The push pull legs split is one of the most effective training structures for intermediate and advanced lifters who want to maximize muscle development. The 6-day version (push, pull, legs, push, pull, legs, rest) allows each major muscle group to be trained twice per week with high volume and adequate recovery, which produces stronger growth than once-weekly bro splits and stronger strength gains than 3-day full-body routines for most lifters past the beginner stage. The split also organizes naturally around movement patterns that share common muscles (push day works chest/shoulders/triceps together, pull day works back/biceps together, leg day handles the lower body).
Below are ten effective exercises that form the foundation of any well-designed PPL split. Together they cover every major movement pattern: horizontal and vertical pressing for push day (bench press, incline bench, overhead press, tricep extension), vertical and horizontal pulling for pull day (deadlift, pull-up, bent-over row, bicep curl), and squatting and hip-hinging for leg day (back squat, Romanian deadlift). A productive PPL split runs 6 days per week with one rest day, training each major muscle group twice per week with progressive overload.
Barbell Bench Press
The Barbell Bench Press lies on a flat bench and presses a barbell from chest level to lockout overhead. The exercise is the foundational pressing movement of any push day in a PPL split and the strongest single chest mass-builder available.
For PPL split push day, the bench press is the cornerstone exercise. No other single chest exercise produces as much development per rep, and the loading capability allows progressive overload for years of training. Run it for 4 sets of 6 to 8 reps as the primary push day exercise. Heavy bench press should anchor the start of every push day in a strength-focused PPL routine.
Lie flat on a bench with feet planted firmly on the floor. Set up with a slight arch in the lower back and tight upper back. Hold the barbell with hands slightly wider than shoulder-width. Lower the bar to mid-chest by bending at the elbows. Press back to lockout. Keep the elbows at roughly 45 degrees from the body throughout.
Barbell Incline Bench Press
The Barbell Incline Bench Press performs the bench press on an incline bench (set to 30 to 45 degrees). The angled position emphasizes the upper chest and front delts more heavily than flat bench pressing.
The incline bench press fills the upper chest gap that flat bench pressing produces. Most lifters who only do flat pressing develop strong mid and lower chest but underdeveloped upper chest, which produces an unbalanced look. Run it for 3 to 4 sets of 8 to 10 reps as the secondary push day pressing exercise.
Set an incline bench to 30 to 45 degrees. Lie back with feet planted firmly on the floor. Hold the barbell with hands slightly wider than shoulder-width. Lower the bar to upper-chest level by bending at the elbows. Press back to lockout. The path of the bar travels slightly more vertical than flat bench pressing.
Barbell Standing Shoulders Press
The Barbell Standing Shoulders Press stands tall and presses a barbell from shoulder level to overhead lockout. The standing position adds significant core engagement and produces the strongest possible loading of the entire shoulder complex.
For shoulder development on push day, the standing barbell press is the gold standard. The exercise is one of the strongest single shoulder mass-builders available and produces broader athletic carryover than seated pressing variations. Run it for 4 sets of 5 to 8 reps as the primary shoulder exercise on push day.
Stand tall with feet shoulder-width and the barbell at shoulder level, hands shoulder-width or slightly wider, elbows pointing forward. Press the bar straight up to lockout overhead. Lower under control to the start. Brace the core throughout to prevent body sway.
Dumbbell Seated Single Arm Overhead Triceps Extension
The Dumbbell Seated Single Arm Overhead Triceps Extension sits on a bench and performs an overhead extension with a single dumbbell, isolating the triceps unilaterally. The seated position eliminates body sway and the unilateral pattern catches strength imbalances.
For tricep work on push day, the unilateral overhead extension is one of the most effective accessory exercises that exists. The unilateral loading catches the strength imbalances most lifters develop, and the overhead position emphasizes the long head heavily. Run it for 3 sets of 10 to 12 reps per arm as accessory tricep work after primary pressing.
Sit on a bench with back support. Hold a single dumbbell overhead in one hand, arm fully extended. Lower the dumbbell behind the head by bending at the elbow, keeping the upper arm vertical. Extend back to lockout overhead. Switch arms after each set.
Barbell Deadlift
The Barbell Deadlift starts with the barbell on the floor and lifts it to standing position by hinging at the hips and extending through the legs. The exercise is the foundational pull day exercise and one of the strongest single mass-builders in any training program.
For PPL split pull day, the deadlift is the cornerstone. The exercise loads the entire posterior chain (hamstrings, glutes, lower back, traps, lats) plus produces significant grip and core demand. Run it for 4 sets of 4 to 6 reps as the primary pull day exercise. Heavy deadlifts should anchor the start of pull day in any strength-focused PPL routine.
Stand with feet hip-width with the barbell over the middle of the feet. Hinge at the hips and bend the knees to grip the bar with shoulder-width grip. Drive through the legs and pull the bar up close to the body until standing fully upright. Reverse the motion under control. Reset before each rep.
Pull Up
The Pull Up hangs from a pull-up bar with arms straight and pulls the body up until the chin clears the bar. The exercise is the foundational vertical pulling movement on any pull day and one of the most demanding bodyweight exercises that exists.
For pull day, pull-ups complement deadlifts by adding vertical pulling that the hip-hinge motion of deadlifts misses. The combination covers the full pulling spectrum (vertical pull from pull-ups, hip hinge from deadlifts, horizontal pull from rows). Run it for 3 to 4 sets of 6 to 10 reps as primary back work. Add weight via a dipping belt once 12+ strict bodyweight reps become easy.
Hang from a pull-up bar with hands shoulder-width or slightly wider, palms facing away. Pull the body up until the chin clears the bar. Lower under control to full arm extension. Avoid kipping; strict pull-ups produce stronger back development than kipped reps.
Barbell Bent Over Row
The Barbell Bent Over Row hinges over with a barbell and pulls the bar to the lower chest by bending at the elbows. The horizontal pulling pattern hits the upper back, lats, and rear delts heavily.
For pull day, the bent-over row covers the horizontal pulling that pull-ups and deadlifts do not. The combination of vertical pull (pull-ups), hip-hinge pull (deadlifts), and horizontal pull (bent-over rows) produces complete back development. Run it for 4 sets of 6 to 8 reps as secondary back work.
Stand with feet hip-width holding a barbell at thigh level with overhand grip. Hinge over until the torso is roughly parallel to the floor with a flat back. Pull the bar to the lower chest by bending at the elbows and squeezing the shoulder blades together. Lower under control to full extension.
Dumbbell Biceps Curl
The Dumbbell Biceps Curl holds dumbbells at the sides and curls them up toward the shoulders. The exercise is the foundational bicep mass-builder and the standard accessory work for pull days.
For pull day, the bicep curl provides direct arm work that complements the heavy back exercises. Most lifters get significant bicep stimulus from rows and pull-ups but still benefit from dedicated curl work for full bicep development. Run it for 3 to 4 sets of 8 to 12 reps as accessory bicep work.
Stand tall with dumbbells held at the sides, palms facing forward. Curl the dumbbells up toward the shoulders by bending at the elbows. Squeeze the biceps hard at the top. Lower under control to full extension. Avoid swinging the weight; strict curls produce stronger bicep development.
Barbell Squat
The Barbell Squat (back squat) holds a barbell across the upper back and squats down by bending at the hips and knees. The exercise is the foundational leg day exercise in any PPL split and the strongest single mass-builder for the entire lower body.
For leg day, the back squat is the cornerstone. No other single exercise produces as much total leg development per rep, and the heavy loading capability drives the strongest progression. Run it for 4 to 5 sets of 5 to 8 reps as the primary leg day exercise. Heavy squats should anchor the start of every leg day in a strength-focused PPL routine.
Set up under a barbell on a squat rack with the bar across the upper back. Step back to clear the rack. Stand with feet shoulder-width and toes pointed slightly out. Squat down by sitting the hips back while bending the knees, keeping the chest tall. Drive back to standing through the whole foot.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift starts standing with the barbell at hip level and hinges at the hips with a slight knee bend, lowering the bar in a controlled motion before driving the hips forward to stand. The exercise targets the hamstrings and glutes heavily.
For leg day hamstring development, the Romanian deadlift is one of the most effective exercises that exists. The hip-hinge pattern emphasizes the hamstrings and glutes more heavily than conventional deadlifts because the knees stay relatively straight. Run it for 3 to 4 sets of 8 to 10 reps as the primary hamstring exercise on leg day.
Stand tall holding a barbell at hip level with shoulder-width grip. Hinge at the hips with a slight knee bend, lowering the bar in a path close to the legs until the hamstrings stretch. Drive the hips forward to stand back up. Keep the back flat throughout.
How To Program These Workouts
A productive PPL split runs 6 days per week: Push (Mon), Pull (Tue), Legs (Wed), Push (Thu), Pull (Fri), Legs (Sat), Rest (Sun). Each session pulls 4 to 6 exercises from the appropriate movement pattern. Push day covers chest, shoulders, and triceps (4 to 6 exercises). Pull day covers back and biceps (4 to 6 exercises). Leg day covers quads, hamstrings, glutes, and calves (4 to 6 exercises). Run primary compound lifts for 4 to 5 sets of 4 to 8 reps; secondary exercises for 3 to 4 sets of 8 to 12 reps; accessory work for 3 sets of 10 to 15 reps.
Train PPL 5 to 6 days per week with progressive overload. Beginners often do better with 3-day full-body routines until they have built the foundational strength to handle the higher volume of PPL splits; the transition typically happens around 6 to 12 months of consistent training. Intermediate lifters (1+ years of training) can run PPL effectively with 5 to 6 sessions per week. Advanced lifters often run 6 days per week with one rest day for maximum volume and growth.
For broader programming, see our best push pull legs routine and best 5 day split workout. For specific lift training, see our best compound exercises for strength.
Final Thoughts
The best push pull legs split delivers strong muscle and strength development through balanced 6-day training that hits every major muscle group twice per week. The combination of foundational compound lifts (bench press, deadlift, squat, overhead press) and targeted accessory work produces the volume and frequency that intermediate and advanced lifters need for continued progression. For lifters who have outgrown beginner full-body routines and want a structured high-volume training approach, the PPL split is one of the most effective options available.
Stay focused on progressive overload across the cycle. The most common PPL split training mistake is using the same weight session after session rather than systematically adding weight or reps. The fix: track every working set and aim to add a small amount of weight (typically 2.5 to 5 pounds) or one to two reps to each lift every 1 to 2 weeks. Lifters who progress slowly but consistently produce stronger long-term gains than those who train hard in flashes but never accumulate progressive load increases.
Frequently Asked Questions
How many days per week is push pull legs?
Six days per week is the classic PPL split, with one rest day. Schedule: Push (Mon), Pull (Tue), Legs (Wed), Push (Thu), Pull (Fri), Legs (Sat), Rest (Sun). Some lifters run 5-day variations (PPL with one push or pull cut to once per week), or 4-day variations (PPL plus an upper or lower body day). The 6-day version produces the strongest results for most intermediate and advanced lifters who can recover from the volume.
Is PPL good for beginners?
Not typically for absolute beginners. Most beginners do better with 3-day full-body routines (Starting Strength, StrongLifts) for the first 6 to 12 months because the higher per-session frequency drives faster early-stage strength gains and allows more practice on the foundational lifts. PPL splits work best for intermediate lifters (1+ years of training) who have built foundational strength and can handle higher weekly volume.
How long should each PPL session be?
60 to 90 minutes works for most lifters. Each session covers 4 to 6 exercises with appropriate rest between sets (2 to 3 minutes for compounds, 60 to 90 seconds for accessories). Shorter sessions (under 45 minutes) often miss volume needed for muscle growth at the intermediate level. Longer sessions (90+ minutes) lead to fatigue that compromises the later exercises in the workout.
Can I build muscle on a PPL split?
Yes, very effectively. The 6-day PPL split with progressive overload is one of the most productive structures for muscle growth at the intermediate and advanced levels. The combination of high weekly volume (16 to 24+ working sets per major muscle group), twice-weekly frequency for each muscle, and adequate recovery between sessions produces the conditions for sustained muscle growth that 3-day full-body routines cap out on after the beginner stage.
What’s the difference between PPL split and PPL routine?
Different terms for the same general structure. “PPL split” emphasizes the 6-day organization where the body is divided into push, pull, and leg muscle groups and each gets its own day. “PPL routine” refers to the same training structure as a complete program. Some lifters use “split” specifically for the 6-day version and “routine” for any PPL-organized training including 4 or 5-day variations, but the terms are largely interchangeable in practice.
