The Ultimate Push Pull Legs Routine

The Push Pull Legs (PPL) split is one of the most effective training frameworks for natural lifters. Here's everything you need.

Why PPL Works

PPL allows you to train each muscle group twice per week while providing adequate recovery.

The Split

• Push Day 1: Chest, shoulders, triceps
• Pull Day 1: Back, biceps, rear delts
• Legs Day 1: Quads, hamstrings, glutes, calves
• Push Day 2: Slight variation (more volume, different exercises)
• Pull Day 2: Same
• Legs Day 2: Same
• Rest

Sample Push Day

• Bench Press: 4x8
• Overhead Press: 3x10
• Incline Dumbbell Press: 3x12
• Lateral Raises: 4x15
• Tricep Pushdown: 3x12

Sample Pull Day

• Deadlift: 3x5
• Pull-Ups: 3x8
• Barbell Row: 4x10
• Face Pulls: 3x15
• Barbell Curl: 3x12

Sample Leg Day

• Squat: 4x6
• Romanian Deadlift: 3x10
• Leg Press: 3x12
• Walking Lunges: 3x12
• Calf Raises: 4x15

Track your progress with the MuscleAtlas workout tracker!