The push pull legs split is the most popular training split in strength training for a reason.
It checks nearly every box: solid frequency, smart volume distribution, and enough flexibility to fit almost any schedule.
But most PPL programs you'll find online are cookie-cutter templates that ignore the details that actually matter.
This guide breaks down a complete 6-day PPL program with specific exercises, sets, reps, RPE targets, and the reasoning behind every choice.
What Is the Push Pull Legs Split?
Push pull legs (PPL) organizes your training week around movement patterns rather than individual body parts.
Push days train your chest, shoulders, and triceps.
Pull days hit your back, rear delts, and biceps.
Leg days cover quads, hamstrings, glutes, and calves.
The standard setup runs each workout twice per week across six training days.
That gives every muscle group two sessions of direct work, which research suggests is the sweet spot for maximizing hypertrophy when compared to hitting muscles just once per week.
Here's the thing: PPL isn't just a "bro split with extra steps."
It's a fundamentally different approach to organizing stress and recovery.
Instead of annihilating one muscle group per week with 20+ sets in a single session, you spread that training volume across two shorter, more productive workouts.
The PPL split organizes training by movement pattern, not muscle group, and that distinction makes all the difference in how you distribute volume and recover between sessions.
Why Push Pull Legs Works So Well for Hypertrophy
Three things make PPL particularly effective for muscle growth.
First, training frequency. A 2016 meta-analysis by Schoenfeld and colleagues found that training muscles at least twice per week produced superior hypertrophy compared to once-weekly training. PPL naturally delivers this by running each workout twice.
Second, volume distribution. Rather than cramming all your weekly sets into one brutal session, PPL splits them across two days. Research shows a graded dose-response relationship between weekly volume and muscle growth. But more volume per session doesn't always mean more growth. Spreading sets across the week lets you train each set with higher quality.
Third, intelligent overlap management. Push movements naturally pre-fatigue triceps before isolation work. Pull movements warm up biceps before curls. Leg days don't interfere with upper body recovery. The grouping just makes biomechanical sense.
Why does this matter?
Because the difference between a mediocre program and a great one usually isn't exercise selection.
It's how you organize stress across the week.
| Split Type | Frequency Per Muscle | Weekly Sessions | Best For |
|---|---|---|---|
| Bro Split | 1x per week | 5-6 days | Beginners who need simplicity |
| Upper/Lower | 2x per week | 4 days | Intermediates with limited time |
| Push Pull Legs | 2x per week | 6 days | Intermediates and advanced lifters |
| Full Body | 3x per week | 3-4 days | Beginners or time-limited lifters |
PPL gives you the training frequency research supports, the volume distribution your muscles need, and the session structure that lets you actually push hard on every set.
How to Schedule Your PPL Training Week
The classic 6-day PPL rotation looks like this:
| Day | Workout | Focus |
|---|---|---|
| Monday | Legs 1 | Quad emphasis |
| Tuesday | Push 1 | Chest emphasis |
| Wednesday | Pull 1 | Lat emphasis |
| Thursday | Legs 2 | Posterior chain emphasis |
| Friday | Push 2 | Shoulder emphasis |
| Saturday | Pull 2 | Mid-back emphasis |
| Sunday | Rest | Full recovery |
Notice each paired workout has a slightly different emphasis.
Leg Day 1 prioritizes quads. Leg Day 2 shifts toward glutes and hamstrings.
Push Day 1 leads with bench press. Push Day 2 leads with overhead press.
Pull Day 1 focuses on lats. Pull Day 2 hammers the mid-back.
This prevents redundancy and ensures balanced development.
You're not just running the same workout twice. You're attacking each muscle group from different angles with different rep ranges and intensity levels.
Can you run PPL on 3 days instead of 6? Absolutely. You'll hit each muscle once per week instead of twice, which is fine for beginners. But for maximizing muscle growth, the 6-day version is where the real magic happens.
Each paired workout shifts emphasis, so you're not repeating the same session. You're strategically varying angles, rep ranges, and intensity across the week.
Day 1: Quad-Focused Leg Day
This session prioritizes the quads while still covering hamstrings, calves, and core.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Barbell Back Squat | 3 x 4 | 5-8 (building) | 80% 1RM, pyramid warm-up first |
| Romanian Deadlift | 3 x 10 | 6-7 | Light week 1, progressive overload |
| Unilateral Leg Press | 3 x 15/leg | 8-9 | Push hard here |
| Eccentric Leg Extension | 3 x 10-12 | 8-9 | 3-4 second lowering phase |
| Seated Hamstring Curl | 3 x 10-12 | 8-10 | Drop set on final set |
| Standing Calf Raise | 3 x 10-12 | 8-9 | Extra reps for weaker side |
| Ab Superset | 2-3 rounds | - | Decline crunches + pelvic tilt planks |
Squat Technique: Driving Your Knees Out
A quick note on the squat. Driving your knees outward during the concentric brings your hips closer to the bar.
This reduces the moment arm between the load and your hip joint, making it easier to power through sticking points.
It's perfectly safe as long as your knees track in the same direction as your toes. Don't force them wider than that.
Why Seated Over Lying Leg Curls?
Research from Maeo and colleagues found that seated leg curls produced significantly more hamstring hypertrophy than lying leg curls. The seated position places the hamstrings under a greater stretch, and training at longer muscle lengths appears to be a potent signal for growth.
The lying curl still works. But when given the choice, the seated variation has the edge.
The drop set on the final set adds extra metabolic stress. Hit 10 reps to failure, cut the weight in half, then go to failure again.
Start the squats conservatively at RPE 5-6 and let fatigue naturally push effort up to RPE 7-8 by the final set. Save the real intensity for the leg press and isolation work.
Day 2: Chest-Focused Push Day
Bench press leads the session, followed by machine and bodyweight work to fill in the gaps.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Barbell Bench Press | 3 x 8 | 6-8 | ~72.5% 1RM, brief pause on chest |
| Machine Shoulder Press | 3 x 12 | 7-8 | Less joint stress than free weights |
| Dip | 3 x 12-15 | 8-9 | Deep stretch on pecs at bottom |
| Eccentric Skull Crusher | 3 x 8-10 | 8-9 | 3-second controlled lowering |
| Egyptian Cable Lateral Raise | 3 x 12 | 8-10 | Myo-rep set on last set |
| Cable Tricep Kickback | 2 x 20-30 | 7-8 | 1 second up, 1 second down |
Why Include Machine Work?
When your program already includes heavy barbell squats, deadlifts, bench press, and overhead press, the accumulated stress on joints and stabilizer muscles adds up fast.
Machines let you push sets closer to failure without the same systemic fatigue.
The standing dumbbell Arnold press works as a substitute if you don't have machine access.
The Myo-Rep Method for Side Delts
Side delts can easily get neglected in a push-heavy program.
The myo-rep technique fixes this. On your last set of lateral raises, hit 12 reps to near failure. Rest for a few breaths. Crank out 4 more. Rest again. Another 4. Keep going until you can't hit 4 clean reps.
This accumulates massive effective volume in minimal time.
Dips compensate for the limited range of motion in powerlifting-style bench press by stretching the pecs hard at the bottom, which research increasingly supports as an important growth stimulus.
Day 3: Lat-Focused Pull Day
Vertical pulling leads the session, with targeted lat isolation and bicep work to finish.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Weighted Pull-Up | 3 x 6 | 7-8 | Upright posture, full ROM |
| Seated Cable Row | 3 x 10-12 | 7-8 | Elbows tucked, drive down |
| Kneeling Cable Pullover | 3 x tempo reps | 8-9 | 1s up, 1s down, stop when tempo fades |
| Hammer Cheat Curl | 3 x 8-10 | 7-8 | Controlled swing allowed |
| Incline Dumbbell Curl | 3 x 10-12 | 8-9 | Strict form, supinate through pinkies |
Lat-Focused Pull-Up Cues
Keep your body upright with legs pointing straight down.
Tuck your shoulder blades down by pointing your chest up toward the bar.
This shifts the movement toward near-pure shoulder adduction, which lights up the lats and teres major.
If you can't do 6 reps with bodyweight, use assistance. No shame in that.
The Cheat-to-Strict Curl Pairing
Here's a clever sequencing trick.
Hammer cheat curls first. Move some weight, activate the forearm flexors and brachioradialis, and don't overthink it.
Then strict incline curls. With the forearms already fatigued, your biceps have to take over. This one-two punch targets the full elbow flexor chain more completely than either exercise alone.
For the kneeling pullover, don't aim for a specific rep count. Maintain a strict 1-second-up, 1-second-down tempo and terminate the set the moment that cadence breaks down.
Day 4: Posterior Chain Leg Day
This session shifts emphasis toward glutes and hamstrings while still including quad work.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Conventional Deadlift | 3 x 3 | 6-8 | 80-85% 1RM, submaximal |
| Machine Hack Squat | 3 x 10-12 | 7-9 | Let knees travel over toes |
| Unilateral Hip Thrust | 3 x 10-12/leg | 8-9 | Posterior pelvic tilt at top |
| Nordic Curl + Back Extension | 3 x 8-10 (superset) | 8-9 | Use assistance for Nordics |
| Unilateral Calf Raise | 3 x 8-10/leg | 8-9 | Start with weaker leg |
| Weighted L-Sit Hold | 3 x 10-30s | Max effort | Progress hold time over weeks |
Deadlift Bar Path
The bar should move straight up and straight down, centered over the middle of your foot.
If it drifts forward, the moment arm at your hips increases and the lift gets dramatically harder.
Pack your lats tight before pulling and scrape the bar up your shins.
Hack Squats for Quad Work Capacity
Higher-rep hack squats build enormous quad work capacity.
Let your knees travel forward past your toes. This is safe for healthy knees and shifts more of the load onto the quads.
Match your stance width and foot flare to your barbell squat for better carryover.
No hack squat machine? Goblet squats with exaggerated forward knee travel work well as a substitute.
Keep the deadlifts submaximal. These aren't max-effort pulls. Three sets of three at 80-85% is about building skill and maintaining strength, not grinding out RPE 10 sets.
Day 5: Shoulder-Focused Push Day
Overhead pressing takes the lead here, with chest work playing a supporting role.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Standing Overhead Press | 4 x 4 | 6-8 | 80% 1RM, arch upper back, tuck glutes |
| Close Grip Bench Press | 3 x 10 | 7-8 | One hand-width narrower per side |
| Low-to-High Cable Crossover | 3 x 10-12 | 8-9 | Drop set on final set |
| Overhead Cable Tricep Extension | 3 x 10-12 | 8-9 | Full ROM, big stretch at bottom |
| Lateral Raise 21s | 3 x 21 | 9-10 | 7 full + 7 top half + 7 bottom half |
Close Grip Bench: Not That Close
Every time someone posts a close grip bench, people point out it looks like a regular grip.
That's kind of the point.
For maximum strength transfer, just bring your grip in about one hand's width on each side. For most people, this means going from ring finger on the knurling to about a hand-width inside that.
Tuck the elbows slightly more than your competition grip and maintain a steady cadence.
Lateral Raise 21s: A Mechanical Drop Set
This is a nasty finishing technique.
Seven reps through the full range of motion. Then seven reps in just the top half to three quarters. Then seven reps in just the bottom half.
As the middle delt fibers fatigue, you progressively reduce the range of motion. The bottom portion is easier due to the dumbbell's tension curve, so you can keep accumulating stimulus even when full contractions are impossible.
Arch your upper back and tuck your glutes on overhead press to eliminate energy leaks and transmit every ounce of pressing power into the bar.
Day 6: Mid-Back Focused Pull Day
The final session of the week emphasizes the mid-back, rear delts, and traps.
| Exercise | Sets x Reps | RPE | Notes |
|---|---|---|---|
| Omni-Grip Lat Pulldown | 3 x 10-12 | 7-9 | Wide → moderate → reverse close grip |
| Chest-Supported Machine Row | 3 x 10-12 | 8-9 | Full scapular protraction at bottom |
| Rope Face Pull | 3 x 15-20 | 7-8 | Pull up and rotate out |
| Incline Dumbbell Shrug | 3 x 10-12 | 7-8 | Optional, use straps |
| Rear Delt Fly (extended set) | 2 x 15+10-15 | 9-10 | Protracted first, then retracted |
| EZ Bar Curl Superset | 3 x 8-10 | 8-9 | Pronated first, then supinated |
The Omni-Grip Pulldown Trick
Set one: wide overhand grip. Your lats are fresh, so you use the hardest variation.
Set two: moderate grip, just outside shoulder width. Slightly easier as fatigue builds.
Set three: reverse close grip. The biceps assist more, compensating for accumulated lat fatigue.
Same weight, same reps, three sets. The narrowing grip offsets the fatigue so you maintain consistent stimulus throughout.
Chest-Supported Row Technique
Exaggerate the scapular protraction at the bottom. Let your shoulder blades completely spread apart.
At the top, squeeze your upper back as hard as possible. You can even let your chest come off the pad slightly.
This extended range of motion through the scapular retractors maximizes mid-back activation.
The Pronated-to-Supinated Curl Superset
Start with EZ bar curls using an overhand (pronated) grip. This fatigues the forearm flexors while largely removing the biceps from the equation.
Then flip to an underhand (supinated) grip. With the forearms now exhausted, the biceps are forced to do the heavy lifting.
It's a sneaky way to isolate stubborn biceps that tend to let the forearms dominate.
The rear delt extended set technique lets you push well past the normal termination point. Protracted scapulae isolate the rear delts, then retracted scapulae recruit the mid-traps to extend the set further.
Intensity Techniques That Elevate Your PPL Results
This program uses several intensity techniques strategically. Here's when and why each one appears.
| Technique | Where It's Used | Why |
|---|---|---|
| Drop sets | Seated ham curl (Day 1), Cable crossover (Day 5) | Extra metabolic stress on isolation moves |
| Myo-rep sets | Egyptian lateral raise (Day 2) | Accumulates effective volume fast for side delts |
| Eccentric accentuated | Leg extension (Day 1), Skull crusher (Day 2) | Emphasizes the lengthening phase for more mechanical tension |
| 21s (mechanical drop) | Lateral raise (Day 5) | Extends the set by reducing ROM as fatigue builds |
| Extended sets | Rear delt fly (Day 6) | Changes cueing to recruit fresh motor units |
| Superset pairings | Nordic + back extension (Day 4), Pronated + supinated curls (Day 6) | Time efficiency and pre-fatigue sequencing |
These techniques appear exclusively on isolation and machine exercises. Never on heavy compounds.
That's intentional. Compounds like squats, deadlifts, and presses are there for progressive overload. Save the intensity tricks for exercises where form breakdown is less risky.
Use intensity techniques as a scalpel, not a sledgehammer. They belong on isolation work and machine exercises where you can safely push past normal failure.
RPE and Effort Management Across the Week
Not every exercise in this program is meant to be taken to the limit.
The heavy compound lifts (squat, bench, deadlift, overhead press) stay in the RPE 5-8 range. These are submaximal strength work, not hypertrophy grinders.
The accessory and isolation exercises push to RPE 8-10. That's where the real growth stimulus happens.
This two-tier effort system is critical.
- Tier 1 (Compounds, RPE 5-8): Build and maintain strength. Accumulate volume without excessive fatigue. Focus on technique and bar speed
- Tier 2 (Accessories, RPE 8-10): Push close to failure. Use intensity techniques. Chase the pump. This is where hypertrophy lives
An important note on rep tempo: research shows that as long as you're controlling the weight, tempo doesn't matter much for hypertrophy. Anywhere from 1 to 8 seconds per rep produces similar growth.
But on high-rep work (20+ reps), monitoring your tempo prevents form from deteriorating. A steady 1-second-up, 1-second-down cadence keeps tension where it belongs.
Compounds build the foundation. Isolation work builds the physique. Structure your effort accordingly, and you'll get stronger AND bigger.
Exercise Substitutions for Limited Equipment
Not everyone has access to every piece of equipment. Here are the best swaps.
| Programmed Exercise | Substitute | Notes |
|---|---|---|
| Machine Shoulder Press | Standing DB Arnold Press | Lighter weight, still hits delts hard |
| Dip | Deficit Push-Ups | Hands on blocks for extra pec stretch |
| Machine Hack Squat | Goblet Squat | Exaggerate forward knee travel |
| Chest-Supported Machine Row | Seal Row or DB Row | Chest support eliminates momentum |
| Omni-Grip Pulldown | Banded Pull-Up Variations | Vary grip width each set |
| Eight-Way Neck Machine | Manual Resistance Neck Work | Hands or band resistance |
The substitution principle is simple: match the movement pattern and muscle emphasis, not the exact equipment.
A goblet squat with knees pushed forward hits quads similarly to a hack squat. Deficit push-ups stretch the pecs at the bottom just like dips.
Don't let equipment limitations become an excuse. There's always a way to get the stimulus you need.
Match the movement pattern and muscle emphasis when substituting exercises. The specific machine or implement matters far less than hitting the right muscles through the right range of motion.
How to Progress Your PPL Program Over Time
Progression on this program happens on two tracks.
Track 1: Compound lifts. Add weight progressively using a structured plan. A simple approach: increase load by 2.5-5 lbs each week on upper body compounds and 5-10 lbs on lower body compounds. When you can no longer hit the prescribed reps at a given RPE, it's time for a deload.
Track 2: Isolation and accessory work. Use double progression. Hit the top of the rep range for all prescribed sets, then bump the weight up and start at the bottom of the range again.
For example, if the program calls for 3x10-12 on leg extensions:
- Week 1: 100 lbs for 10, 10, 10
- Week 2: 100 lbs for 11, 11, 10
- Week 3: 100 lbs for 12, 12, 11
- Week 4: 100 lbs for 12, 12, 12 → increase to 105 lbs
- Week 5: 105 lbs for 10, 10, 10
This progressive overload approach ensures you're constantly pushing the envelope without needing a spreadsheet with percentages for every exercise.
Plan to run the program for 4-8 weeks before taking a deload week. Monitor your recovery and adjust volume across mesocycles as needed.
Two progression tracks: structured percentage increases for compounds, double progression for everything else. Simple, effective, and sustainable.
The Complete PPL Sample Program at a Glance
Here's the full weekly training split in one place.
Day 1: Legs (Quad Focus)
- Barbell Back Squat: 3x4 @ 80% 1RM
- Romanian Deadlift: 3x10
- Unilateral Leg Press: 3x15/leg
- Eccentric Leg Extension: 3x10-12 (3-4s eccentric)
- Seated Hamstring Curl: 3x10-12 (drop set on last set)
- Standing Calf Raise: 3x10-12
- Ab Superset: 2-3 rounds
Day 2: Push (Chest Focus)
- Barbell Bench Press: 3x8 @ ~72.5% 1RM
- Machine Shoulder Press: 3x12
- Dip: 3x12-15
- Eccentric Skull Crusher: 3x8-10 (3s eccentric)
- Egyptian Cable Lateral Raise: 3x12 (myo-reps on last set)
- Cable Tricep Kickback: 2x20-30
Day 3: Pull (Lat Focus)
- Weighted Pull-Up: 3x6
- Seated Cable Row: 3x10-12
- Kneeling Cable Pullover: 3x tempo reps
- Hammer Cheat Curl: 3x8-10
- Incline Dumbbell Curl: 3x10-12
Day 4: Legs (Posterior Chain Focus)
- Conventional Deadlift: 3x3 @ 80-85% 1RM
- Machine Hack Squat: 3x10-12
- Unilateral Hip Thrust: 3x10-12/leg
- Nordic Curl + Prisoner Back Extension: 3x8-10 (superset)
- Unilateral Calf Raise (Leg Press): 3x8-10/leg
- Weighted L-Sit Hold: 3x10-30s
Day 5: Push (Shoulder Focus)
- Standing Overhead Press: 4x4 @ 80% 1RM
- Close Grip Bench Press: 3x10
- Low-to-High Cable Crossover: 3x10-12 (drop set on last set)
- Overhead Cable Tricep Extension: 3x10-12
- Lateral Raise 21s: 3 sets (7 full + 7 top + 7 bottom)
Day 6: Pull (Mid-Back Focus)
- Omni-Grip Lat Pulldown: 3x10-12 (grip narrows each set)
- Chest-Supported Machine Row: 3x10-12
- Rope Face Pull: 3x15-20
- Incline Dumbbell Shrug: 3x10-12 (optional)
- Rear Delt Fly Extended Set: 2x15+10-15
- EZ Bar Curl Superset: 3x8-10 (pronated then supinated)
Day 7: Rest
Total weekly sets per muscle group land roughly in the recommended ranges for intermediate to advanced lifters. Use the Mesostrength training volume calculator to fine-tune based on your individual recovery capacity.
You can also use Mesostrength to automatically track and adjust your training volume across mesocycles.
This program delivers roughly 10-20 direct sets per muscle group per week, depending on how you count compound overlap. That's well within the evidence-based range for maximizing hypertrophy.
TLDR
- Push Pull Legs splits training into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves)
- Run it 6 days per week for twice-weekly muscle frequency, which research supports for maximizing growth
- Each paired workout has a different emphasis (e.g., quad-focused vs. posterior chain legs, chest-focused vs. shoulder-focused push)
- Heavy compounds stay at RPE 5-8 for strength. Isolation work pushes to RPE 8-10 for hypertrophy
- Intensity techniques (drop sets, myo-reps, eccentrics, 21s) are reserved for isolation exercises only
- Progress compounds with structured loading. Progress accessories with double progression
- Choose seated over lying leg curls when possible for superior hamstring growth at longer muscle lengths
- Run the program for 4-8 weeks before deloading, and adjust volume across mesocycles based on recovery