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Push/Pull/Legs (PPL) Split

fitness · medium · 6-8 hours/week (6 sessions x 60-75 minutes)

What is Push/Pull/Legs (PPL) Split?

Hypertrophy-focused training split organizing exercises by movement pattern: push (chest/shoulders/triceps), pull (back/biceps), legs. Allows training each muscle group twice per week on a 6-day rotation, which meta-analyses show maximizes muscle growth.

Is there evidence for it?

EVIDENCEstrong

How do you do Push/Pull/Legs (PPL) Split?

  1. 1.Train 6 days/week: Push-Pull-Legs-Push-Pull-Legs-Rest, rotating through the pattern
  2. 2.Each session: start with 2-3 compound lifts (3-4 sets of 6-10 reps), then 2-3 isolation exercises (3 sets of 10-15 reps)
  3. 3.Push day: bench press, overhead press, dips, lateral raises, tricep pushdowns
  4. 4.Pull day: deadlifts/rows, pull-ups, face pulls, bicep curls
  5. 5.Leg day: squats, Romanian deadlifts, leg press, leg curls, calf raises

How long does it take?

6-8 hours/week (6 sessions x 60-75 minutes).

Is it hard to start?

medium.

Source: Meta-analysis by Schoenfeld et al. (2x/week frequency optimal); evidence-based training principles
hypertrophy · muscle-building · bodybuilding · split-training · progressive-overload
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