Push Pull Legs (PPL), splits training into three days. Each day focuses on a specific group of muscles - pushing muscles, pulling muscles, and leg muscles.
What Is Push Pull Legs?
- A push session trains movements where you press weight away from your upper body - think chest presses, shoulder presses and your triceps.
- A pull session trains movements where you draw weight towards your upper body - think rows and pull-ups.
- A legs session covers the main squat, hinge, and lower-body accessory movements.
- What about abs? Fit them in as and when, ideally every other workout.
The training programme below is a starting point rather than a fixed prescription. Choose loads that allow controlled repetitions, leave roughly one repetition in reserve (or go to failure), and adjust exercise choices around your equipment, experience, and recovery.
Three-Day Programme
| Day | Movement | Sets | Target Reps | Rest |
|---|---|---|---|---|
| Day 1 Push |
Dumbbell Bench Press | 3 - 4 | 8 - 12 | 2 - 3 min |
| Cable Lateral Raise | 4 | 8 - 12 | 1 - 2 min | |
| Dumbbell Chest Flyes | 3 | 8 - 12 | 2 min | |
| Overhead Cable Tricep Extension (Bar or Rope) | 4 | 8 - 12 | 1 - 2 min | |
| Day 2 Pull |
Barbell Row | 4 | 8 - 12 | 2 - 3 min |
| Barbell Shrug | 4 | 8 - 12 | 1 - 2 min | |
| Dumbbell Hammer Curls | 4 | 8 - 12 | 2 min | |
| Reverse Dumbbell Flyes | 3 | 8 - 12 | 1 - 2 min | |
| Pull-ups | 2 - 3 | AMRAP* | 1 - 2 min | |
| Day 3 Legs |
Back Squat or Leg Press | 4 | 8 - 12 | 3 - 4 min |
| Dumbbell Romanian Deadlift | 4 | 8 - 12 | 3 min | |
| Calf Raises | 4 | 8 - 12 each side | 90 sec | |
| Tibialis Raise | 2 | AMRAP* | 90 sec |
* AMRAP = As Many Reps As Possible
How to Schedule the Week
One of the reasons why this is my favourite programme to follow is its flexibility and adaptability to different schedules.
Can only fit in 3 sessions a week? No problem! Want to go crazy with 6? Go for it! Want something more balanced? 4-5 sessions per week is perfect. Remember that it doesn't need to be a multiple of 3 or 7 to "fit a week". If you do 4 sessions, with a PPLP, you can carry on the next week with a PLPP!
Progression Notes
- I like to aim for 10 reps, but 8-12 is a good range.
- If I can't complete 8 full reps in a set, then consider reducing the weight.
- If I can manage more than 12 reps, then consider increasing the weight.
- If I can do all sets with good form and the prescribed rep range, then consider increasing the weight. Definitely if you manage this a few weeks in a row!
