PPL Training Hub

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The complete overview of the PPL training split and how to set it up.

Day-by-Day Exercise Guides

Detailed exercise selection for each training day.

Understanding 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.