Push Pull Legs: The Only Workout Split You Need

If you're past the beginner stage and want a structured way to train, Push Pull Legs (PPL) is the most effective and flexible split for building muscle. Here's why it works and exactly how to run it.

What Is PPL?

PPL divides training into three movement patterns:

• Push: Chest, shoulders, triceps (pressing movements)
• Pull: Back, biceps, rear delts (pulling movements)
• Legs: Quads, hamstrings, glutes, calves

Run it as a 6-day cycle (Push → Pull → Legs → Push → Pull → Legs → Rest) or 3 days a week if you're short on time.

Push Day

Exercise	Sets × Reps	Rest
Barbell Bench Press	4 × 6–8	3 min
Incline Dumbbell Press	3 × 8–10	2 min
Overhead Press	3 × 8–10	2 min
Cable Lateral Raise	3 × 12–15	1 min
Tricep Pushdown	3 × 10–12	1 min
Overhead Tricep Extension	2 × 12–15	1 min

Pull Day

Exercise	Sets × Reps	Rest
Barbell Row	4 × 6–8	3 min
Lat Pulldown	3 × 8–10	2 min
Seated Cable Row	3 × 10–12	2 min
Face Pull	3 × 15–20	1 min
Barbell Curl	3 × 10–12	1 min
Hammer Curl	2 × 12–15	1 min

Leg Day

Exercise	Sets × Reps	Rest
Barbell Squat	4 × 6–8	3 min
Romanian Deadlift	3 × 8–10	2 min
Leg Press	3 × 10–12	2 min
Walking Lunges	3 × 10/leg	2 min
Leg Curl	3 × 10–12	1 min
Calf Raise	4 × 12–15	1 min

How to Progress

Progressive overload is non-negotiable. Each week, try to:

1. Add 1 rep to each set, OR
2. Add 2.5kg to the bar when you hit the top of the rep range

Example: If you bench 60kg for 4×6, work up to 4×8 over a few weeks, then jump to 62.5kg for 4×6 and repeat.

Recovery Tips

• Sleep 7–9 hours. Muscle grows during sleep, not in the gym.
• Eat enough protein. 1.6–2.2g per kg of bodyweight.
• Deload every 4–6 weeks. Cut volume by 50% for one week to let your body recover.

Track Everything

If you're not tracking weights and reps, you're guessing. Use Nutraze to log workouts, track PRs automatically, and build reusable templates for each day. Your streak keeps you accountable.