Why PPL Works
Most lifters overcomplicate programming. Push/Pull/Legs strips training down to three movement patterns: pushing (chest, shoulders, triceps), pulling (back, biceps), and legs. Hit each twice per week, and you've covered every major muscle group with ideal frequency for growth.
The Weekly Layout
- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Rest or light cardio
- Fri: Push
- Sat: Pull
- Sun: Legs
Only have 3-4 days? Run it Push / Pull / Legs / Rest and repeat — you'll still hit everything about every 5 days.
Push Day
- Barbell bench press — 4 x 6-8
- Overhead press — 3 x 8-10
- Incline dumbbell press — 3 x 10-12
- Lateral raises — 3 x 12-15
- Triceps pushdowns — 3 x 10-12
Pull Day
- Deadlift or Romanian deadlift — 4 x 6-8
- Pull-ups or lat pulldowns — 3 x 8-12
- Bent-over rows — 3 x 8-10
- Face pulls — 3 x 12-15
- Barbell or dumbbell curls — 3 x 10-12
Leg Day
- Back squat — 4 x 6-8
- Romanian deadlift — 3 x 8-10
- Leg press — 3 x 10-12
- Walking lunges — 3 x 12 each leg
- Standing calf raises — 4 x 12-15
The Rules That Make It Work
Progressive overload. Add a little weight or a rep most weeks. If your lifts aren't going up over months, the split isn't the problem.
Recover like you train. Two leg days a week demands real recovery — 7+ hours of sleep, enough protein (roughly 0.7-1g per pound of bodyweight), and 3-5g of creatine monohydrate daily. That's the unglamorous part that actually builds the muscle.
Don't major in the minors. Nail the big compounds first; isolation work is dessert, not dinner.
This article is for informational purposes only and isn't medical advice. Check with your doctor before starting a new training or supplement routine.