The Definitive Guide to the Push/Pull/Legs (PPL) Workout Split
Ready to bust through plateaus and build serious muscle mass? If you've been searching for the best workout split for hypertrophy, you've likely come across the Push/Pull/Legs (PPL) routine. It's not just a trend; it's a proven, highly-effective training method used by countless serious gym-goers and bodybuilders to achieve consistent muscle growth and strength.
Unlike a generic full-body routine, the PPL method is a systematic way to structure your workouts to maximize training volume and optimize recovery. It’s simple in its logic, but powerful in its results.
Understanding the PPL Workout Split
The PPL split organizes your training days around three core movement patterns, ensuring every muscle group is trained with purpose and intensity.
Push Day: This day is all about training the muscles you use to "push" weight away from your body. Your primary targets are the chest, shoulders, and triceps. By grouping these together, you can focus on maximizing the load on these synergistic muscles.
Pull Day: On this day, you hit the muscles responsible for "pulling" weight towards your body. This includes your entire back (lats, traps, rhomboids) and your biceps. Pull day is crucial for building a strong, thick back and creating that desirable V-taper.
Legs Day: This day is dedicated to building a powerful foundation. You target all the major muscles of your lower body, including your quads, hamstrings, glutes, and calves. Never skip leg day—it’s vital for overall strength and hormone production.
The most common way to program this split is over a 6-day cycle (Push, Pull, Legs, Rest, Push, Pull, Legs...), allowing you to train each muscle group twice per week—a frequency that scientific research shows is optimal for hypertrophy (muscle growth).
Sample PPL Workout Routine for Maximum Gains
Here is a detailed, sample PPL routine built for muscle gain and progressive overload. Remember to choose a weight that makes the last rep of each set challenging.
Push Day: Chest, Shoulders, Triceps
Compound Lift: Barbell Bench Press - 4 sets of 6-8 reps. This is your primary strength builder.
Secondary Press: Incline Dumbbell Press - 3 sets of 8-10 reps. Focus on the mind-muscle connection with the upper chest.
Shoulder Press: Seated Dumbbell Overhead Press - 3 sets of 8-10 reps.
Accessory (Shoulders): Lateral Raises - 3 sets of 10-12 reps.
Accessory (Triceps): Triceps Rope Pushdowns - 3 sets of 10-12 reps.
Pull Day: Back, Biceps
Vertical Pull: Weighted Pull-ups (or Lat Pulldowns) - 4 sets of 6-8 reps.
Horizontal Pull: Barbell Rows - 3 sets of 8-10 reps.
Back Thickness: T-Bar Rows - 3 sets of 8-10 reps.
Bicep Curls: Dumbbell Bicep Curls - 3 sets of 10-12 reps.
Isolation (Biceps/Rear Delts): Face Pulls - 3 sets of 12-15 reps. A must for shoulder health and posture.
Legs Day: Quads, Hamstrings, Glutes
Compound Lift: Barbell Squats - 4 sets of 6-8 reps. The king of leg exercises.
Glutes/Hamstrings: Romanian Deadlifts (RDLs) - 3 sets of 8-10 reps. Feel the stretch in your hamstrings.
Accessory: Leg Press - 3 sets of 10-12 reps.
Isolation (Quads): Leg Extensions - 3 sets of 10-12 reps.
Isolation (Hamstrings): Seated Leg Curls - 3 sets of 10-12 reps.
Common PPL Split Mistakes to Avoid
To get the most out of your PPL routine, be mindful of these common errors:
Neglecting Progressive Overload: The goal is to get stronger over time. Consistently aim to add a little more weight, reps, or sets to your lifts. Don't lift the same weight for months on end.
Ego Lifting: Sacrificing form for heavier weight is a recipe for injury. Focus on controlled, full-range movements to effectively stimulate muscle fibers.
Skipping Rest Days: Your muscles grow when you're resting, not in the gym. Prioritize at least one full rest day and get adequate sleep.
Ignoring Nutrition: Your body needs fuel to build muscle. Ensure you're eating enough protein and calories to support your training goals.
Get a Personalised Plan That Drives Real Results
Stop leaving your gains to chance. A well-structured workout plan is the key to consistent progress. While the PPL split is a fantastic template, a personalized routine tailored to your body, experience level, and specific goals can unlock your true potential.
Ready to take your physique to the next level? Contact me to get started with this.