PPL Workout Plan

What is a PPL workout plan?

A PPL (Push Pull Legs) workout plan is widely considered the most effective training structure for intermediate to advanced lifters. It organises exercises by movement pattern and this 6-day version provides two complete rotations per week, training every muscle group twice with enough volume for continued growth.

How does the PPL plan vary between rotations?

Each rotation varies the exercise emphasis. The first push day leads with barbell bench while the second leads with dumbbell bench. The first pull day opens with pull-ups while the second starts with deadlifts. This variation prevents accommodation and provides different stimulus patterns within the same split.

Is PPL the best workout split?

PPL is one of the most effective splits for lifters who can commit to six training days per week and have their nutrition and recovery dialled in. If you frequently feel run-down, consider dropping to a 4 or 5 day split. More training is only better if you can recover from it.