What Is Push/Pull/Legs? A Beginner's Guide to the PPL Split
Push/pull/legs (PPL) splits your training into three workouts by movement type. Here is how it works, a sample routine, and who it suits.
Push/pull/legs (PPL) is a workout plan with three sessions, grouped by how the muscles move. One day you push, one day you pull, one day you train legs. Then you repeat. It is popular because it is simple to follow and it gives each muscle time to recover before you train it again.
How the split works
Every gym exercise fits into one of three groups. PPL builds a workout around each one.
| Day | Muscles trained | Example exercises |
|---|---|---|
| Push | Chest, shoulders, triceps | Bench press, overhead press, dips |
| Pull | Back, biceps, rear delts | Rows, pull-ups, curls |
| Legs | Quads, hamstrings, glutes, calves | Squats, deadlifts, leg press |
Muscles that work together get trained together. Your triceps help on every press, so training chest and triceps on the same day lets them recover on the same day too.
A simple PPL routine to start
If you are new, do each day once per week across three days (for example Monday, Wednesday, Friday):
- Push: Bench press, overhead press, incline dumbbell press, triceps pushdown
- Pull: Barbell row, lat pulldown or pull-up, face pull, biceps curl
- Legs: Squat, Romanian deadlift, leg press, calf raise
Do 3 sets of 8 to 12 reps per exercise. When you hit the top of the rep range on every set, add a little weight next time. That is progressive overload, and it is what makes you stronger.
Who PPL is for
PPL works for almost everyone. It fits best if you:
- Want a clear, repeatable plan instead of guessing each session
- Can train at least 3 days a week
- Want the option to scale up to 6 days later without changing the plan
The hard part is not the workout. It is showing up. PPL helps because there is no "what do I train today?" question. You just do the next day in the rotation. That is why the PPL tracker app opens straight to your next workout and fills in the weights you lifted last time.
Frequently asked questions
Is push/pull/legs good for beginners?
Yes. PPL groups exercises by movement, so each session is easy to follow. A 3-day version gives beginners full recovery between workouts while still training every muscle once a week.
How many days a week is PPL?
Either 3 days a week (each workout once) or 6 days a week (each workout twice). Most beginners start with 3 and add days later.
What is the difference between push, pull, and legs days?
Push day trains chest, shoulders, and triceps. Pull day trains back and biceps. Leg day trains quads, hamstrings, glutes, and calves.