PPL Training Hub
Master the Push/Pull/Legs split - one of the most effective training programs.
Start Here
The complete overview of the PPL training split and how to set it up.
PPL Training Split - Complete Guide
Everything you need to know about the Push/Pull/Legs split. Covers structure, frequency options, exercise selection, and how to progress. Start here before diving into specific day guides.
Read Pillar ArticleDay-by-Day Exercise Guides
Detailed exercise selection for each training day.
Push Day
Chest, shoulders, and triceps. Best pressing movements and isolation exercises.
Push ExercisesUnderstanding the Push/Pull/Legs Split
Push/Pull/Legs (PPL) is one of the most popular and effective training splits in strength training. It organizes exercises by movement pattern rather than individual muscle groups: push days cover chest, shoulders, and triceps; pull days cover back and biceps; leg days cover quads, hamstrings, glutes, and calves. This natural grouping reduces overlap between sessions and allows each muscle group to recover while you train others.
The PPL split is highly flexible. Beginners can run it three days per week (one push, one pull, one legs), while intermediate and advanced lifters often run it six days per week by repeating the cycle twice. This double rotation hits each muscle group twice per week, which research consistently shows is superior to once-per-week training for muscle hypertrophy.
One of PPL's greatest strengths is its simplicity. You do not need to memorize complex schedules or worry about which muscles overlap. If it pushes, it goes on push day. If it pulls, it goes on pull day. Legs get their own dedicated session. This clarity makes it easy to program, easy to follow, and easy to progress on — which is why it remains a go-to split for lifters at every level.
The articles in this hub cover the complete PPL system: how to structure the split, the best exercises for each training day, how to manage training frequency, and how to progress over time. Whether you are setting up your first PPL routine or optimizing an existing one, these guides give you the evidence-based details to get the most from every session.
All PPL Training Articles
| Article | Focus | Read Time |
|---|---|---|
| PPL Training Split - Complete Guide | Overview | 12 min |
| Best Push Day Exercises | Push Day | 10 min |
| Complete Pull Day Guide | Pull Day | 10 min |
| Best Leg Day Exercises | Leg Day | 10 min |
| Training Frequency Guide | Programming | 8 min |
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Frequently Asked Questions
Should I do PPL 3 or 6 days per week?
Beginners can start with 3 days (one rotation per week). Intermediate and advanced lifters benefit from 6 days (two full rotations), which hits each muscle group twice per week. Read our PPL split guide for programming both versions.
What exercises should I do on push day?
Start with a heavy compound press (bench press or overhead press), add a secondary press (incline bench or dumbbell press), then finish with isolation work for chest, side delts, and triceps. 5-6 exercises total. See our complete push day guide.
Can I do PPL as a beginner?
Yes, but a 3-day version is better than jumping straight to 6 days. Beginners recover slower and benefit from the simplicity of training each pattern once per week while learning proper form. Move to 6 days after 3-6 months. Check our training frequency guide for details.
How do I progress on a PPL program?
Apply progressive overload to your main compound lifts each session — add weight, reps, or sets over time. For isolation exercises, focus on adding reps within a target range before increasing weight. Track every workout to ensure you are actually progressing.
PPL Works When You Track the Sets.
Know your volume, weights, and progress across every push, pull, and leg session.
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