Push/Pull/Legs Split
Push/pull/legs (PPL) is a training split that divides workouts into pushing muscles, pulling muscles, and legs, typically across three or six days.
Published by Repit Fitness · Last updated
Key facts
- Push: chest, shoulders, triceps.
- Pull: back and biceps.
- Legs: quads, hamstrings, glutes, calves.
- Run 3 or 6 days per week for different frequencies.
PPL groups exercises by their movement pattern. Push day trains the muscles that press (chest, shoulders, triceps); pull day trains the muscles that pull (back and biceps); leg day covers the lower body. Grouping this way keeps related muscles together and avoids overlap between sessions.
Run once through per week (3 days), it trains each muscle once; run twice through (6 days), it trains each muscle twice a week, a frequency many find effective for growth. It's a flexible, popular structure that scales from beginner to advanced depending on how often you run it.
Frequently asked questions
Is push/pull/legs good for building muscle?
Yes. It's a well-structured split that groups muscles logically and, run 6 days a week, trains each muscle twice — a frequency that suits muscle growth.
How many days a week is PPL?
Commonly 3 or 6. Three days trains each muscle once per week; six days runs the cycle twice for higher frequency.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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