Push, Pull, Legs: The Ultimate Workout Split for Balanced Muscle Growth

Goals of Living


1 minute read

Want to level up your work out? Optimize it with the Push, Pull, Legs (PPL) split. I’ve been doing this for about a year now and It’s been great so far, it’s allowing me to workout 6 days a week without feeling fatigued, and I’m getting relatively fast results.

  1. What is PPL
  2. The Benefits
  3. Who is it suitable for

1. What is PPL

The acronym PPL stands for Push, Pull, Legs. It’s designed to create a balanced workout schedule to adequately improve your whole physique. The idea is pretty straightforward.

The “Push” stands for pushing movements and primarily targets the chest and shoulders. Common exercises for this include bench press, shoulder press, and biceps extensions.

The “Pull” is for pulling movements and targets the back and biceps. Common exercises for this include pull-ups, rows, and biceps curls.

The “Legs” is for the lower body, especially the quadriceps, hamstrings, glutes, and calves. Common exercises for this are squats, lunges, and deadlifts.

You spend a day for each of these muscle groups so you don’t strain your muscles by doing them two days in a row. It’s also common to do this six times a day, this can for example look like this:

Monday: Push

Tuesday: Pull

Wednesday: Legs

Thursday: Push

Friday: Pull

Saturday: Legs

Sunday: Rest

2. The benefits

By focusing on different muscle groups in separate workouts, the PPL promotes balanced muscle growth. By allowing a day for rest you ensure that your muscle gets recovery. It’s also adaptable so you can choose the intensity and frequency of your workout to match your individual needs.

3. Who is it suitable for

PPL is typically done six times a week, so it has the potential for overtraining. If you feel that It’s too much then you can go down to three times a week or lower the intensity of your workout. It’s also a balanced workout, aiming to get muscle balance throughout your body. So if you’re looking for growing specific muscle groups more intensely this might not be the workout for you. Ultimately it depends on your personal goals and previous experience when working out.

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