Push Pull Legs Split: How the Classic 3-Day Split Works
Push, pull, legs: this split organises your training by movement. Here is how to plan it for 3 or 6 days a week – with a sample plan and the key tips.
By TrackRaise Redaktion · · updated · 4 min read
The push pull legs split – PPL for short – is one of the most popular plans in strength training. The idea is simple: instead of training your whole body every session, you divide your muscles across three days by movement. Muscles that work together are trained on the same day – and they get time to recover while you train the others.
Push, pull, legs: what goes on which day
- Push: chest, front and side delts, triceps. Everything that pushes weight away from your body – bench press or overhead press, for example.
- Pull: back, rear delts, biceps and forearms. Everything that pulls weight towards your body – rows, pull-ups or lat pulldowns.
- Legs: quads, hamstrings, glutes and calves. A short block for your core fits well here too.
The benefit: each muscle is trained thoroughly on one day and isn't hit on two days in a row. Your triceps already work during the bench press, for instance – so they belong on push day.
Tip: in the TrackRaise app you can set up the three training days as plans and log every workout – so you can see at a glance when it's time to add weight.
3 or 6 days a week?
You can run through the split once or twice a week:
| Option | Schedule | Who it suits |
|---|---|---|
| 3 days | Mon push · Wed pull · Fri legs | beginners, little time, a busy life |
| 6 days | push · pull · legs · push · pull · legs · rest | advanced lifters who recover well |
With 6 days you train every muscle twice a week – generally considered more effective for building muscle than once. You'll need enough sleep, food and time for it. With 3 days each muscle is trained once a week; that's fine to get started or to maintain, but rather little for fast progress. A middle ground is 4 days: just keep cycling through the split so each session comes round every five to six days.
Sample plan
Each day starts with a heavy compound lift, followed by accessory exercises. Begin every session with 5–10 minutes of warm-up and one or two light sets of the first exercise.
Push
| Exercise | Sets × reps |
|---|---|
| Bench press | 3–4 × 6–8 |
| Incline dumbbell press | 3 × 8–12 |
| Standing overhead press | 3 × 8–10 |
| Lateral raise | 3 × 12–15 |
| Cable triceps pushdown | 3 × 10–12 |
Pull
| Exercise | Sets × reps |
|---|---|
| Barbell row | 3–4 × 6–8 |
| Lat pulldown or pull-ups | 3 × 8–12 |
| Seated cable row | 3 × 10–12 |
| Face pull | 3 × 12–15 |
| Barbell curl | 3 × 8–12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Squat | 3–4 × 6–8 |
| Romanian deadlift | 3 × 8–10 |
| Leg press | 3 × 10–12 |
| Lying leg curl | 3 × 10–12 |
| Standing calf raise | 3 × 12–15 |
How to get stronger
The plan only works if you keep progressing. The principle is called progressive overload: once you reach the top of the rep range in all sets of an exercise – say 4 × 8 on the bench press – add a little weight next time and work your way up again.
- Technique first: better a few kilos less and the full range of motion than a weight you only half move.
- Rest: 2–3 minutes on the heavy compound lifts, 60–90 seconds on accessories.
- Close to the limit: end most sets when one or two clean reps would still be possible.
- Write it down: only by logging weights and reps can you see whether you're really progressing.
Common mistakes
- Too many exercises: five well-chosen exercises per day are enough. More volume isn't automatically better if your recovery can't keep up.
- Skipping leg day: legs is the hardest day – and that's exactly why it matters. It trains the biggest muscles in your body.
- Neglecting your back: many people push more than they pull. Take pull day as seriously as push day; it helps your posture and keeps your shoulders healthy.
- Too heavy too soon: progress in small steps. A plan you stick to for a year beats any perfect plan you drop after three weeks.
Frequently asked questions
Is push pull legs suitable for beginners?
Yes, especially the 3-day version. If you're completely new to training, a full-body plan often helps you learn the technique a little faster – after a few months, PPL is a great next step.
How long does a session take?
About 60 to 75 minutes including warm-up. If you're short on time, drop the last accessory exercise first, never the compound lift.
Where do I train my abs?
The easiest option is at the end of leg day, or on any two days with two to three short sets, such as crunches or planks.
Can I change the order of the days?
Yes. Just make sure the same muscle group isn't trained hard on two days in a row. Putting legs between push and pull works just as well.
The TrackRaise editorial team writes about strength training, exercises and programming – practical and easy to follow.
