If you’re looking for an effective training program to build muscle and increase strength, the PPL (Push, Pull, Legs) routine is an excellent choice. This program divides workouts into three main days: push exercises (chest, shoulders, and triceps), pull exercises (back and biceps), and leg exercises. The cycle is repeated twice a week, with one rest day.
What is the PPL Routine?
The PPL routine is one of the most popular and efficient workout programs for muscle growth. It ensures each muscle group is trained twice a week, promoting faster muscle development and increased strength.
Weekly PPL Workout Plan
| Day 1 | Exercise | Sets × Reps |
| Push | Bench Press | 3 × 8-10 |
| Push | Dumbbell Shoulder Press | 3 × 10-12 |
| Push | Triceps Pushdown | 3 × 12-15 |
| Push | Push-Ups | 3 × 12-15 |
| Day 2 | Exercise | Sets × Reps |
| Pull | Deadlift | 3 × 6-8 |
| Pull | Lat Pulldown | 3 × 10-12 |
| Pull | Barbell Curl | 3 × 10-12 |
| Pull | Face Pulls | 3 × 12-15 |
| Day 3 | Exercise | Sets × Reps |
| Legs | Squat | 3 × 8-10 |
| Legs | Dumbbell Lunges | 3 × 10-12 |
| Legs | Calf Raises | 3 × 15-20 |
| Legs | Leg Press | 3 × 10-12 |
| Day 4 | Exercise | Sets × Reps |
| Push | Incline Bench Press | 3 × 8-10 |
| Push | Overhead Press | 3 × 10-12 |
| Push | Dumbbell Triceps Extension | 3 × 12-15 |
| Push | Push-Ups | 3 × 12-15 |
| Day 5 | Exercise | Sets × Reps |
| Pull | Barbell Row | 3 × 8-10 |
| Pull | Pull-Ups | 3 × 8-10 |
| Pull | Dumbbell Curl | 3 × 10-12 |
| Pull | Face Pulls | 3 × 12-15 |
| Day 6 | Exercise | Sets × Reps |
| Legs | Squat | 3 × 8-10 |
| Legs | Romanian Deadlift | 3 × 8-10 |
| Legs | Calf Raises | 3 × 15-20 |
| Legs | Leg Press | 3 × 10-12 |
| Day 7 Rest | Light Exercise or Full Rest | Recovery |
TOOL YOU NEED
- Workout & Rest Timer
- Food Calorie Calculator
- Bench Press Calculator
- Body Fat % Calculator
- BMR Calculator
Benefits of the PPL Workout
✅ Muscle Growth: Training each muscle group twice per week leads to faster muscle hypertrophy.
✅ Strength Development: Focus on compound lifts like the bench press, squat, and deadlift improves overall strength.
✅ Balanced Recovery: The split allows optimal recovery while maintaining workout intensity.
✅ Flexible Schedule: Easily adaptable to different fitness levels and preferences.
Tips for Best Results
✔ Warm up before training: Spend 5-10 minutes warming up to prevent injuries.
✔ Progressive overload: Gradually increase weights over time for continuous muscle growth.
✔ Rest between sets: 60-90 seconds for moderate exercises, 2-3 minutes for heavy lifts.
✔ Proper nutrition: Focus on high-protein and healthy carbohydrate intake to support muscle recovery.
Is the PPL Routine Right for You?
The PPL split is great for beginners and intermediate lifters, as well as advanced trainees with slight modifications such as adding more volume or reducing rest time.
Start this workout plan today and see improvements in strength and muscle definition within weeks! 💪🔥
