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When I first started barbell training with a total body program, it took me nearly 5 hours each day to finish. I was running off 3-4 hours of sleep each night, and I would show up to my full-time job half asleep. I ignored all the signs of fatigue until I burned out and injured myself one day. If I could help out my former self, I would share this post. Push Pull Leg is super simple and effective. Heck, I still use the routine today in my tiny home gym.
What is the Push Pull Leg Routine? Push Pull Leg (PPL) is a simple, tried-and-true workout split that works separate muscles for push, pull, and leg days to build balanced strength with recovery in mind.
If you’re a beginner or intermediate to strength training, and you’re trying to get started with a Push Pull Leg routine tailored towards your schedule, goals, and interests – keep reading!
Table of Contents
Who Should Do Push Pull Leg?
The Push Pull Leg routine is for any beginner or intermediate to strength training looking for flexibility in structure and guidance without paying an arm and a leg for a personal trainer.
What should you expect from PPL?
- DIY strength training routine with minimal required equipment and actionable instructions.
- Flexibility in weekly commitment: 1-6 days per week depending on your lifestyle and goals.
- Flexibility in choice of exercises: 30+ exercises available with detailed explanations.
What you need for PPL?
- Bodyweight
- or Resistance Bands
- or Kettlebell
- or Dumbbell
- or Barbell
- or all of the above
Results of PPL
- Build a well-balanced, solid foundation for strength.
- Feel strong mentally and physically.
- Improve your quality of sleep.
Cost: FREE (keep reading!)
How To Start Push Pull Leg Routine
Here’s a template that you can play with – customize as you wish to fit your schedule, goals, and interests!
Step #1: Identify Your Strength Training Modalities
- Bodyweight: A beginner or one looking to get into calisthenics.
- Resistance Bands: One looking to 1) add some resistance to bodyweight, or 2) build strength and stabilization unilaterally and bilaterally.
- Kettlebell / Dumbbell: One looking to 1) get exposure to free weights, or 2) build strength and stabilization unilaterally and bilaterally.
- Barbell: One looking to build strength for heavy compound lifts.
Step #2: Set Your Schedule
Check your calendar and determine how many days of the week you want to consistently strength train. It could be anywhere from 1 to 6 days per week. If you’re just starting out, I don’t advise anything over 3 days per week.
Step #3: Pick A Routine
Build your routine based on the number of days you’re committing to Push Pull Leg every week.
Push Pull Leg exercises are categorized into Group A, B, and C.
- Group A exercises are main exercises – mostly compound movements (multi-joint movements that work multiple major muscle groups).
- Group B exercises are accessory exercises – mostly unilateral or isolated movements (single-joint movements that target a specific muscle group).
- Group C exercises are core finishers.
You can use these Sample Routines for guidance:
3 Days/Week Push Pull Leg Routine
- Monday – Day 1: Pull(Group A:3/B:2)
- Tuesday – Off
- Wednesday – Day 2: Push(A:3/B:2)
- Thursday – Off
- Friday – Day 3: Leg(A:2/B:1) + Core(C:2)
- Saturday – Off
- Sunday – Off
6 Days/Week Push Pull Leg Routine
- Monday – Day 1: Pull(Group A:3/B:2)
- Tuesday – Day 2: Push(A:3/B:2)
- Wednesday – Day 3: Leg(A:2/B:1) + Core(C:2)
- Thursday – Day 1: Pull(A:3/B:2)
- Friday – Day 2: Push(A:3/B:2)
- Saturday – Day 3: Leg(A:2/B:1) + Core(C:2)
- Sunday – Off
Not enough time in your schedule to commit 3-6 days? That’s okay!
1 Day/Week Push Pull Leg Routine (full-body)
- Monday – Off
- Tuesday – Day 1: Pull(Group A:1/B:1) + Push(A:1/B:1) + Leg(A:1/B:1) + Core(C:2)
- Wednesday – Off
- Thursday – Off
- Friday – Off
- Saturday – Off
- Sunday – Off
2 Days/Week Push Pull Leg Routine (combine push/pull day)
- Monday – Off
- Tuesday – Day 1: Pull(Group A:2/B:1) + Push(A:2/B:1)
- Wednesday – Off
- Thursday – Off
- Friday – Day 2: Leg(A:2/B:1) + Core(C:2)
- Saturday – Off
- Sunday – Off
Off days can be dedicated to Endurance or Flexibility. Check out your options!
Step #4: Select Exercises From Push Pull Leg
Use the routine above to guide you on the number of exercises you select from each group for Push Pull Leg.
DAY 1: PUSH
A pushing exercise is a strength training movement where muscles contract when you push the weight away from your body.
When you hear “push” or “press” in an exercise, it’s a pushing movement that typically involves the chest, shoulders, and triceps.
Instructions: 3 sets x 10 reps for each exercise (10 reps on each side for single-sided exercises)
Group A – Push Main Exercises:
- Chest Press Variations
- Push-Up Variations
- Shoulder Press
- Front Press-Away
Group B – Push Accessory Exercises:
- Lateral Raise
- Front Raise
- Pullovers
- Halos
- Skull Crusher
- Tricep Extension
- Kickbacks
For detailed explanations and demonstrations of these exercises, check out the following!
DAY 2: PULL
A pull exercise is a strength training movement where muscles contract when you pull the weight towards your body.
When you hear “pull” or “row” in an exercise, it’s a pulling movement that typically involves the back, bicep, and hamstring muscles.
Instructions: 3 sets x 10 reps for each exercise (10 reps on each side for single-sided exercises)
Group A – Pull Main Exercises:
- Deadlift Variations
- Row Variations
- Good Mornings
- Pull-Up (pull-up bar)
- Chin-Up (pull-up bar)
Group B – Pull Accessory Exercises:
- Bicep Curl
- Hammer Curl
- Rear Delt Fly (anchored resistance band or cable)
- Face Pulls (anchored resistance band or cable)
For detailed explanations and demonstrations of these exercises, check out the following!
DAY 3: LEG + CORE
Instructions: 3 sets x 10 reps for each exercise (10 reps on each side for single-sided exercises)
LEG
Group A – Leg Main Exercises:
- Squat Variations
- Swings
- Cleans
Group B – Leg Accessory Exercises:
- Bulgarian Split Squat
- Pistol Squat
- Box Steps Up
- Lunge
- Glute Bridge
CORE
Group C – Core Finisher:
- Russian Twist
- Plank Drag
- Windmill
- Turkish Get Up
For detailed explanations and demonstrations of these exercises, check out the following!
We’re keeping this routine real simple. For every workout, complete 10 repetitions of each exercise, then repeat for 3 rounds. Take a moment in between exercises to catch your breath.
Step #5: Progressive Overload
If you’re consistent with PPL, you will get stronger over time. You’ll know it when the workouts get easier with the same weight. Gradually increase the weight or frequency when this occurs.
Using the same routine for 4-6 weeks will help you get stronger progressively. Swap exercises after the 4-6 week rotation.
Free Home Strength Training Log Spreadsheet
I love using spreadsheets to track my fitness progress. It’s flexible, and you can do whatever you want with the data.
I’ve created a spreadsheet that walks you through step-by-step to start planning and logging your Push/Pull/Leg routine for strength training today! Download link below.
Related Questions
What are the next steps to Push Pull Legs? If you enjoyed PPL but you’re looking to continue to get stronger, I’m putting a list of strength training programs that you can try.
What’s more important, form or weight? Both form and weight are crucial to building strength. Often beginners will prioritize lifting heavier weight over technique, but that will likely lead to injury. Injuries will set you back and force you to work on form. I’m guilty of it.
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