Push, Pull, Legs

The Push-Pull-Legs (PPL) training plan is a classic that has gained popularity in recent years. It’s basically a specific type of 3-day split, where all muscle groups are trained over three days.

What sets the PPL plan apart is the grouping of exercises, which generally follows this pattern:

  • Week 1
    • Monday: Push (pressing movements)
    • Tuesday: Pull (pulling movements)
    • Wednesday: Legs
    • Thursday: Rest
    • Friday: Rest
    • Saturday: Push
    • Sunday: Pull
  • Week 2
    • Monday: Legs
    • Tuesday: Rest
    • Wednesday: Push
    • Thursday: Pull
    • Friday: Legs
    • Saturday: Rest
    • Sunday: Rest

Example PPL Plan

Here’s an example of a Push-Pull-Legs training plan:

  • Push movements mainly target chest, front/middle shoulder, and triceps.
  • Pull movements focus on back, biceps, and rear shoulder.
  • Legs are self-explanatory.

Push Day

Exercise Main Muscle Group Sets Repetitions
Bench Press Chest 3 10 / 8 / 6
Dips Chest 3 10 / 8 / 6
Incline Bench Press Chest 3 10/ 8 / 6
Lateral Raise Shoulders 3 12 / 10 / 8
Front Raise Shoulders 3 12 / 10 / 8
Triceps Pushdown Triceps 3 12 / 10 / 8
Triceps Kickbacks Triceps 3 12 / 10 / 8

Pull Day

Exercise Main Muscle Group Sets Repetitions
Pull-ups Upper back 3 10 / 8 / 6
Barbell Rows Upper back 3 10 / 8 / 6
T-Bar Row Upper back 3 10 / 8 / 6
Dumbbell Biceps Curls Biceps 3 10 / 8 / 6
Cable Biceps Curls Biceps 3 10 / 8 / 6

Legs Day

Exercise Main Muscle Group Sets Repetitions
Barbell Squats Thighs 3 10 / 8 / 6
Standing Calf Raises Calves 3 15
Deadlifts Lower back 3 10 / 8 / 6
Sit-ups Abdominals 3 20

Push, Pull, Legs alternative exercises

You can perform the following exercises as alternatives to Push, Pull, Legs.

Filter the exercises below by muscle group and difficulty.

Exercise Main muscle group Difficulty Type of training
Barbell Curls Biceps training

Easy

Isolation exercise
Barbell Row Shoulder training

Hard

Compound exercise
Barbell Squats Thigh training

Hard

Compound exercise
Behind-The-Neck Overhead Press Shoulder training

Medium

Isolation exercise
Bench Press Triceps training

Medium

Compound exercise
Biceps Curls Biceps training

Easy

Isolation exercise
Cable Lat Pulldown Upper back

Easy

Compound exercise
Cable Lat Pulldown, close grip Neck training

Easy

Compound exercise
Cable Row Neck training

Medium

Compound exercise
Concentration Curls Biceps training

Easy

Isolation exercise
Deadlift Thigh training

Hard

Compound exercise
Decline Bench Press Lower chest

Medium

Compound exercise
Dips Upper chest

Hard

Compound exercise
Dumbbell Bench Press Chest training

Medium

Compound exercise
Dumbbell Deadlift Lower back

Hard

Compound exercise
Dumbbell Shoulder Press Shoulder training

Easy

Isolation exercise
Dumbbell Squats Thigh training

Medium

Compound exercise
Flys Middle chest

Medium

Isolation exercise
Front Squats Thigh training

Hard

Compound exercise
Hammer Curls Biceps training

Easy

Isolation exercise
Incline Barbell Press Upper chest

Easy

Compound exercise
Incline Dumbbell Biceps Curls Biceps training

Medium

Isolation exercise
Pull-Ups Upper back

Medium

Compound exercise
Seated Machine Row Neck training

Easy

Compound exercise
Single Arm Dumbbell Row Neck training

Medium

Isolation exercise
Squats Thigh training

Medium

Compound exercise
Sumo Deadlift Thigh training

Hard

Compound exercise
Zercher Squat Thigh training

Hard

Compound exercise

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