Push Pull Legs (PPL) Split
The most popular workout split in strength training — how to run PPL for size, strength, or both.
What is a PPL split?
The push/pull/legs (PPL) split groups your workouts by movement pattern: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs (quads, hamstrings, glutes). It's the most popular intermediate split in strength training because it hits every major muscle with 48 hours of recovery in between.
Overview
You can run PPL in two main flavors: 3-day (once per week per muscle, good for beginners) or 6-day (twice per week per muscle, used by most intermediate hypertrophy programs including Reddit PPL). Choose based on how many days per week you can commit.
PPL is the default split behind some of the most popular internet strength programs — Reddit PPL (Metallicadpa), PHUL variants, and most hypertrophy programs in r/Fitness and r/weightroom.
Weekly Schedule
| Day | Session |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push (or rest) |
| Friday | Pull (or rest) |
| Saturday | Legs (or rest) |
| Sunday | Rest |
Sample Workouts
Push Day
Chest, shoulders, triceps
- Bench press — 3×5+
- Overhead press — 3×8
- Incline dumbbell press — 3×10–12
- Tricep pushdowns — 3×10–12
- Lateral raises — 4×10–12
- Overhead tricep extensions — 3×10–12
Pull Day
Back, biceps, rear delts
- Deadlift — 1×5+
- Pull-ups — 3×8–12
- Barbell row — 3×6–8
- Face pulls — 4×10–12
- Hammer curls — 4×8–10
- Barbell curls — 4×8–10
Legs Day
Quads, hamstrings, glutes, calves
- Squat — 3×5+
- Romanian deadlift — 3×8–10
- Leg press — 3×10–12
- Leg curls — 3×10–12
- Calf raises — 5×8–10
- Hanging leg raises — 3×10–15
Best For
- + Intermediate lifters past linear progression
- + Anyone who can train 4–6 days per week
- + Lifters who want balanced size + strength
- + People bored of full-body or upper-lower splits
Not For
- − Absolute beginners (start with full-body linear)
- − Lifters with less than 3 days per week
- − Pure strength/powerlifting goals
Pros
- + Hits every muscle with 48 hours of recovery
- + Flexible — works at 3, 4, 5, or 6 days per week
- + Balanced strength + hypertrophy development
- + Huge online community and well-documented programs
Cons
- − 6-day version requires significant time commitment
- − Not optimal for strength-only goals (use 5/3/1 or StrongLifts instead)
- − Long sessions (60–90 min)
- − Assumes intermediate form — beginners often do better on full-body splits
Best PPL Programs
Proven free programs that follow this split structure:
Run a PPL split in Fitloop
Build or copy this split in Fitloop. Track every set, see progressions, and sync to Apple Health. Free forever.
Frequently Asked Questions
What is a push pull legs split?
Push pull legs (PPL) groups your workouts by movement pattern: pushing muscles (chest, shoulders, triceps) on push day, pulling muscles (back, biceps, rear delts) on pull day, and legs on legs day. It's the most popular intermediate split because it gives every muscle group 48 hours of recovery.
Should I do PPL 3 days or 6 days a week?
3-day PPL is better for beginners and busy lifters — one push, one pull, one legs session per week. 6-day PPL (the Reddit PPL model) hits each muscle group twice per week and is the standard for intermediate hypertrophy. If you can recover from it, 6-day drives faster growth.
Is PPL good for beginners?
Not really. Beginners progress faster on a full-body split (like StrongLifts 5×5 or Starting Strength) because they can train each muscle 3x per week at light intensity. Move to PPL after 3–6 months of linear progression.
What's the best PPL routine?
Reddit PPL (Metallicadpa's version) is the most popular free PPL program online — 6 days per week, thousands of documented transformations. For a 4-day compromise, PHUL (power hypertrophy upper lower) is an excellent alternative.
How long does each PPL workout take?
60–90 minutes for most lifters. Push and pull days tend to run long because of accessory work; legs days are shorter but brutal. Bring a rest timer to keep sets moving.
Can I do PPL with only 4 days per week?
Yes — run an unbalanced 4-day week: Push, Pull, Legs, Push (or Pull). You'll hit each muscle slightly less than twice per week but still make progress. Another option: PHUL (upper power, lower power, upper hypertrophy, lower hypertrophy).