Push Pull Legs Workout Plan

Push Pull Legs Workout Plan: The Ultimate Muscle-Building Split for Maximum Gains

MOST POPULAR MUSCLE GAIN GUIDES

2/27/20263 min read

Push Pull Legs Workout Plan: The Ultimate Muscle-Building Split for Maximum Gains

If you’re serious about building muscle, increasing strength, and transforming your physique, the Push Pull Legs workout plan (PPL) is one of the most effective training splits you can follow. Whether you're a beginner looking for structure or an intermediate lifter aiming to break plateaus, this workout routine delivers consistent results.

In this complete guide, you’ll learn how the Push Pull Legs split works, its benefits, a weekly training schedule, and a full workout plan you can start today.

What Is a Push Pull Legs Workout Plan?

The Push Pull Legs (PPL) split divides your training into three movement categories:

  • Push Day – Chest, shoulders, and triceps

  • Pull Day – Back and biceps

  • Leg Day – Quads, hamstrings, glutes, and calves

Instead of training one muscle per day (like traditional bro splits), PPL groups muscles based on movement patterns. This allows better recovery and higher training frequency — two key factors for muscle growth.

Why Push Pull Legs Is So Effective

1. Optimal Muscle Recovery

Push muscles rest while you train pull muscles. Pull muscles rest while you train legs. This natural rotation improves recovery and reduces overtraining.

2. Higher Training Frequency

You can train each muscle group twice per week, which research shows is ideal for hypertrophy (muscle growth).

3. Great for Bulking and Cutting

Whether you're following a calorie surplus for muscle gain or a calorie deficit for fat loss, PPL works effectively in both phases.

4. Flexible for 3–6 Days Per Week

You can run:

  • 3 days (Push / Pull / Legs)

  • 4 days (alternating rotation)

  • 6 days (Push / Pull / Legs / Rest / Repeat)

6-Day Push Pull Legs Workout Plan (Best for Muscle Gain)

If your goal is maximum muscle growth, follow this 6-day routine:

Day 1 – Push
Day 2 – Pull
Day 3 – Legs
Day 4 – Push
Day 5 – Pull
Day 6 – Legs
Day 7 – Rest

Push Day Workout (Chest, Shoulders, Triceps)

  1. Barbell Bench Press – 4 sets × 6–8 reps

  2. Incline Dumbbell Press – 3 sets × 8–10 reps

  3. Overhead Shoulder Press – 3 sets × 8–10 reps

  4. Lateral Raises – 3 sets × 12–15 reps

  5. Tricep Pushdowns – 3 sets × 10–12 reps

  6. Overhead Tricep Extensions – 3 sets × 10–12 reps

Tip: Focus on progressive overload. Increase weight gradually each week.

Pull Day Workout (Back, Biceps)

  1. Deadlifts – 4 sets × 5 reps

  2. Pull-Ups or Lat Pulldowns – 3 sets × 8–10 reps

  3. Barbell Rows – 3 sets × 8–10 reps

  4. Seated Cable Rows – 3 sets × 10 reps

  5. Barbell Curls – 3 sets × 10–12 reps

  6. Hammer Curls – 3 sets × 10–12 reps

Tip: Control the negative (lowering) phase for better muscle activation.

Leg Day Workout (Quads, Hamstrings, Glutes, Calves)

  1. Barbell Squats – 4 sets × 6–8 reps

  2. Leg Press – 3 sets × 10 reps

  3. Romanian Deadlifts – 3 sets × 8–10 reps

  4. Leg Curls – 3 sets × 12 reps

  5. Calf Raises – 4 sets × 15 reps

Tip: Train legs with intensity. Big legs equal big overall growth due to hormonal response.

3-Day Push Pull Legs Plan (Beginner Version)

If you’re new to the gym, start with:

  • Monday – Push

  • Wednesday – Pull

  • Friday – Legs

Keep volume moderate and focus on proper form.

How to Maximize Results with PPL

1. Eat in a Calorie Surplus (For Muscle Gain)

To build muscle, you must consume more calories than you burn. Aim for:

  • 300–500 calorie surplus

  • 1.6–2.2g protein per kg bodyweight

  • High-carb intake for training performance

Include calorie-dense foods like:

  • Rice

  • Eggs

  • Peanut butter

  • Whole milk

  • Lean meats

  • Whey protein shakes

2. Prioritize Progressive Overload

Muscle grows when forced to adapt. Increase:

  • Weight

  • Reps

  • Sets

  • Time under tension

Track your lifts weekly.

3. Get 7–9 Hours of Sleep

Recovery is when muscles grow. Poor sleep reduces testosterone and slows muscle repair.

4. Stay Consistent for 12 Weeks

Don’t program hop. Follow the plan consistently before judging results.

Common Push Pull Legs Mistakes

❌ Too Much Volume

Doing 25+ sets per muscle per week can lead to overtraining.

❌ Ignoring Rest Days

Rest is part of growth.

❌ Not Training Legs Hard

Skipping leg day limits overall muscle development.

❌ Poor Form

Ego lifting leads to injury.

Who Should Follow a Push Pull Legs Split?

âś” Skinny guys trying to gain weight
âś” Intermediate lifters
✔ Gym-goers training 4–6 days weekly
âś” Anyone wanting balanced muscle growth

If you're training only 2 days per week, a full-body routine may be better.

Sample Weekly Schedule (Muscle Gain Focus)

Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Rest
Friday – Push
Saturday – Pull
Sunday – Legs

Final Thoughts: Is Push Pull Legs the Best Workout Plan?

For most people aiming to build muscle, increase strength, and gain weight, the Push Pull Legs workout plan is one of the best gym splits available.

It balances volume, recovery, and frequency perfectly — making it ideal for long-term progress.

If you combine this routine with:

  • Proper nutrition

  • High-protein diet

  • Progressive overload

  • Adequate rest

You will see noticeable muscle growth within 8–12 weeks.