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Push / Pull / Legs (PPL) Program

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 2 min read
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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 logic extended to include a leg day):

  • Push: chest, shoulders, triceps — bench-press, incline-bench-press, military-press, lateral-raise, tricep-pushdown.
  • Pull: back, rear delts, biceps — bent-over-row, lat-pulldown, seated-row, barbell-curl.
  • Legs: quads, hamstrings, glutes, calves — back-squat, leg-press, leg-curl, standing-calf-raise.

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 (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; 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.
  • frequency-considerations — 3-day vs. 6-day frequency.
  • push-pull — the push/pull organizing system.
  • push-pull-legs-bodyweight — the bodyweight version.
  • upper-lower-program — the better ~2× option on 4 days.
SourceCurrent guideline bodies
Established PPL split-design consensus (NSCA; hypertrophy frequency literature).
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

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
Squat with the bar across the shoulders behind the neck (high-bar "back squat" or low-bar "power back squat"), working all four quads.
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 Rows
Bent-over row emphasizing the posterior deltoid via horizontal abduction (a pronated-grip pull).
Incline Bench Press
Inclined press biasing the upper (clavicular) pectoralis major, with anterior deltoid, triceps and serratus anterior assisting.
Lat Pulldowns
Cable pulldown working the latissimus dorsi via shoulder adduction; grip affects upper- vs lower-lat emphasis, and front is safer than behind-neck.
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.
Military Press
Overhead shoulder press driven by the anterior deltoid, with pectoralis major, upper trapezius and serratus anterior assisting.
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
A moderate-rep, volume-driven plan training each muscle ~2×/week with progressive overload near (but not always to) failure, supported by a slight calorie surplus and adequate protein.
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.