Programming
Programming
Push / Pull / Legs (PPL) Program
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Program example
In one line
A split that groups the body by function — pushing muscles, pulling muscles, legs — run 3 or 6 days a week, giving balanced coverage and (at 6 days) ~2× frequency.
Detail
PPL divides training into three sessions by movement function (the Push-Pull System logic extended to include a leg day):
- Push: chest, shoulders, triceps — Bench Press, Incline Bench Press, Strict Overhead Press (Military Press), Lateral Raises, Tricep Pushdowns.
- Pull: back, rear delts, biceps — Bent-Over Barbell Row, Lat Pulldown, Seated Rows, Bicep Curls (Barbell).
- Legs: quads, hamstrings, glutes, calves — Back Squats, Leg Presses (45 degree), Leg Curl (Hamstring Curl), Standing Calf Raises.
Frequency options (see Training Splits Compared):
- 3-day PPL — each muscle ~1×/week; good for intermediates with three days, or as a recovery-friendly week.
- 6-day PPL (Push/Pull/Legs ×2) — each muscle ~2×/week, hitting the hypertrophy frequency sweet spot (Training Frequency Considerations); the popular high-volume bodybuilding option.
Acute variables (hypertrophy bias): ~3–4 sets, 6–12 reps on compounds and 10–15 on isolation; rest ~1.5–3 min; compounds first. Distribute weekly sets per muscle across the (one or two) sessions that hit it.
Strengths: clean organization, easy to balance push vs. pull, scalable from 3 to 6 days. Limitation: at 3 days the once-weekly frequency is the floor; if you can only train 3–4 days and want ~2× frequency, an upper/lower split is often the better choice. A no-equipment version is Push-Pull-Legs Bodyweight Split; the underlying hypertrophy logic is Muscle Hypertrophy Program.
Key facts
- Three sessions by function: Push (chest/shoulders/triceps), Pull (back/rear delts/biceps), Legs.
- 3-day PPL ⇒ ~1×/week frequency; 6-day PPL ⇒ ~2×/week (hypertrophy sweet spot).
- Hypertrophy bias: 3–4 sets, 6–12 (compounds) / 10–15 (isolation), rest 1.5–3 min.
- Scales 3→6 days; easy push/pull balance.
- For ~2× frequency on only 3–4 days, upper/lower is usually better.
Connections
- Training Splits Compared — where PPL sits among splits.
- Muscle Hypertrophy Program — the hypertrophy logic it delivers.
- Training Frequency Considerations — 3-day vs. 6-day frequency.
- Push-Pull System — the push/pull organizing system.
- Push-Pull-Legs Bodyweight Split — the bodyweight version.
- Upper / Lower Split Program — the better ~2× option on 4 days.
Sources
Cited in text — not yet linked
Established PPL split-design consensus (NSCA; hypertrophy frequency literature).
Exercise guides
This lesson is part of how a muscle-building plan is built.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Push / Pull / Legs (PPL) Program
Push-Pull-Legs Bodyw…Back SquatsBicep Curls (Barbell)Bench PressBent-Over Barbell RowIncline Bench PressLat PulldownLateral RaisesLeg Curl (Hamstring …Leg Presses (45 degr…Strict Overhead Pres…Seated Rows+7 more related topics in the full list below
Atlas Connections
Push-Pull-Legs Bodyweight SplitClosely related
An intermediate split grouping push days, pull days, and leg days — run 3 or 6 days/week — that allows more volume per pattern and a skill slot up front.Back Squats
The high-bar back squat: the bar sits across the upper back, and the three vasti, gluteus maximus and adductor magnus drive you up from as deep as you can control.Bicep Curls (Barbell)
The basic barbell (or cable) biceps curl — the major-muscle-balance biceps exercise in the FSU strength-conditioning program.Bench Press
Flat horizontal-adduction press driven by the sternal pectoralis major, with anterior deltoid, triceps and serratus anterior assisting; the chest mass exercise and one of the three powerlifts.Bent-Over Barbell Row
Hinge forward with a neutral back and pull the bar to your lower ribs. The lats and teres major drive the pull, the rear delts and mid-back finish it, and your back muscles hold the hinge the whole time, so it is a heavy row with a real low-back demand.Incline Bench Press
Inclined press biasing the upper (clavicular) pectoralis major, with anterior deltoid, triceps and serratus anterior assisting.Lat Pulldown
Pull the bar to your upper chest in front of your face, with your shoulder blades drawn down. An overhand grip one to two times shoulder width works the lats about equally well, so pick the width that lets you use full range, and skip behind-the-neck pulls.Lateral Raises
Standing/seated arm abduction raise emphasizing the medial deltoid (true abduction involving all three heads plus supraspinatus).Leg Curl (Hamstring Curl)
Machine knee-flexion exercise isolating the hamstrings (biceps femoris, semitendinosus, semimembranosus), with the hip stabilized.Leg Presses (45 degree)
45-degree leg press working the quads and adductors; a supplementary substitute for the squat with no spinal compression.Strict Overhead Press (Military Press)
Stand tall, brace, and press the bar from your collarbones to straight arms overhead with no leg drive, moving your head out of the way and back under the bar. The front deltoid leads, the side deltoid, triceps and the muscles that rotate the shoulder blade upward help, and your trunk holds you rigid.Seated Rows
Seated cable row; a neutral grip emphasizes the lats (shoulder extension), while a pronated grip emphasizes the traps, rhomboids and posterior delts.Standing Calf Raises
Straight-knee calf raise that loads the gastrocnemius (which becomes ineffective when the knee is flexed) via plantar flexion.Tricep Pushdowns
Cable triceps pushdown working all three heads; the basic/major-muscle triceps exercise and a novice selection.Training Frequency Considerations
How often to train each muscle or movement per week — driven by how weekly volume is distributed and how long each muscle needs to recover, not by a magic number.Muscle Hypertrophy ProgramClosely related
Train each muscle with about 10–20 hard sets a week, split over roughly two sessions. Use mostly 6–15 reps stopped 1–3 reps short of failure, rest at least 1.5–2 minutes, add reps or load as you get stronger, and eat enough protein and energy to grow.Exercise Order Within a Session
The default sequence — power, then heavy compounds, then assistance, then isolation/core — that puts the most neurally demanding work where you are freshest.Training Splits Compared
How the main ways of dividing the body across the week — full-body, upper/lower, push-pull-legs, body-part — trade off per-muscle frequency, session length, and weekly availability.Upper / Lower Split ProgramClosely related
A four-day split alternating upper-body and lower-body sessions, giving each muscle ~2× weekly frequency — the balanced default for intermediates with four days.Push-Pull System
Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.