Push Pull Legs (PPL) is a training split that divides your week into push days (chest, shoulders, triceps), pull days (back, biceps), and leg days. It is a simple, effective structure for building muscle and can be run 3 to 6 days a week.
How PPL works
- Push: chest, shoulders, triceps.
- Pull: back, biceps, rear delts.
- Legs: quads, hamstrings, glutes, calves.
How often to run it
Run PPL 3 days a week for a lighter schedule, or 6 days (two rounds) for more volume and frequency. See how often to train a muscle.
Focus on the big lifts
Build each day around compound movements, then add isolation work. See compound vs isolation exercises and progressive overload.
Who PPL suits
It works for beginners to advanced lifters and scales with how many days you can train. Consistency and progression matter more than the exact split.
Frequently Asked Questions
What is push pull legs?
A training split that divides your week into push days (chest, shoulders, triceps), pull days (back, biceps), and leg days.
How many days a week is PPL?
It can be run 3 days a week or 6 days (two full rounds) depending on your schedule and recovery.
Is push pull legs good for beginners?
Yes, especially a 3-day version. It is simple, balanced, and scales as you progress.
Attack every training day
Clean energy and focus for push, pull, and leg days. Try PUROX.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. Consult a qualified professional for guidance specific to you. PUROX is a food supplement; follow the recommended serving.
