Push Pull Legs: The PPL Split Explained (With a Simple Workout Plan)

Push pull legs is one of the most popular ways to organize your training, and for good reason: it's simple, it works for beginners and for experienced lifters, and you can run it 3 or 6 days a week. Here's what a PPL split is, a straightforward workout for each day, and how to schedule it.

Woman at the squat rack wearing an oversized Iron Therapy tee — Legs day at the rack in Iron Therapy.

What is push pull legs?

Push pull legs (PPL) is a workout split that groups exercises by movement:

Day	Muscles	Movement
Push	Chest, shoulders, triceps	Pushing weight away from you
Pull	Back, rear shoulders, biceps	Pulling weight toward you
Legs	Quads, hamstrings, glutes, calves	Squatting, hinging, lunging

Because muscles that work together are trained on the same day, each group gets a full session and then a few days to recover before you hit it again.

Push day workout

Exercise	Sets x reps
Bench press or dumbbell press	3 x 6–10
Overhead press	3 x 8–10
Incline dumbbell press	3 x 10–12
Lateral raises	3 x 12–15
Triceps pushdowns	3 x 10–15

Man at the gym in an oversized Dad Strength tee — Push day in Dad Strength.

Pull day workout

Exercise	Sets x reps
Lat pulldown or pull-ups	3 x 6–10
Barbell or dumbbell row	3 x 8–10
Seated cable row	3 x 10–12
Face pulls	3 x 12–15
Dumbbell curls	3 x 10–12

Legs day workout

Exercise	Sets x reps
Squat or leg press	3 x 6–10
Romanian deadlift	3 x 8–10
Walking lunges or split squats	3 x 10 per leg
Hip thrust	3 x 10–12
Calf raises	3 x 12–15

Start with a weight you can lift with good form for the full range of reps. When you hit the top of the range on every set, add a little weight next time.

Woman at the squat rack in an Every Day Is Leg Day oversized tee

Woman at the dumbbell rack in a Barbell Baddie oversized tee

How to schedule push pull legs

	3 days a week	6 days a week
Mon	Push	Push
Tue	Rest	Pull
Wed	Pull	Legs
Thu	Rest	Push
Fri	Legs	Pull
Sat	Rest	Legs
Sun	Rest	Rest

Beginners: start with 3 days. More experienced: 6 days hits every muscle twice a week, but only if you sleep and recover well. A 4- or 5-day rotation (push, pull, legs, rest, repeat) sits in between.

Is push pull legs good?

Pros: simple to follow, flexible (3 to 6 days), every muscle group gets a focused session, easy to track progress.
Cons: on 3 days a week each muscle is trained only once a week; on 6 days it takes a lot of time and recovery.

Not sure where to start at all? Read how to start going to the gym first, and pack your bag with our gym bag essentials checklist.

What to wear for push, pull and legs

One outfit covers all three days: a loose heavyweight tee that doesn't ride up on overhead presses or rows, shorts or leggings you can squat in, and flat shoes for legs day. That's exactly what an oversized pump cover is for.

Push pull legs FAQ

Is push pull legs good for beginners?

Yes. Run it 3 days a week (push, pull, legs with a rest day in between) and focus on learning the exercises with a light weight.

How many days a week should I do push pull legs?

3 days for beginners, 4 to 5 for most people, and 6 if you recover well and have the time.

What is the 3-3-3 rule in the gym?

There's no single official version, but it usually means a simple routine of 3 exercises, 3 sets each, 3 times a week. It's a beginner-friendly way to start, and it fits nicely into a 3-day push pull legs week.