If you've spent any time in fitness communities, you've heard of Push/Pull/Legs — or PPL. It's consistently one of the most recommended training splits, and for good reason. It's efficient, flexible, and works for a wide range of goals.
What Is a Push/Pull/Legs Split?
The idea is simple: you group muscles by the movement pattern they're involved in.
- Push days train your chest, shoulders, and triceps — all muscles involved in pushing movements
- Pull days train your back and biceps — muscles used in pulling movements
- Leg days train your quads, hamstrings, glutes, and calves
By grouping muscles this way, each session is focused and you avoid the overlap that comes with poorly structured full-body or bro-split routines.
A Sample PPL Week
A classic 6-day PPL rotation looks like this:
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
Each muscle group gets hit twice per week, which research consistently shows is optimal for hypertrophy.
If 6 days is too much, a 3-day version (push, pull, legs once each) still works well — especially for beginners or people with busier schedules.
Who Is PPL Best For?
PPL suits lifters who have moved past the absolute beginner stage and can handle more training volume. If you've been training consistently for 3–6 months or more and are no longer making rapid progress on a full-body routine, PPL is a natural next step.
It's also great if you enjoy spending focused time on specific muscle groups rather than trying to hit everything in one session.
Common Mistakes to Avoid
Skipping legs. It sounds obvious, but leg days are frequently the first to go when people get busy. Leg training is uncomfortable, but it's essential for overall strength and physique balance.
Doing too much cardio between sessions. PPL is already high volume. Adding lengthy cardio sessions on top can compromise recovery, especially early on.
Not tracking your sessions. On a 6-day split, it's easy to lose track of which workout you did last and what weights you were using. An app like Hercules solves this automatically — your full session history is always a tap away.
Getting Started
The best PPL programme is one you can sustain. Start with the 3-day version if you're new to the split, focus on compound movements (bench, row, squat, deadlift, overhead press), and add isolation work once the basics feel solid.
Add weight or reps each week where possible, and let the data guide your progress.