systems available due to its logical organization and effectiveness. This approach divides the body’s musculature based on the type of movement performed, providing a structured framework for consistent training.
Defining the Push Pull Legs Structure
The PPL split organizes the body into three distinct training days based on movement patterns. Unlike traditional splits that focus on a single muscle group per session, PPL groups muscles that work synergistically, promoting efficiency.
The “Push” day targets muscles involved in pushing movements away from the body: the chest, shoulders, and triceps. The “Pull” day focuses on drawing resistance toward the body, recruiting the back (lats and traps), biceps, and rear deltoids. The “Legs” day is dedicated to the entire lower body, training the quads, hamstrings, glutes, and calves.
Training Frequency and Recovery Rationale
The core advantage of the PPL split is managing recovery and training frequency. Grouping muscles based on movement minimizes interference between consecutive training days. For instance, after a demanding Push day, the triceps are allowed to recover while the lifter trains the pulling muscles or the lower body.
This separation of antagonistic muscle groups allows for a high training frequency, which maximizes muscle growth (hypertrophy). Training each muscle group twice per week is more advantageous for muscle protein synthesis than a once-per-week frequency. The PPL split achieves this bi-weekly frequency by cycling through the three workouts—Push, Pull, Legs—twice within a seven-day period.
Customizing the PPL Schedule
The PPL split is highly flexible, making it adaptable to nearly any schedule or training goal. The two most common implementations are the 3-day and 6-day splits, both of which follow the P-P-L sequence.
The 3-day split is typically structured as P-Rest-P-Rest-L, which is ideal for beginners or those with limited time. This lower frequency provides ample recovery time between sessions, though it only trains each muscle group once per week.
The 6-day split, often utilized by intermediate and advanced lifters, maximizes training frequency by following a P-P-L-P-P-L-Rest structure. This synchronous schedule trains each muscle group twice weekly, maintaining elevated muscle protein synthesis rates beneficial for hypertrophy.
Lifters can also utilize 4-day or 5-day variations, such as P-P-L-Rest or P-P-L-Rest-P, which rotate the sequence and offer a middle ground between recovery and frequency. Strategic placement of rest days is important to manage fatigue.
Suitability for Different Training Levels
The Push Pull Legs split is a versatile framework suitable for a wide range of experience levels, though the optimal frequency differs. Beginner lifters may find the 3-day version a good transition from a full-body routine, allowing them to focus on foundational compound movements while managing lower overall volume. Some experts suggest starting with an upper/lower or full-body split first to build a base before progressing to PPL.
The PPL split is ideal for intermediate lifters who have built a solid foundation and now require a higher frequency and volume to continue progressing. The 6-day PPL structure provides the frequency needed to maximize muscle growth. Advanced lifters can continue to use the PPL structure by heavily modifying it with specialized accessory work, advanced techniques, and volume management to address specific weaknesses or goals.