The push pull legs routine (PPL) is one of the most popular and effective training splits ever created. It’s simple, logical, and it works — which is why everyone from beginners to advanced lifters uses it.
Instead of randomly picking exercises, PPL organizes your training by movement pattern. Push day, pull day, leg day. That’s it. Let’s break down exactly how to run it.
What Is a Push Pull Legs Routine?
PPL divides your workouts into three categories based on how your muscles move:
- Push day — chest, shoulders, triceps (all pushing movements)
- Pull day — back, biceps, rear shoulders (all pulling movements)
- Leg day — quads, hamstrings, glutes, calves (all lower body)
This split is smart because muscles that work together get trained together and recover together. Your triceps get hit on push day (bench press, overhead press) and then get full rest until the next push day.
Why PPL Works So Well
- Optimal frequency — each muscle group gets trained twice per week on the 6-day version, which research shows is ideal for growth
- Balanced development — no muscle group gets neglected
- Built-in recovery — pushing muscles rest while pulling muscles work, and vice versa
- Flexible — works as a 3-day or 6-day split depending on your schedule
- Simple to follow — you always know what to train
The 6-Day Push Pull Legs Routine
This is the classic version. Train 6 days, rest 1 day.
Push Day (Chest, Shoulders, Triceps)
- Barbell or dumbbell bench press — 4 x 6-10
- Overhead press — 3 x 8-12
- Incline dumbbell press — 3 x 8-12
- Lateral raises — 3 x 12-15
- Tricep pushdowns or dips — 3 x 10-12
- Overhead tricep extension — 2 x 10-12
Pull Day (Back, Biceps, Rear Delts)
- Deadlift or Romanian deadlift — 3 x 6-8 (heavy)
- Pull-ups or lat pulldowns — 3 x 8-12
- Barbell or dumbbell rows — 3 x 8-12
- Face pulls — 3 x 12-15
- Barbell or dumbbell curls — 3 x 10-12
- Hammer curls — 2 x 10-12
Leg Day (Quads, Hamstrings, Glutes, Calves)
- Squats — 4 x 6-10
- Romanian deadlifts — 3 x 8-12
- Leg press or Bulgarian split squats — 3 x 10-12
- Leg curls — 3 x 10-12
- Calf raises — 4 x 12-15
- Hanging leg raises or planks — 3 sets (core)
Weekly schedule:
– Monday: Push
– Tuesday: Pull
– Wednesday: Legs
– Thursday: Push
– Friday: Pull
– Saturday: Legs
– Sunday: Rest
The 3-Day Push Pull Legs Routine (Beginner Version)
Short on time? The 3-day version trains each pattern once per week. It’s perfect for beginners or busy lifters.
- Monday: Push (same exercises, 3 sets each instead of 4)
- Wednesday: Pull
- Friday: Legs
You’ll make great progress on this for your first 6-12 months. When progress slows, move to the 6-day version.
Dumbbell-Only Push Pull Legs Routine (Home Version)
No barbell? No problem. Here’s a full PPL using only dumbbells.
Push Day (Dumbbells)
- Dumbbell floor press — 4 x 8-12
- Dumbbell overhead press — 3 x 8-12
- Incline dumbbell press (use a chair) — 3 x 8-12
- Lateral raises — 3 x 12-15
- Diamond push-ups — 3 x near failure
- Overhead tricep extension — 3 x 10-12
Pull Day (Dumbbells)
- Dumbbell Romanian deadlift — 3 x 8-12
- One-arm dumbbell row — 3 x 10-12 per arm
- Pull-ups (doorway bar) or resistance band rows — 3 x 8-12
- Reverse flyes — 3 x 12-15
- Dumbbell curls — 3 x 10-12
- Hammer curls — 2 x 10-12
Leg Day (Dumbbells)
- Goblet squats — 4 x 10-15
- Dumbbell Romanian deadlift — 3 x 10-12
- Bulgarian split squats — 3 x 8-12 per leg
- Walking lunges — 3 x 10 per leg
- Single-leg calf raises — 4 x 12-15 per leg
How to Warm Up for PPL
Push day: Arm circles, band pull-aparts, 2 light sets of bench press
Pull day: Arm swings, scapular pull-ups, 2 light sets of rows
Leg day: Bodyweight squats x 15, leg swings, 2 light sets of squats
Never jump straight into heavy working sets. Your joints will thank you.
Common Mistakes in Push Pull Legs
- Skipping leg day — the oldest joke in fitness exists for a reason. Don’t be that person. Legs are half your body.
- Too much volume — 6 hard exercises per session is plenty. Adding 10 exercises doesn’t build more muscle; it just creates junk fatigue.
- Neglecting rear delts — face pulls and reverse flyes prevent the “rounded shoulders” look and keep your shoulders healthy.
- No progression plan — doing the same weight for months. Add weight or reps every week.
- Training 6 days with poor recovery — if you’re not sleeping and eating enough, drop to 3-4 days. More isn’t always better.
- Ignoring pull-up strength — pull-ups are the king of back exercises. If you can’t do them yet, use assistance bands and build up.
Pro Tips
- Start pull day with deadlifts — they’re the most demanding. Do them fresh or don’t do them heavy.
- Superset small muscles — pair bicep curls with tricep extensions, or lateral raises with face pulls, to save time.
- Track everything — PPL only works if you’re progressing. Log every set.
- Rotate rep ranges — do heavier (6-8 reps) on your first push/pull/leg day and moderate (10-12) on the second for variety.
- Deload every 6-8 weeks — take one easy week at 50% weight. Your joints and nervous system need it.
- Eat for your goal — PPL builds muscle best in a slight calorie surplus with high protein.
Frequently Asked Questions
Is push pull legs good for beginners?
Yes, the 3-day version is excellent for beginners. It’s simple, trains every muscle evenly, and builds a strong foundation. Move to 6 days after 6-12 months when you need more volume to keep growing.
Can I do push pull legs 3 days a week?
Absolutely. The 3-day PPL (one push, one pull, one legs day per week) works great for beginners and busy people. You’ll still build muscle and strength effectively.
Should I do cardio on a push pull legs routine?
Yes, 2-3 sessions of 20-30 minutes per week is fine. Do it after lifting or on rest days. It won’t hurt your gains as long as you’re eating enough.
How long should I run a push pull legs program?
As long as you’re progressing. Most people run PPL for 6-12 months before switching. If you’re still adding weight or reps, don’t fix what isn’t broken.
Is 6-day PPL too much?
For most people with good sleep and nutrition, no. But if you’re constantly sore, your performance is dropping, or you’re getting sick often, drop to 4-5 days. Recovery is individual.
Conclusion
The push pull legs routine works because it’s built on logic: train muscles by movement pattern, hit everything twice a week, and progress consistently. Whether you choose the 3-day or 6-day version, gym or dumbbells at home, the principles are the same.
Pick your version, start this week, and commit for at least 12 weeks. PPL rewards patience like nothing else.
Your next step: decide on 3-day or 6-day based on your schedule, and do your first push workout today.
Keep Reading
- 20-Minute Full Body Workout at Home
- Beginner Home Workout Routine
- Bodyweight Exercises for Beginners
Fitness and wellness writer dedicated to sharing practical workouts, smart nutrition, and sustainable healthy living tips.