Push Pull Legs Split
The Push Pull Legs (PPL) split is a highly effective training regimen that categorizes movements into three distinct sessions: pushing, pulling, and legs. This split allows for high training frequency while providing adequate recovery for each muscle group.
Who Is It For?
This split is ideal for intermediate to advanced lifters who want to increase their training volume and frequency. It is particularly beneficial for those aiming to improve strength and muscle hypertrophy.
Session Breakdown
Push: Chest, Shoulders, Triceps
Pull: Back, Biceps
Legs: Quads, Hamstrings, Calves
Push: Chest, Shoulders, Triceps
Pull: Back, Biceps
Legs: Quads, Hamstrings, Calves
Sample Week
| Day | Session |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Pros & Cons
Pros
- +Allows for high frequency of training each muscle group
- +Promotes balanced muscle development
- +Flexibility in exercise selection
- +Suitable for both strength and hypertrophy goals
Cons
- -Requires a significant time commitment
- -May lead to overtraining if recovery is insufficient
- -Not ideal for beginners without proper guidance
Progression Strategy
To progress in a Push Pull Legs split, focus on gradually increasing weights or repetitions in your key exercises. Additionally, you can incorporate variations of exercises to challenge your muscles and prevent plateaus.
FAQs
How many days a week should I follow this split?
Typically, this split is followed 6 days a week with one rest day, but you can adjust according to your recovery needs.
Can beginners use this training split?
While beginners can use this split, it is generally more suitable for intermediate to advanced lifters who have a solid foundation in strength training.
How long should I follow the Push Pull Legs split?
You can follow this split for as long as it aligns with your goals, but it is advisable to switch training styles every few months to prevent plateaus.
What should I do on rest days?
On rest days, consider active recovery such as light cardio, stretching, or yoga to help with muscle recovery.
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Start the Push Pull Legs split with SHFT
We will build your personalised push pull legs programme with automatic progression.