Push Pull Legs

Program Summary

Push Pull Legs (PPL) splits training into three movement categories: pushing, pulling, and lower body. It is commonly used for hypertrophy, but it can be adapted for strength if the main lifts are prioritized and progression is tracked.

Who it is for

• Lifters who like a clear, repeatable split and can train 3 to 6 days per week.
• Intermediate lifters who want more volume than full-body training.
• People who want flexibility to scale volume up or down.

Who it is NOT for

• True beginners who need fast strength progression and minimal complexity.
• Lifters who cannot recover from higher weekly volume.
• Anyone who wants the most efficient strength-first plan.

If strength progression is the priority, most novices will progress faster on Starting Strength or GZCLP. PPL can still work, but it requires discipline to keep compounds first.

How it works

PPL organizes sessions by movement type:

• Push: pressing movements (bench, overhead press, dips)
• Pull: rowing and pulling movements (rows, pull-ups, deadlifts)
• Legs: squats, hinges, and lower-body accessories

You can run PPL as a three-day split or a six-day split. A common six-day loop:

• Push / Pull / Legs / Push / Pull / Legs / Rest

Progression is usually double progression: add reps within a range, then add load once you own the range. Keep the main compounds first each session and track them like a strength program.

Practical setup rules:

• Start each session with the main compound lift.
• Use 2 to 4 accessory movements per session, not 8 to 10.
• Keep rest periods long enough to keep bar speed consistent.
• Track the main lifts weekly, not just within a single session.

Strength-first reality check

PPL is often used for hypertrophy and can drift away from strength priorities. The structure makes it easy to add too many accessories and too much fatigue. Beginners usually progress faster with linear progression and fewer moving parts.

If you insist on using PPL for strength:

• Keep squat, bench, deadlift, and press as the first movements.
• Use smaller jumps and track weekly progression on the main lifts.
• Limit isolation work to a few sets so recovery stays intact.
• Keep the leg day volume under control so you recover for the next session.

For a simpler strength path, choose Starting Strength or GZCLP first. If you want longer-term cycles, 5/3/1 is a better fit.

Common mistakes

• Too many accessories. This adds fatigue without improving strength.
• Changing the split weekly. Consistency drives progression.
• No progression plan. Without tracking, weights stall quickly.
• Skipping rest days. Six-day PPL requires strong recovery habits.
• Ignoring technique. High volume with poor technique compounds errors.
• Doing leg day too heavy every time. Alternate heavy and moderate leg days.

For technique and loading guidance, review Technique Priorities: Squat, Bench, Deadlift and How to Add Weight to the Bar Without Getting Hurt.

Pillars Check

PPL can be effective if diet and recovery are aligned with higher volume.

Diet considerations

• Eat enough to sustain frequent sessions.
• Prioritize protein across meals.
• Use carbs to fuel leg days and heavy pulls.
• Adjust intake if body weight trends down and strength stalls.

See the Diet pillar.

Recovery considerations

• Sleep consistency matters; high volume amplifies sleep debt.
• Build at least one full rest day per week.
• Manage life stress so training fatigue does not accumulate.

See the Recovery pillar.

When to move on / what to run instead

If you want a more structured strength plan, move to 5/3/1. If you want faster novice gains, reset with Starting Strength or GZCLP.

If you stay with PPL, keep the main lift selection stable for 8 to 12 weeks so you can measure real progress.

FAQ

Sources / Further Reading (placeholders only)

Evidence note: Add citations for the original program and key claims in this guide.

• PPL split overview (source link to add).
• Strength training progression basics (source link to add).