A push pull legs programme is popular for a simple reason: it organises training around natural movement patterns while giving each major muscle group regular attention. Push sessions train the chest, shoulders and triceps. Pull sessions focus on the back, rear shoulders and biceps. Leg sessions cover the quadriceps, hamstrings, glutes and calves.
Repeated across the week, the structure becomes a six-day workout split that trains most muscles twice. It best suits intermediate lifters who know basic technique and recover well. Beginners, busy lifters and anyone struggling with soreness may progress better on three or four weekly sessions.
How the PPL Split Works
A common weekly schedule is push, pull, legs, followed by the same sequence again and then one rest day. This trains most muscles twice per week. The first rotation can emphasise heavier compound lifts, while the second uses slightly different movements or moderate-to-higher repetitions. That variation helps manage joint stress and keeps the programme balanced.
The plan uses mostly two or three working sets per exercise. Warm-up sets are additional. Choose loads that leave roughly one to three good repetitions in reserve on most sets. Evidence does not show that every set must reach complete failure for growth, and constantly doing so can make recovery harder.
Day 1: Push A
Barbell Bench Press
Perform three sets of five to eight repetitions. Keep your feet planted, upper back stable and bar path controlled.
Incline Dumbbell Press
Complete three sets of eight to twelve repetitions. Use a moderate bench angle so the upper chest works without turning the movement into a shoulder press.
Seated Dumbbell Shoulder Press
Do two sets of eight to twelve repetitions. Stop before your lower back begins to overarch.
Cable Lateral Raise
Perform three sets of twelve to twenty repetitions with a smooth tempo and no swinging.
Triceps Pressdown
Finish with three sets of ten to fifteen repetitions.
Day 2: Pull A
Pull-Up or Lat Pulldown
Complete three sets of six to ten repetitions. Use assistance if needed to maintain a full, controlled range.
Barbell or Chest-Supported Row
Perform three sets of six to ten repetitions. A chest-supported version can reduce lower-back fatigue before leg day.
Single-Arm Cable Row
Do two sets of ten to fifteen repetitions per side, reaching forward under control before pulling the elbow back.
Reverse Fly
Complete three sets of twelve to twenty repetitions for the rear delts and upper back.
Dumbbell Curl
Finish with three sets of eight to twelve repetitions.
Day 3: Legs A
Back Squat
Perform three sets of five to eight repetitions. Use a depth you can control while keeping the whole foot stable.
Romanian Deadlift
Complete three sets of six to ten repetitions. Push the hips backwards and stop when hamstring tension is strong without losing a neutral spine.
Leg Press
Do two sets of ten to fifteen repetitions, lowering the platform only as far as your pelvis remains controlled.
Leg Curl
Perform three sets of ten to fifteen repetitions.
Standing Calf Raise
Finish with three sets of eight to fifteen repetitions, pausing briefly in the stretched and raised positions.
Day 4: Push B
Incline Barbell or Machine Press
Complete three sets of six to ten repetitions. A machine is a useful choice when fatigue makes free-weight stability inconsistent.
Flat Dumbbell Press
Perform two sets of eight to twelve repetitions.
Machine Shoulder Press
Do two sets of ten to fifteen repetitions.
Dumbbell Lateral Raise
Complete three sets of twelve to twenty repetitions.
Overhead Cable Triceps Extension
Finish with three sets of ten to fifteen repetitions.
Day 5: Pull B
Neutral-Grip Lat Pulldown
Perform three sets of eight to twelve repetitions.
Seated Cable Row
Complete three sets of eight to twelve repetitions without leaning excessively backwards.
Straight-Arm Pulldown
Do two sets of twelve to fifteen repetitions, keeping the elbows softly bent and ribs controlled.
Face Pull
Perform three sets of twelve to twenty repetitions.
Preacher Curl or Cable Curl
Finish with three sets of ten to fifteen repetitions.
Day 6: Legs B
Hack Squat or Front Squat
Complete three sets of six to ten repetitions.
Hip Thrust
Perform three sets of eight to twelve repetitions, finishing each rep with the ribs down rather than overextending the lower back.
Bulgarian Split Squat
Do two sets of eight to twelve repetitions per leg. Start with body weight or light dumbbells until balance is reliable.
Seated Leg Curl
Complete three sets of ten to fifteen repetitions.
Seated Calf Raise
Finish with three sets of ten to twenty repetitions.
How to Progress the Routine
Use double progression. Select a rep range, keep the same load and gradually add repetitions while technique remains consistent. For example, if the bench press target is three sets of five to eight, a first session might be eight, seven and six reps. Once all three sets reach eight with one or two repetitions still available, increase the weight by the smallest practical amount and build up again.
Record loads, repetitions and effort. Progress need not happen every workout; adding a rep or improving control also counts. Rest roughly two to three minutes after demanding compound lifts and one to two minutes after isolation exercises.
Recovery and Programme Adjustments
Six gym days are not automatically better than four. Reduce sets or move to a push-pull-legs-rest rotation if performance falls, soreness lingers, sleep worsens or motivation drops. The NHS recommends strength work for all major muscle groups on at least two days each week, but it does not require daily lifting.
Eat enough total food and protein to support your goal, sleep consistently and keep at least one complete rest day. A muscle-building nutrition guide and a guide to protein intake for strength training are natural next reads. Anyone returning after a long break, managing an injury or living with a medical condition should seek appropriate professional advice before starting a demanding push pull legs routine.
Frequently Asked Questions
Is push pull legs good for beginners?
It can work, but six days is usually more training than a beginner needs. Three weekly PPL sessions or a full-body programme often provides simpler practice and recovery.
Can you build muscle with a three-day PPL split?
Yes. Training push, pull and legs once each week can build muscle, especially for newer lifters, although each muscle receives less frequent practice than in the six-day version.
How long should a PPL workout take?
Most sessions should take about 60 to 90 minutes, depending on warm-ups and rest periods. If workouts consistently run longer, remove low-priority sets rather than rushing compound exercises.
When should I change exercises?
Keep productive, pain-free exercises long enough to measure progress, often for eight to twelve weeks or more. Change a movement when it causes discomfort, equipment is unavailable or progress has stalled despite good recovery.
Make the Split Fit Your Recovery
A push pull legs program UK lifters can sustain should be challenging without making every session a test of survival. Follow the six-day structure only when your schedule, sleep and recovery support it. Train with controlled technique, finish most sets close to but not necessarily at failure, and progress loads or repetitions gradually. The split provides the framework; consistent execution is what turns it into muscle growth.