The Push-Pull-Legs (PPL) split is one of the most effective and flexible routines for building muscle. It breaks workouts into three categories based on movement patterns.
Contents
Day 1: Push (Chest, Shoulders, Triceps)
- Bench Press
- Overhead Press
- Dumbbell Flys
- Triceps Pushdown
Day 2: Pull (Back, Biceps)
- Pull-Ups or Lat Pulldown
- Barbell Rows
- Face Pulls
- Barbell or Dumbbell Curls
Day 3: Legs (Quads, Hamstrings, Calves)
- Squats
- Romanian Deadlifts
- Lunges
- Calf Raises
Benefits of PPL
- Balanced muscle growth
- Plenty of recovery time
- Can be done 3, 4, or 6 days a week based on experience level
Conclusion
Whether you’re intermediate or advanced, the PPL routine helps you train with structure and purpose. Track your progress, increase weight gradually, and eat to support recovery.
