Push Pull Legs Split
The split most lifters end up on, because it lets you train everything twice a week without any session running past an hour.
Who it’s for
PPL suits you once you can train five or six days and recover from it. Each muscle gets hit twice a week, which is roughly where the evidence on training frequency settles, and no single session has to cover your whole body. It is a poor fit if you can only make three days — run Upper/Lower or Full Body instead and come back to this later.
How the week runs
Six sessions, run in order: push, pull, legs, then a second push, pull and legs with different exercises. Most people run it six days on with one rest day, or three on / one off / three on. The A and B days deliberately use different movements for the same muscles, so the second half of the week is not a repeat of the first.
The program
All 6 sessions and 34 exercises, exactly as they arrive in the app. Rep ranges and rest are the defaults — change any of them once it is yours.
Push A
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Bench PressBarbell · compound | Chest | 4 | 8–12 | 120s |
| Cable CrossoversCable · isolation | Chest | 3 | 10–15 | 90s |
| DB Shoulder PressDumbbell · compound | Shoulders | 3 | 8–12 | 120s |
| Dumbbell Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| French PressBarbell · isolation | Triceps | 3 | 10–15 | 90s |
| Triceps PushdownCable · isolation | Triceps | 3 | 10–15 | 60s |
Pull A
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Pull UpBodyweight · compound | Lats | 4 | 8–12 | 120s |
| Barbell RowBarbell · compound | Upper back | 4 | 8–12 | 120s |
| Rope PulloverCable · isolation | Lats | 3 | 10–15 | 90s |
| Dumbbell Bicep CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
| Hammer CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
| FacepullCable · isolation | Upper back | 3 | 10–15 | 90s |
Legs A
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| SquatBarbell · compound | Quads | 4 | 8–12 | 120s |
| Romanian DeadliftBarbell · compound | Hamstrings | 3 | 8–12 | 120s |
| Leg ExtensionsMachine · isolation | Quads | 3 | 10–15 | 90s |
| Leg CurlsMachine · isolation | Hamstrings | 3 | 10–15 | 90s |
| Calf RaisesMachine · isolation | Calves | 4 | 10–15 | 90s |
Push B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Incline Dumbbell PressDumbbell · compound | Chest | 4 | 8–12 | 120s |
| Cable CrossoversCable · isolation | Chest | 3 | 10–15 | 90s |
| Shoulder Machine PressMachine · compound | Shoulders | 3 | 8–12 | 120s |
| Seated Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| Triceps PushdownCable · isolation | Triceps | 3 | 10–15 | 60s |
| French PressBarbell · isolation | Triceps | 3 | 10–15 | 90s |
Pull B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| PulldownsCable · compound | Lats | 4 | 8–12 | 120s |
| Machine RowMachine · compound | Upper back | 4 | 8–12 | 120s |
| ShrugsBarbell · isolation | Traps | 3 | 10–15 | 90s |
| Barbell Bicep CurlBarbell · isolation | Biceps | 3 | 10–15 | 90s |
| Preacher CurlsBarbell · isolation | Biceps | 3 | 10–15 | 90s |
| FacepullCable · isolation | Upper back | 3 | 10–15 | 90s |
Legs B
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Bulgarian Split SquatsDumbbell · compound | Quads | 4 | 8–12 | 120s |
| Romanian Deadlift DumbbellsDumbbell · compound | Hamstrings | 3 | 8–12 | 120s |
| LungesDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Calf RaisesMachine · isolation | Calves | 4 | 10–15 | 90s |
Run it without typing any of it in
This split is built into Gym Journal. Star it and it becomes your week — the app knows what today’s session is, tracks every set, and tells you when to add weight.
Frequently asked questions
Can I run PPL on 3 days a week?
Yes — run push, pull, legs across the week and rotate into the B sessions the following week. Each muscle then gets trained once a week rather than twice, which progresses more slowly but still works.
How long should each PPL session take?
Five to six exercises at the rest intervals in the program comes out around 60–75 minutes. If yours run much longer, the rest timer is usually the reason.
Is push pull legs good for beginners?
It is more volume and more days than a beginner needs. A 3-day full body or beginner plan builds the same strength in less time; PPL earns its keep once you have run out of easy progress.