Push/Pull/Legs Split Program
The ultimate hypertrophy system for advanced trainees seeking maximum muscle growth through high-volume, high-frequency training with optimal recovery.
Push/Pull/Legs represents the pinnacle of muscle-building program design. This isn't just another workout split — it's a scientifically-optimized system that allows you to train each muscle group twice per week with sufficient recovery time between sessions.
By organizing exercises around movement patterns rather than individual muscles, PPL maximizes both training volume and recovery efficiency. This 20-week program systematically builds from foundation to peak volume for unprecedented muscle growth.
The Science Behind Push/Pull/Legs
Understanding why this split is superior for muscle hypertrophy
Why PPL Dominates for Muscle Building
The Push/Pull/Legs split isn't popular by accident — it's the result of decades of bodybuilding evolution and exercise science research. This system optimizes the three key variables for hypertrophy: mechanical tension, metabolic stress, and muscle damage.
Optimal Training Frequency
Training each muscle group twice per week provides the sweet spot for protein synthesis. Research shows muscle protein synthesis returns to baseline within 72-96 hours, making twice-weekly stimulation ideal for continuous growth.
Volume Distribution
PPL allows for higher weekly volumes while maintaining quality. Instead of cramming all chest work into one session, it's spread across two, allowing better performance and progressive overload on each exercise.
Recovery Optimization
The 72-hour gap between hitting the same muscle groups allows complete recovery of the nervous system and glycogen replenishment while maintaining a high training frequency overall.
Movement Pattern Logic
PPL organizes training around how your body naturally moves, creating powerful synergies within each session.
Chest, Shoulders, Triceps
All pressing movements: Horizontal pressing (bench press), vertical pressing (overhead press), and tricep isolation. Triceps are pre-fatigued from compounds, then directly targeted for complete development.
- Primary: Chest and shoulder development
- Secondary: Triceps growth from heavy pressing
- Synergy: All exercises use similar movement patterns
Back, Biceps, Rear Delts
All pulling movements: Vertical pulling (pull-ups), horizontal pulling (rows), deadlifts, and bicep isolation. Biceps assist on all pulls, then get direct work for maximum growth.
- Primary: Back width and thickness development
- Secondary: Biceps and rear delt growth
- Synergy: Complementary pulling angles
Quads, Hamstrings, Glutes, Calves
Complete lower body: Quad-dominant (squats), hip-dominant (deadlifts), unilateral work (lunges), and calf isolation. Balanced development of all lower body musculature.
- Primary: Quadriceps and hamstring development
- Secondary: Glute and calf growth
- Synergy: Compound movements hit multiple muscles
20-Week Progressive Periodization
Five strategic phases building from foundation to peak muscle-building volume
Undulating Periodization Strategy
This program uses undulating periodization to maximize hypertrophy while preventing plateaus. Each 4-week mesocycle progressively builds upon the previous, with strategic deloads and intensity adjustments to optimize recovery and growth.
Key Periodization Principles:
- Progressive Volume: Gradual increase in training volume over time
- Intensity Waves: Varying rep ranges and loads for complete development
- Strategic Deloads: Planned recovery periods to prevent overreaching
- Exercise Rotation: A/B system prevents staleness and addresses weaknesses
Phase 1: Foundation (Weeks 1-4)
Focus: Movement quality, volume adaptation, and neurological efficiency
- Sets: 3-4 per exercise
- Rep Ranges: 8-12 (hypertrophy focus)
- RPE: 7-8 (challenging but controlled)
- Rest: 2-3 minutes between sets
Goals: Perfect form establishment, body adaptation to 6x weekly training, baseline strength assessment.
Phase 2: Volume Expansion (Weeks 5-8)
Focus: Progressive volume increase and intensity technique introduction
- Sets: 4-5 per exercise
- Rep Ranges: 6-15 (strength-hypertrophy spectrum)
- RPE: 8-9 (approaching near-failure)
- Rest: 2-4 minutes (load dependent)
Goals: 20-30% volume increase, introduction of drop sets and supersets, strength progression in key lifts.
Phase 3: Peak Volume (Weeks 9-12)
Focus: Maximum hypertrophic stimulus and complete muscle development
- Sets: 4-6 per exercise
- Rep Ranges: 5-20 (full spectrum training)
- RPE: 8-9.5 (near-maximal effort)
- Rest: 2-5 minutes (intensity dependent)
Goals: Highest volume phase, maximum muscle stimulation, advanced intensity techniques mastery.
Phase 4: Intensification (Weeks 13-16)
Focus: Strength-focused hypertrophy and progressive overload emphasis
- Sets: 3-5 per exercise
- Rep Ranges: 4-10 (strength-power focus)
- RPE: 8.5-9.5 (high intensity)
- Rest: 3-5 minutes (full recovery)
Goals: Volume reduction with intensity increase, strength gains consolidation, prepare for final phase.
Phase 5: Peaking & Transition (Weeks 17-20)
Focus: Peak strength expression and program transition preparation
- Sets: 3-4 per exercise
- Rep Ranges: 3-8 (strength and power)
- RPE: 9-9.5 (near-maximal loads)
- Rest: 3-6 minutes (complete recovery)
Goals: Test new strength levels, assess total progress, prepare for next training phase or program transition.
Weekly Training Schedule
A/B rotation system with optimal recovery timing
A/B Rotation System Explained
The A/B system provides crucial exercise variety while maintaining movement pattern consistency. Week 1 follows the A workouts, Week 2 follows B workouts, creating a 2-week rotating structure that prevents adaptation stagnation and addresses potential weak points.
Weekly Schedule Structure:
Alternative Scheduling: Rest day can be moved to Wednesday for better mid-week recovery. Listen to your body and adjust based on recovery capacity and life demands.
Complete Workout Templates
Detailed breakdown of all six workout variations
PUSH A
PULL A
LEGS A
PUSH B
PULL B
LEGS B
Nutrition for Maximum Hypertrophy
Fuel your gains with evidence-based nutrition strategies
The Hypertrophy Nutrition Formula
Training is only half the equation. Without proper nutrition, even the best PPL program will yield mediocre results. Muscle protein synthesis requires adequate calories, protein, and strategic nutrient timing to maximize your training adaptations.
Caloric Surplus
Target: +300-500 calories above maintenance
Method: Use our calorie calculator for personalized needs
Monitoring: Aim for 0.5-1 lb weight gain per week
Protein Priority
Target: 1.6-2.2g per kg body weight
Distribution: 25-40g per meal, every 3-4 hours
Post-Workout: 25-40g within 2 hours of training
Carbohydrate Fuel
Target: 4-7g per kg body weight
Timing: Pre and post-workout for performance
Sources: Rice, oats, potatoes, fruits
Essential Supplements
Creatine: 5g daily for power and recovery
Whey Protein: 25-40g post-workout convenience
Caffeine: 200-400mg pre-workout for performance
Supplement Protocol for PPL
Evidence-Based Supplementation:
- Creatine Monohydrate: 5g daily (any time) - Increases power output and muscle volume
- Whey Protein: 25-40g post-workout - Convenient protein source for muscle protein synthesis
- Caffeine: 200-400mg pre-workout - Enhances performance and focus
- Beta-Alanine: 3-5g daily - Improves muscular endurance during high-rep sets
- Citrulline Malate: 6-8g pre-workout - Increases blood flow and reduces fatigue
Supplement Realities:
Supplements are exactly that - supplemental. They cannot replace proper nutrition, adequate sleep, or consistent training. Focus on mastering the basics before investing in advanced supplementation.
Recovery Excellence
The critical factors that determine program success
Recovery: The Growth Phase
Remember: you don't grow in the gym — you grow during recovery. The 18 hours between training sessions are when the magic happens. Supercompensation only occurs with adequate recovery protocols.
Sleep Optimization
The 8-Hour Rule:
- Duration: 7-9 hours nightly for optimal recovery
- Consistency: Same bedtime/wake time daily
- Environment: Dark, cool (65-68°F), quiet room
- Routine: No screens 1 hour before bed
Poor sleep can decrease muscle protein synthesis by up to 30% and significantly impair recovery.
Stress Management
Cortisol Control:
- Meditation: 10-20 minutes daily reduces cortisol
- Social Support: Maintain relationships outside gym
- Work Balance: Don't let job stress sabotage gains
- Perspective: Training should reduce, not add stress
Chronic stress elevates cortisol, which directly opposes muscle building processes.
Progress Monitoring
Track What Matters:
- Performance: Weight, reps, and RPE for each exercise
- Body Composition: Weekly weigh-ins, monthly measurements
- Recovery: Sleep quality, morning heart rate
- Motivation: Training enjoyment and life balance
Use our progress tracker to monitor all key metrics.
When to Deload or Stop
Recognizing when your body needs additional recovery is crucial for long-term success.
Emergency Deload Signals:
- Performance Drop: 10%+ decrease in weights or reps for 2+ sessions
- Sleep Disruption: Difficulty falling asleep or staying asleep
- Elevated Resting HR: 5+ bpm increase from baseline
- Motivation Loss: Dreading workouts or considering skipping sessions
- Persistent Soreness: Muscle soreness lasting 72+ hours
- Illness Susceptibility: Getting sick more frequently
Deload Protocol:
- Volume Reduction: Cut sets by 40-50% for one week
- Intensity Maintenance: Keep weights the same, just do fewer sets
- Focus on Form: Use deload week to perfect technique
- Active Recovery: Light walking, stretching, massage
- Sleep Priority: Aim for 8+ hours during deload week
Prerequisites and Preparation
Ensure you're ready for the demands of high-volume PPL training
Are You Ready for PPL?
PPL is not a beginner program. Six training days per week requires exceptional recovery capacity, disciplined nutrition, and mental resilience. Before starting, honestly assess your readiness.
Mandatory Prerequisites:
- Training Experience: Minimum 2+ years of consistent resistance training
- Current Capacity: Successfully training 4-5 days per week without issues
- Time Availability: 75-90 minutes available 6 days per week
- Recovery Ability: Currently sleeping 7+ hours nightly consistently
- Nutritional Discipline: Eating in caloric surplus with adequate protein
- Life Balance: Work and personal stress are manageable
- Gym Access: Full commercial gym with all necessary equipment
- Injury Status: No current injuries preventing intense training
Signs You're Ready:
- You've mastered form on all major compound movements
- You consistently hit your current training schedule without missing sessions
- You have clear muscle-building goals and realistic expectations
- You understand that progress takes months, not weeks
- You're excited about the challenge of high-volume training
Warmup Protocol
General Warmup (5-8 minutes):
- Light cardio - treadmill, bike, or rowing machine
- Dynamic stretching - arm circles, leg swings, hip circles
- Activation exercises - band pull-aparts, glute bridges
- Joint mobility - shoulder rolls, ankle circles
Specific Warmup (5-10 minutes):
- Movement rehearsal with empty barbell or light weights
- Gradual load progression to working weight
- Last warmup set at 90% of first working weight
- Practice perfect form before adding intensity
Intensity Guidelines
RPE Scale Application:
- RPE 7: Could complete 3 more reps with perfect form
- RPE 8: Could complete 2 more reps
- RPE 9: Could complete 1 more rep
- RPE 9.5: Maybe 1 more rep with compromised form
Progressive Overload Strategy:
- Increase weight when you hit top rep range for all sets
- Minimum increases: 2.5lbs upper body, 5lbs lower body
- Focus on one variable: weight, reps, or sets (not all three)
- Document every workout for consistent progression
Tempo and Timing
Compound Movement Tempo:
- Eccentric: 2-3 seconds controlled lowering
- Pause: Brief pause at bottom (if specified)
- Concentric: Explosive upward movement
- Rest: 3-5 minutes for heavy compounds
Isolation Movement Tempo:
- Eccentric: 3-4 seconds for maximum muscle damage
- Peak Contraction: 1-2 second squeeze
- Concentric: 1-2 seconds controlled lifting
- Rest: 1-2 minutes for isolation exercises
What Makes This Program Effective
Hypertrophy-Optimized Split
6-day training frequency trains each muscle group 2x per week. Push/Pull/Legs split allows maximum volume per session with optimal recovery.
- • Push: Chest, shoulders, triceps (15-20 sets total)
- • Pull: Back, biceps, rear delts (15-20 sets total)
- • Legs: Quads, hamstrings, glutes, calves (18-25 sets total)
Who Is This For?
Advanced lifters with 2+ years training experience. Requires 6 gym sessions weekly. Best for dedicated muscle building phases.
Expected Results (20 Weeks):
- • Muscle gain: 10-15 lbs lean mass (with surplus)
- • Strength: +15-25 lbs on major lifts
- • Volume: Progressive overload each 4-week block
Ready to Build Serious Muscle?
This 20-week Push/Pull/Legs program represents the culmination of decades of bodybuilding science and practical application. It's designed for serious trainees who want serious results.
Your transformation starts with your first workout. Use our powerful tracking tools to monitor every rep, track your progress, and stay motivated throughout your muscle-building journey.
Join thousands of advanced trainees building their best physiques with evidence-based training
Frequently Asked Questions
Expert answers to common Push/Pull/Legs questions
How much muscle can I expect to gain in 20 weeks?
Advanced trainees can expect 5-15 pounds of muscle gain over 20 weeks with optimal nutrition and training. Progress slows with experience, so focus on strength gains, measurements, and photo progress rather than just scale weight. Most muscle gain occurs in the first 12 weeks, with the final 8 weeks focused on strength and refinement.
Can I modify the schedule to fit my life?
The PPL sequence should remain intact, but you can adjust the weekly schedule. Moving the rest day to Wednesday often works better for recovery. You can also do Push/Pull/Legs/Rest/Push/Pull/Legs if needed. However, avoid training more than 3 consecutive days without rest.
What if I can't complete all the sets and reps?
If you're consistently falling short, you may have started too heavy or need better recovery. Reduce weight by 10-15% and focus on perfect form. Remember, the goal is progressive overload over time, not ego lifting. It's better to complete all sets with good form than to grind out poor reps.
How do I know when to increase weight?
Increase weight when you can complete all sets within the rep range with perfect form and an RPE of 8 or below. For example, if the range is 8-10 reps and you hit 10 reps on all sets easily, increase weight by the smallest increment possible (2.5lbs for upper body, 5lbs lower body).
Should I do cardio during this program?
Minimal cardio is recommended during peak volume phases to preserve recovery capacity. Limit to 2-3 sessions of 20-30 minutes of low-intensity steady state (walking, easy cycling). If fat loss is a goal, create the deficit through diet rather than adding extensive cardio that may impair recovery.
What happens after 20 weeks?
Take a planned deload week, then assess your goals. You can repeat the program with heavier starting weights, transition to a strength-focused program like our Powerlifting Peaking, or try a different split. Avoid immediately jumping into another high-volume program without adequate recovery.
Additional Resources
Enhance your muscle-building journey with these complementary tools
Macro Calculator
Calculate your precise macronutrient needs for muscle building, including protein, carbs, and fats for optimal hypertrophy.
Calculate MacrosProtein Calculator
Determine your optimal daily protein intake and meal distribution for maximum muscle protein synthesis.
Calculate ProteinHypertrophy Science
Deep dive into the science of muscle building, training variables, and advanced periodization strategies.
Learn MoreWeekly Workout Tables
Complete 6-day Push/Pull/Legs program with structured exercises for automatic tracking. Adjust weights based on your current fitness level and progressive overload principles.
Push A – Chest Emphasis
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | 3min | Retract scapula, arch back, press through chest |
| Incline Dumbbell Press | 4 | 8-10 | 2min | Focus on form, control the movement, full ROM |
| Seated Dumbbell Press | 4 | 8-12 | 2min | Focus on form, control the movement, full ROM |
| Dips (Weighted) | 3 | 10-12 | 90s | Focus on form, control the movement, full ROM |
| Lateral Raises | 4 | 12-15 | 60s | Slight bend in elbows, raise to shoulder height |
| Cable Flyes | 3 | 12-15 | 60s | Focus on form, control the movement, full ROM |
| Close-Grip Bench Press | 3 | 10-12 | 90s | Hands shoulder-width, elbows tucked, tricep focus |
| Overhead Tricep Extension | 3 | 12-15 | 60s | Elbows forward, stretch and contract, control |
Pull A – Width Development
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 6-8 | 3min | Dead hang, pull chest to bar, controlled descent |
| Barbell Rows | 4 | 8-10 | 2min | Retract scapula, pull to lower chest, squeeze back |
| Wide-Grip Lat Pulldown | 4 | 10-12 | 90s | Focus on form, control the movement, full ROM |
| Seated Cable Rows | 3 | 10-12 | 90s | Sit tall, pull to sternum, squeeze shoulder blades |
| Face Pulls | 4 | 15-20 | 60s | Pull to face, external rotation, squeeze rear delts |
| Barbell Curls | 4 | 10-12 | 90s | Elbows fixed, curl to shoulders, squeeze at top |
| Hammer Curls | 3 | 12-15 | 60s | Neutral grip, forearm activation, no swinging |
| Cable Curls | 3 | 12-15 | 60s | Focus on form, control the movement, full ROM |
Legs A – Quad Dominant
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Back Squat | 4 | 6-8 | 4min | Chest up, break at hips, drive through heels |
| Romanian Deadlift | 4 | 8-10 | 3min | Slight knee bend, push hips back, feel hamstring stretch |
| Leg Press | 3 | 12-15 | 2min | Full ROM, feet shoulder-width, controlled descent |
| Lying Leg Curls | 4 | 12-15 | 90s | Curl heels to glutes, squeeze hamstrings, slow negative |
| Leg Extensions | 3 | 15-20 | 60s | Slow extension, pause at top, controlled descent |
| Bulgarian Split Squats | 3 | 12 | 90s | Chest up, break at hips, drive through heels |
| Standing Calf Raises | 4 | 15-20 | 60s | Full extension at top, stretch at bottom, control |
| Abs Circuit | 3 | 45s | 60s | Focus on form, control the movement, full ROM |
Push B – Shoulder Emphasis
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Overhead Press | 4 | 6-8 | 3min | Neutral spine, press overhead, shrug at top |
| Incline Barbell Press | 4 | 8-10 | 2min | Focus on form, control the movement, full ROM |
| Dumbbell Bench Press | 4 | 10-12 | 2min | Elbows at 45°, full stretch, press and squeeze |
| Arnold Press | 3 | 10-12 | 90s | Rotate palms during press, full ROM, control weight |
| Cable Lateral Raises | 4 | 12-15 | 60s | Slight bend in elbows, raise to shoulder height |
| Pec Deck Machine | 3 | 12-15 | 60s | Focus on form, control the movement, full ROM |
| Diamond Push-ups | 3 | 12-15 | 90s | Straight body line, elbows at 45°, full ROM |
| Cable Tricep Pushdowns | 3 | 12-15 | 60s | Elbows fixed, extend fully, squeeze at bottom |
Pull B – Thickness Development
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Conventional Deadlift | 4 | 5-6 | 4min | Hinge at hips, neutral spine, drive through floor |
| T-Bar Rows | 4 | 8-10 | 2min | Chest supported, pull elbows back, pause at top |
| Close-Grip Lat Pulldown | 4 | 10-12 | 90s | Focus on form, control the movement, full ROM |
| Single-Arm Dumbbell Rows | 3 | 10-12 | 90s | One or both arms, control weight, full contraction |
| Reverse Flyes | 4 | 15-20 | 60s | Focus on form, control the movement, full ROM |
| Preacher Curls | 4 | 10-12 | 90s | Focus on form, control the movement, full ROM |
| Cable Hammer Curls | 3 | 12-15 | 60s | Neutral grip, forearm activation, no swinging |
| Concentration Curls | 3 | 12-15 | 60s | Focus on form, control the movement, full ROM |
Legs B – Hip Dominant
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Sumo Deadlift | 4 | 6-8 | 4min | Wide stance, vertical shins, pull slack before lift |
| Front Squat | 4 | 8-10 | 3min | Elbows high, upright torso, full depth |
| Stiff Leg Deadlift | 3 | 10-12 | 2min | Nearly straight legs, hinge at hips, controlled |
| Seated Leg Curls | 4 | 12-15 | 90s | Curl heels to glutes, squeeze hamstrings, slow negative |
| Hack Squat | 3 | 12-15 | 2min | Chest up, break at hips, drive through heels |
| Walking Lunges | 3 | 15 | 90s | Step forward, knee at 90°, drive through front heel |
| Seated Calf Raises | 4 | 20-25 | 60s | Full extension at top, stretch at bottom, control |
| Plank Variations | 3 | 60s | 60s | Straight body line, engage core, breathe steadily |
Training Notes:
- • A/B Rotation: Week 1 uses A workouts (Mon/Thu Push A, Tue/Fri Pull A, Wed/Sat Legs A), Week 2 uses B workouts
- • Progressive Overload: Increase weight when you can complete all sets at the top of the rep range
- • RPE Target: Aim for RPE 7-9 on most sets, leaving 1-3 reps in reserve
- • Rest Periods: Listed times are minimums - take longer if needed for full recovery on compound lifts
- • Deload Week: Every 4-5 weeks, reduce volume by 40% while maintaining intensity
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