Training

Push Pull Legs (PPL)

A training split that organizes workouts by movement pattern: pushing, pulling, and leg exercises.

Push Pull Legs is a popular training split where you train pushing muscles (chest, shoulders, triceps) one day, pulling muscles (back, biceps, rear delts) another day, and legs on a third day. This split can be run 3-6 times per week and allows for good recovery while hitting each muscle group multiple times weekly.

Examples

Push day: bench press, overhead press, tricep pushdowns
Pull day: rows, pull-ups, bicep curls
Leg day: squats, deadlifts, leg curls

Related Terms

Training Frequency

How often you train a muscle group or perform a workout within a given period.

Upper Lower Split

A training split alternating between upper body and lower body workouts.

Compound exercises

Put this into practice with exercises from the library.

Inchworm

Stretching · Bodyweight

Incline Cable Chest Press

Strength · Cable

Incline Dumbbell Bench With Palms Facing In

Strength · Dumbbell

Incline Dumbbell Flyes

Strength · Dumbbell

Incline Dumbbell Flyes - With A Twist

Strength · Dumbbell

Incline Dumbbell Press

Strength · Dumbbell

Incline Push-Up

Strength · Bodyweight

Incline Push-Up Close-Grip

Strength · Bodyweight

Form (Exercise Form)

Upper Lower Split

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