< shift/library / fitness

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
> find what fits you

Related in fitness

Peter Attia Zone 2 Cardio ProtocolThe single most important exercise modality for longevity according to Attia: sustained cardio at the...Tim Ferriss Minimum Effective Dose TrainingThe smallest dose of exercise that produces the desired result. Ferriss proved you can build significant...SwimmingFull-body, low-impact cardiovascular exercise that improves heart health, builds lean muscle, and enhances...Couch to 5K Running ProgramThe most successful beginner running program ever created. Takes you from zero running to running 5K (3.1...Nasal Breathing During Exercise (Maffetone Method)Training exclusively through the nose at or below the Maximum Aerobic Function (MAF) heart rate to build...Standing + Treadmill Desk ProtocolAlternate between sitting, standing, and walking (1-2mph) while working to burn 100+ extra calories daily...

> everything in fitness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.