The most-run muscle-building split on earth. For a reason.
Push day presses, pull day rows, leg day squats. Every muscle gets trained hard, then rests while you work something else. It scales from three days a week to six, and below you can build your exact version in seconds.
Ready-made Push Pull Legs plans. Tap one for the full plan and every workout, then run it free in the app.
Dumbbells · 4 days · Beginner
Full gym · 4 days · Beginner
Full gym · 5 days · Advanced
Dumbbells · 6 days · Advanced
Dumbbells · 6 days · Intermediate
Full gym · 6 days · Intermediate
Full gym · 6 days · Intermediate
Bodyweight · 6 days · Advanced
Push Pull Legs groups the body by movement. Push is chest, shoulders and triceps. Pull is back and biceps. Legs is quads, hamstrings, glutes and calves.
Because muscles that work together train together, nothing gets hit two days running by accident. That clean separation is why it has outlasted every training fad for fifty years.
Own the top of the rep range, then add weight. If 80kg × 8 felt clean, go 82.5 × 6 next time and build back up. Small jumps, every week, tracked.
Every 6 to 8 weeks, or when lifts stall two sessions running, take a lighter week: halve your sets and drop the load. Fatigue clears and you come back stronger.
Three levers drive growth and PPL hits all three: volume (10 to 20 hard sets per muscle per week), frequency (twice a week tends to beat once for the same volume, the case for the 6 day version), and progressive overload (load or reps must climb over time).
Three hits each muscle once a week. Six, running the cycle twice, hits each twice and grows faster if you recover. Start lower and add days.
Yes, it is simple and teaches the big lifts. Start with 3 days and go lighter than you think.
Yes. Use the builder above and pick Dumbbells or Bodyweight, it returns a full program built for that.
Nothing breaks, just do the next day in the cycle.
About 45 to 70 minutes for six focused exercises with proper rest.
