PPL program
Push Pull Legs works when the progression is written down.
Push Pull Legs is simple: push muscles together, pull muscles together, legs on their own day. The split gets messy only when people turn it into six random workouts with no progression rule.
This RepStack version starts as a 3-day PPL and scales to 6 days when recovery can handle it. Each lift has a target range, rest time, and double-progression path so the next session is not a guess.
Best fit
Lifters who want a repeatable hypertrophy split with simple progression.
Complete beginners who still need to learn the main barbell patterns.
Run the 3-day version first if you are not already training 5-6 days per week.
Use 6-12 reps for the main compounds and 10-15 reps for most accessories.
Add reps before adding weight, then reset to the middle of the range.
Duplicate the week for 6 days only when performance is still moving up.
Weekly schedule
Put the hard sessions where recovery can support them.
- Monday: Push
- Wednesday: Pull
- Friday: Legs
- Optional 6-day repeat: Push, Pull, Legs, rest
Program table
Exact sets, reps, rest, and intent.
Every exercise links to its RepStack form guide. Keep the movement names consistent in your log so your history, PRs, and next-session targets stay usable.
Push
Chest, shoulders, triceps
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6-10 | 2-3 min | Main press. Add reps until every set reaches 10. |
| Incline Dumbbell Press | 3 | 8-12 | 90 sec | Upper chest volume without another heavy barbell slot. |
| Standing Military Press | 3 | 6-10 | 2 min | Keep 1-2 reps in reserve; shoulders recover slower than pride. |
| Dumbbell Lateral Raise | 3 | 12-15 | 60 sec | Small jumps only. A 2.5kg jump is huge here. |
| Triceps Pushdown | 3 | 10-15 | 60 sec | Finish with clean elbow extension, not body English. |
Pull
Back, rear delts, biceps
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Bent Over Barbell Row | 4 | 6-10 | 2-3 min | Treat this like a main lift, not a warm-up for curls. |
| Wide-Grip Lat Pulldown | 3 | 8-12 | 90 sec | Use the same grip every week so progress means something. |
| Seated Cable Row | 3 | 8-12 | 90 sec | Pause at the torso before letting the stack pull you forward. |
| Cable Rear Delt Fly | 3 | 12-20 | 60 sec | Rear delts usually need volume, not heroic load. |
| Barbell Curl | 3 | 8-12 | 60 sec | Stop adding weight when your hips start doing the rep. |
Legs
Quads, hamstrings, glutes, calves
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Full Squat | 4 | 5-8 | 3 min | The heaviest slot of the week. Keep the range narrower. |
| Romanian Deadlift | 3 | 6-10 | 2-3 min | Load the hinge, not your lower back. |
| Leg Press | 3 | 10-15 | 90 sec | Use this for quad volume after squats, not ego depth. |
| Lying Leg Curl | 3 | 10-15 | 60 sec | Hamstrings need knee flexion too; RDLs are not enough. |
| Standing Calf Raise | 4 | 8-15 | 60 sec | Pause deep and at the top. Bouncing is not a calf program. |
Progression
The plan is only useful if next week is measurable.
How to progress the PPL split
The rule is boring because boring survives: add reps inside the range, then add load only after every working set reaches the top. A 100kg bench for 10, 10, 8 stays at 100kg next week.
When all sets hit the ceiling, increase the load and aim for the middle of the range. RepStack handles that rule automatically after each logged workout.
When to move from 3 days to 6 days
Do not double the split because the calendar looks empty. Move to 6 days when recovery markers are boring: sleep is stable, joints feel normal, and the first three days are still progressing.
A 6-day PPL gives each muscle two exposures per week. That is useful only if the second exposure is productive, not just more tired work.
- Stay at 3 days if lifts are climbing and soreness is high.
- Move to 6 days if sessions feel short and recovery is predictable.
- Drop back to 3-4 days during cuts, travel, or poor sleep blocks.
The non-obvious mistake
Most bad PPL programs do too much pressing and not enough rowing. If your elbows hurt and your shoulders roll forward, the split is not balanced just because it has a pull day.
Keep horizontal rows, pulldowns, rear delts, and hamstrings honest. Your pressing numbers will usually move better when the pulling work is not treated as accessory filler.
Read next
Keep the program connected.
Sources
The evidence layer.
FAQ
Fast answers
Is Push Pull Legs good for beginners?
It can work, but most beginners do better with full body training first. PPL shines once you can recover from more weekly exercise slots.
Should I run PPL 3 days or 6 days?
Run 3 days if you are building the habit or still getting sore. Run 6 days only when recovery is stable and the second weekly exposure improves performance.
How long should I run this PPL program?
Run it for 8 weeks, then review e1RM, reps, joint stress, and missed sessions. Keep it if the numbers are still moving.
RepStack for iPhone
Run this program inside RepStack
Import the split, log your sets, and let RepStack turn the history into next-session targets.