Push Pull Legs: The Complete PPL Program Guide
How the push/pull/legs split works, a full 6-day routine, and how to run it 3 or 6 days per week.
Why PPL Works
Grouping pressing, pulling, and leg movements lets each muscle work hard, then rest two-plus days while you train everything twice weekly on the 6-day version.
Run the program as written for at least eight to twelve weeks before changing anything. Program-hopping is the single most common reason beginners fail to progress — the plan works if you let it.
Push Day
Bench press 3×5–8, overhead press 3×8–10, incline dumbbell press 3×10–12, lateral raises 3×12–15, triceps pushdowns 3×10–12.
Log every session: exercise, weight, sets, reps. Next session, try to beat something. That loop — not the specific exercises — is what builds muscle.
Pull Day
Deadlift or rack pull 3×5, pull-ups or pulldowns 3×8–10, barbell or cable row 3×8–10, face pulls 3×15, curls 3×10–12.
Leave two to three reps in the tank on most sets. Training close to failure drives growth; training past form breakdown drives injuries and missed weeks.
Leg Day
Squat 3×5–8, Romanian deadlift 3×8–10, leg press or lunge 3×10–12, leg curl 3×12, calf raises 4×12–15.
If a listed exercise hurts (sharp pain, not muscle burn), swap it for the closest pain-free variation and move on. No single exercise is mandatory.
3-Day vs 6-Day
Beginners: run P/P/L once weekly with rest days between. Intermediates: run it twice through (6 days) only if sleep and food support it.
Pair this training with the boring fundamentals — 0.7–1g of protein per pound of bodyweight and 8+ hours of sleep — or the best program on earth will underdeliver.
Health Note
This article is educational, not medical advice. Consult a qualified healthcare professional before beginning any new diet, supplement, or exercise program — especially if you are under 18 or have a medical condition.
FAQ
How long until I see results from this?
Strength changes appear within weeks; visible muscle or body-composition change is typically a 2–3 month story. Judge any approach on at least 8–12 consistent weeks before overhauling it.
Do I need supplements to make this work?
No. Food, training, and sleep drive the results. Supplements like protein powder or creatine can conveniently fill specific gaps for adults — see our supplement guides — and anyone under 18 should involve a parent and doctor in any supplement decision.
Is this advice safe for teenagers?
The training and food-first principles here apply broadly, but growing athletes have specific needs. Our Teen Fitness section covers safety-first guidance, and a pediatrician or sports-medicine professional is the right resource for individual questions.
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