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Workout Plan

Push Pull Legs Program

The classic 6-day Push Pull Legs split. Hit every muscle group twice per week with this high-frequency PPL workout program designed for intermediate to advanced lifters.

6 Training Days
1 Rest Days
40 Total Exercises
39 Unique Movements
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What is a Push Pull Legs program?

A Push Pull Legs (PPL) program is a training split that organises exercises by movement pattern: pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises. By grouping muscles this way rather than by individual body part, PPL ensures balanced development while allowing each muscle group to be trained twice per week, which is the optimal frequency for hypertrophy.

How many days per week is the PPL split?

This PPL program runs 6 days per week with Sunday as a rest day. Push falls on Monday and Thursday, Pull on Tuesday and Friday, and Legs on Wednesday and Saturday. The first rotation emphasises barbell compounds while the second rotation uses dumbbells and cables for variation and joint health.

Who should do a Push Pull Legs program?

PPL is ideal for intermediate and advanced lifters who can handle higher training volume and recover between six weekly sessions. If you are newer to lifting, start with a 3-day full body or upper/lower split first and graduate to PPL once your work capacity improves.

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