The push-pull-legs (PPL) workout structure organizes individual training sessions by movement pattern: pushing exercises (chest, shoulders, triceps) on push day, pulling exercises (back, biceps) on pull day, and lower-body work on legs day. Each session targets distinct muscle groups, which produces strong fatigue management across the week and lets each muscle recover fully before being trained again. The format works at 3 days per week (one full PPL cycle weekly), 6 days per week (two full cycles), or anything in between, which makes PPL one of the most flexible training structures available for intermediate and advanced lifters.
Below are ten foundational compound exercises organized for the PPL workout structure: push session work (bench press, incline press, overhead press, lateral raise), pull session work (bent-over row, pull-up, deadlift), and legs session work (squat, Romanian deadlift, walking lunge). Together they form the exercise foundation for every push, pull, and legs workout. Most successful PPL programs build sessions around these 3 to 4 primary compounds plus 2 to 3 accessory exercises specific to the day’s focus.
Barbell Bench Press
The Barbell Bench Press lies flat on a bench and presses a loaded barbell from chest level to lockout above the chest. The exercise is the cornerstone push-day exercise and the strongest single chest mass-builder in any push-pull-legs workout.
For the push session in a PPL workout, the bench press is non-negotiable. The bilateral barbell loading produces the strongest chest development per rep available. Open every push session with bench press for 4 to 5 sets of 6 to 10 reps with 2 to 3 minutes rest between heavy sets.
Lie flat on a bench with feet planted firmly on the floor. Grip the barbell slightly wider than shoulder-width. Lower the bar to mid-chest under control. Press back to lockout. Maintain a slight arch in the lower back, tight upper back, and feet planted throughout.
Dumbbell Incline Bench Press
The Dumbbell Incline Bench Press lies on an incline bench (set to 30 to 45 degrees) and presses dumbbells from chest level to lockout. The incline angle shifts loading toward the upper chest and front delts.
For the push session, the incline press is the standard secondary chest movement after bench press. The combination of flat and incline pressing produces broader chest development than either alone. Run it for 3 to 4 sets of 8 to 12 reps as the second exercise of every push workout.
Set an incline bench to 30 to 45 degrees. Sit back with dumbbells held at chest level, palms facing forward. Press both dumbbells up to lockout above the chest. Lower under control to chest level.
Dumbbell Standing Overhead Press
The Dumbbell Standing Overhead Press stands tall with dumbbells held at the shoulders and presses both up to lockout overhead. The standing position forces full-body bracing and makes the overhead press a true compound exercise.
For the push session, the overhead press is the foundational shoulder exercise. The compound bilateral loading produces stronger shoulder development per rep than seated machine pressing. Place it after the chest work in every push workout for 3 to 4 sets of 6 to 10 reps.
Stand tall with feet shoulder-width apart and dumbbells held at the shoulders, palms facing forward. Press both dumbbells up to lockout overhead. Lower under control to the shoulders. Brace the core hard throughout to prevent body sway.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise holds dumbbells at the sides and lifts them out laterally to shoulder height. The exercise targets the side deltoids directly through their primary shoulder abduction function.
For the push session, the lateral raise produces the visible shoulder caps that define the V-taper. The pattern hits the medial deltoid heads with maximum efficiency. Place it after primary overhead pressing in every push workout for 3 to 4 sets of 12 to 15 reps.
Stand tall with dumbbells held at the sides, palms facing the body. Lift the dumbbells out to the sides until the arms are roughly parallel to the floor. Pause briefly at the top. Lower under control. Avoid swinging.
Barbell Bent Over Row
The Barbell Bent Over Row hinges over with a barbell held at hip level and rows the bar to the lower chest by pulling the elbows back. The exercise is the foundational horizontal pulling movement on pull day.
For the pull session, the bent-over row is the cornerstone horizontal pull. The bilateral barbell loading allows heavier total weight than dumbbell variations. Open every pull workout with bent-over rows for 4 to 5 sets of 6 to 10 reps after deadlifts (if performed on pull day).
Stand with feet hip-width holding a barbell at the front of the thighs. Hinge over by pushing the hips back and bending the knees slightly, lowering the torso to roughly 45 degrees. Row the bar to the lower chest by pulling the elbows back. Lower under control. Keep the back flat throughout.
Pull Up
The Pull Up grips an overhead bar with palms facing away and pulls the body up until the chin clears the bar. The exercise is the foundational vertical pulling movement on pull day.
For the pull session, pull-ups complement the bent-over row by adding vertical pulling. The pattern hits the lats more directly than horizontal rowing. Run it for 3 to 4 sets of 6 to 10 reps as primary vertical pull work in every pull workout.
Hang from an overhead bar with palms facing away (overhand grip), hands shoulder-width apart. Pull the body up by driving the elbows down until the chin clears the bar. Lower under control to a full hang.
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 pulling exercise that fits on either pull day or legs day.
For the pull session (or legs session, depending on program preference), deadlifts hit the entire posterior chain. Most successful PPL programs put deadlifts on pull day to keep heavy posterior-chain pulling consolidated. Run it for 3 to 4 sets of 4 to 6 reps as the heaviest pulling exercise of the week.
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.
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 cornerstone legs-day exercise.
For the legs session, the back squat is non-negotiable. No other single exercise produces as much total leg development per rep. Open every legs workout with squats for 4 to 5 sets of 5 to 8 reps with 2 to 3 minutes rest between heavy sets.
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. 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 the legs session, the Romanian deadlift complements heavy back squats by adding direct hamstring loading. The hip-hinge pattern emphasizes the hamstrings and glutes more heavily than squats. Place it as the second leg exercise after squats for 3 to 4 sets of 8 to 12 reps.
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.
Barbell Walking Lunge
The Barbell Walking Lunge performs walking lunges while holding a barbell across the upper back. The walking pattern adds dynamic loading to the unilateral lunge motion.
For the legs session, the walking lunge produces strong unilateral leg development that bilateral squatting alone cannot match. Place it as accessory leg work after primary squats and Romanian deadlifts for 3 sets of 8 to 10 reps per leg.
Set up under a barbell on a squat rack with the bar across the upper back. Step back to clear the rack. Step forward into a long lunge stance, lowering the back knee toward the floor while bending the front knee. Drive through the front foot to step the back foot forward into the next lunge.
How To Program These Workouts
A productive PPL workout structure includes the following session templates. Push day: bench press (4 to 5 sets of 6 to 10), incline press (3 to 4 sets of 8 to 12), overhead press (3 to 4 sets of 6 to 10), lateral raise (3 to 4 sets of 12 to 15), plus 1 to 2 tricep accessories. Pull day: deadlift (3 to 4 sets of 4 to 6) or bent-over row (4 to 5 sets of 6 to 10), pull-up (3 to 4 sets of 6 to 10), plus 1 to 2 bicep accessories. Legs day: back squat (4 to 5 sets of 5 to 8), Romanian deadlift (3 to 4 sets of 8 to 12), walking lunge (3 sets of 8 to 10 per leg), plus 1 to 2 accessory leg or core exercises.
Run the PPL workout structure 3 to 6 days per week. The 3-day version (push, pull, legs) trains each pattern once per week and works for beginners and busy lifters. The 6-day version (push, pull, legs, push, pull, legs with 1 rest day) trains each pattern twice per week and produces stronger growth for intermediates and advanced lifters. Most lifters do well on either version depending on schedule and recovery capacity.
For PPL programming details, see our best push pull legs split and best push pull legs routine. For 6-day-specific training, see our best 6 day push pull legs split.
Final Thoughts
The best push pull legs workout structure delivers complete physique development through movement-pattern organization that minimizes overuse and maximizes recovery between sessions. The combination of foundational compound lifts in each session covers every major muscle group with the focused per-session structure that drives long-term growth. For intermediate and advanced lifters who want organized progression toward a complete physique, the PPL workout format is one of the most effective programming structures available.
Stay focused on progressive overload across weeks. The most common PPL training mistake is performing the same weights for the same reps week after week, which produces no progression. The fix: track every set in a training log and add weight, reps, or sets each week. Most lifters can add 5 pounds to bench press and 10 pounds to squat every 2 to 4 weeks during the first 6 to 12 months of consistent PPL training; the rate slows after the first year but progression should continue indefinitely with appropriate programming.
Frequently Asked Questions
How long should each PPL workout be?
60 to 90 minutes works for most lifters. Shorter sessions (under 45 minutes) often miss enough volume for optimal growth; longer sessions (over 2 hours) produce diminishing returns due to fatigue. Most well-designed PPL sessions include 5 to 7 exercises with appropriate rest periods (2 to 3 minutes between heavy compound sets, 60 to 90 seconds between accessory sets).
What’s the difference between push pull legs workout and split?
Different terms for the same training organization principle. The PPL workout describes the individual session structure (one push session, one pull session, one legs session); the PPL split describes the weekly organization (how the sessions distribute across the week). Both refer to the same programming structure but emphasize different aspects of it.
Should deadlifts go on pull day or legs day?
Either works depending on the lifter and program. Putting deadlifts on pull day works because deadlifts are technically a pulling exercise; the back, traps, and lats work heavily. Putting deadlifts on legs day works because deadlifts also load the glutes and hamstrings significantly. Most successful programs put deadlifts on whichever day feels less compromised by other exercises that day.
Can beginners do PPL workouts?
Yes, but full-body 3-day programs often work better for absolute beginners. PPL works for beginners but requires either 3 days per week (limited per-muscle frequency) or 6 days per week (high training demand). Most beginners do better with 3-day full-body programs that train every muscle group three times per week. Progress to PPL after 6 to 12 months of full-body training when work capacity has built up.
How long until I see PPL workout results?
Most lifters see meaningful strength gains within 4 to 6 weeks of consistent PPL training. Visible muscle development appears within 8 to 12 weeks combined with appropriate nutrition. Major physique changes (significantly leaner and more muscular) take 6 to 12 months of dedicated practice. The PPL workout structure produces stronger long-term results than most other training organizations for lifters who can sustain the 4 to 6 sessions per week required for the 5-day or 6-day versions.
