A push-pull-legs (PPL) workout is one of the best ways to structure your fitness routine, especially if you’re new to exercising. It helps you train all the major muscle groups in a balanced way and allows for enough rest between muscle groups. This routine is perfect for beginners and can be done 3–6 times per week depending on your schedule and recovery.
What is the Push Pull Legs Routine?
- Push exercises work the muscles involved in pushing movements: chest, shoulders, and triceps.
- Pull exercises target the muscles used for pulling: back and biceps.
- Legs exercises focus on the lower body: quadriceps, hamstrings, calves, and glutes.
How Often Should You Do It?
- 3 Days a Week: For beginners, doing one PPL session per week is a great start.
- 6 Days a Week: If you’re more advanced or have the time, you can do a PPL split with two cycles per week, alternating push, pull, and legs.
Push Day Routine: Chest, Shoulders, Triceps
- Push-Ups (3 sets of 10-15 reps)
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the ground, then push back up.
- Dumbbell Chest Press (3 sets of 10-12 reps)
- Lie on a bench and hold a dumbbell in each hand at chest level.
- Press the weights upward until your arms are extended, then lower them slowly.
- Overhead Dumbbell Press (3 sets of 10-12 reps)
- Sit or stand with a dumbbell in each hand at shoulder height.
- Press both dumbbells overhead until your arms are fully extended, then lower them back down.
- Lateral Raises (3 sets of 12-15 reps)
- Hold a dumbbell in each hand by your sides.
- Raise both arms out to the sides until they reach shoulder height, then slowly lower.
- Triceps Dips (3 sets of 10-12 reps)
- Use a bench or sturdy chair, place your hands on it, and extend your legs out in front.
- Lower your body by bending your elbows, then push back up to the starting position.
Pull Day Routine: Back, Biceps
- Bent-Over Dumbbell Rows (3 sets of 10-12 reps)
- Hold a dumbbell in each hand and bend at the hips to a 45-degree angle.
- Pull the weights up toward your hips, squeezing your shoulder blades together.
- Lat Pulldowns (3 sets of 10-12 reps)
- Sit at a lat pulldown machine and grab the bar with a wide grip.
- Pull the bar down to your chest, then slowly release it.
- Seated Rows (3 sets of 10-12 reps)
- Sit at a rowing machine with your feet placed firmly.
- Grab the handles, pull them toward you, and squeeze your back muscles at the peak.
- Dumbbell Bicep Curls (3 sets of 12-15 reps)
- Hold a dumbbell in each hand with your arms fully extended.
- Curl the weights toward your shoulders, keeping your elbows close to your body.
- Hammer Curls (3 sets of 12-15 reps)
- Hold a dumbbell in each hand with your palms facing in.
- Curl the dumbbells up while keeping your palms facing each other.
Leg Day Routine: Quads, Hamstrings, Glutes, Calves
- Bodyweight Squats (3 sets of 15-20 reps)
- Stand with your feet shoulder-width apart, squat down, and then rise back up.
- Focus on keeping your chest lifted and knees behind your toes.
- Dumbbell Lunges (3 sets of 10-12 reps per leg)
- Hold a dumbbell in each hand and step forward with one leg.
- Lower your body until both knees form 90-degree angles, then push back up.
- Leg Press Machine (3 sets of 10-12 reps)
- Sit on the leg press machine, place your feet shoulder-width apart on the platform.
- Push the platform away by extending your legs, then slowly return to the starting position.
- Glute Bridges (3 sets of 12-15 reps)
- Lie on your back with your feet flat on the floor and knees bent.
- Push your hips up toward the ceiling, squeezing your glutes at the top.
- Standing Calf Raises (3 sets of 15-20 reps)
- Stand with your feet shoulder-width apart.
- Raise your heels off the ground as high as possible, then slowly lower them back down.
Rest and Recovery
Rest between 30-60 seconds for each exercise. Make sure to give your muscles time to recover after each workout. A well-rested body will perform better, and recovery helps with muscle growth and strength.