The Push Pull Legs Routine Explained

**0 to Elite course · Lesson 48 of 100 · Level 3: Novice to Intermediate** Push/pull/legs is probably the most famous gym split in the world. It can be a brilliant tool for intermediates, or a poor choice for someone who can only train three times a week. This lesson shows you how to tell the difference. ## What is push pull legs? **Push pull legs**, often written PPL, splits your training by movement: * **Push day:** chest, shoulders and triceps. Pressing movements like the bench press and overhead press. * **Pull day:** back, rear shoulders and biceps. Rows, pulldowns and pull-ups. * **Legs day:** quads, hamstrings, glutes and calves. Squats, hinges and lunges. It builds directly on the movement patterns from Level 1: horizontal and vertical pushing (lessons 15 and 16), horizontal and vertical pulling (https://syp-fitness.co.uk/how-to-do-rows-properly and lesson 18), and the squat and hinge (lessons 13 and 14). Muscles that work together are trained together, which keeps sessions focused. ## 3-day or 6-day push pull legs? This is the big decision, and it is where most people go wrong. ### PPL once a week (3 days) Each muscle is trained hard once a week. That can work, but for most people training a muscle twice a week is a more effective use of the same total sets, because you spread the work out and recover between sessions. If you only have three days, the full body plan or a rolling [upper/lower split](https://syp-fitness.co.uk/post/upper-lower-split) is usually a better choice. ### PPL twice a week (6 days) Push, pull, legs, push, pull, legs, rest. Every muscle gets trained twice, and you can do plenty of sets per session without marathons. This is where PPL shines. The cost is time: six sessions a week is a lot for most busy adults, and missing sessions throws the whole week off. ### A middle option: 4 or 5 days rolling You can also rotate push, pull, legs, rest and keep going, so the days shift each week. Each muscle gets trained roughly every five days. It suits people who like PPL but cannot commit to six days. ## A sample push pull legs routine ### Push * Bench press: 3 sets of 6 to 8 * Overhead press or seated dumbbell press: 3 sets of 8 to 10 * Incline dumbbell press: 2 sets of 10 to 12 * Lateral raise: 3 sets of 12 to 15 * Triceps pushdown or overhead extension: 2 sets of 10 to 12 ### Pull * Pull-up or lat pulldown: 3 sets of 6 to 10 * Barbell or chest-supported row: 3 sets of 8 to 10 * One-arm cable or dumbbell row: 2 sets of 10 to 12 * Face pull or reverse fly: 2 sets of 12 to 15 * Biceps curl: 3 sets of 10 to 12 ### Legs * Back squat: 3 sets of 5 to 8 * Romanian deadlift: 3 sets of 8 to 10 * Leg press or split squat: 2 sets of 10 to 12 * Leg curl: 2 sets of 10 to 15 * Calf raise: 3 sets of 10 to 15 Progress it the same way as the upper/lower plan in lesson 47: double progression within the rep range, logged every session. For more on how pressing builds the shoulders safely, read our full guide on [shoulder press technique](https://syp-fitness.co.uk/post/shoulder-press-technique). > Push days load the shoulders from several angles. If you feel pinching or pain at the front or top of the shoulder, reduce the range, swap to a neutral-grip dumbbell press, and see a GP or physiotherapist if pain persists or wakes you at night. ## Push pull legs vs upper lower: which is best? * **3 days a week:** full body, or rolling upper/lower. * **4 days a week:** upper/lower. * **5 days a week:** rolling PPL, or upper/lower plus one extra day for weak points. * **6 days a week:** PPL twice through. The best split is the one you can follow for months without missing sessions. Both work well when total weekly sets, effort and progression are right. That is exactly what the next lesson on [training volume](https://syp-fitness.co.uk/post/training-volume-explained) covers. ## Your action steps 1. Write down honestly how many days you trained in each of the last four weeks. Use the average, not your best week, to choose a split. 2. If your average is five or six days, set up PPL in your log using the sample routine. If it is fewer, stick with upper/lower from lesson 47. 3. Count how many times each muscle is trained per week on your chosen split. Aim for at least twice. 4. Plan one rest day in every seven, no matter which split you choose. ## Frequently asked questions ### Is push pull legs good for beginners? Usually not as a first plan. Beginners progress fastest with full body training three times a week. Push pull legs makes more sense once progress slows and you can train five or six days. ### How many days a week should I do push pull legs? Six days, running the cycle twice, trains each muscle twice a week and works best. A rolling four or five day version is a good compromise if you cannot commit to six. ### Is push pull legs better than upper lower? Not automatically. Upper/lower fits four days a week; push pull legs fits five or six. Results depend more on weekly sets, effort and consistency than on the split itself. ## Keep going Previous: [Lesson 47: The Upper Lower Split: A 4-Day Plan for Intermediates](https://syp-fitness.co.uk/post/upper-lower-split) Next: [Lesson 49: Training Volume: How Many Sets Per Muscle Group?](https://syp-fitness.co.uk/post/training-volume-explained) Lost your place? [See the full course map](https://syp-fitness.co.uk/post/how-to-get-fit-from-scratch). > **Want Artem to coach you through it?** SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from [106 Google reviews](https://share.google/yAAPDk0VhwxmSzymT). [Book a free consultation](https://syp-fitness.co.uk/#apply) or [WhatsApp Artem](https://wa.me/447301512215) on 07301 512215.