Push Pull Legs:Workout Split

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What’s the Best Workout Split for Muscle Building? Let’s Talk About Push Pull Legs!


There’s always a lot of debate about which workout split works best for building muscle. One of the most popular and effective routines is the Push Pull Legs (PPL) split — and for good reason!

With PPL, you train:

  • Push muscles (chest, shoulders, triceps)
  • Pull muscles (back, biceps, rear delts)
  • Legs/lower body

It’s a 3-day split you can easily repeat, giving you six training days and one rest day per week. Since muscle recovery takes ~48 hours, by the time you cycle back, you’re fresh and ready to train again.


Push Workout

Focus: Chest, Shoulders, Triceps.

3 chest, 2 shoulder, 2 triceps exercises, 3 sets each, till failure

Chest:

Upper: Incline dumbbell or incline bench/smith machine

Middle: Flat bench, flat dumbbell press, pec fly

Lower: Decline cable fly, dips

Shoulders:

Front delts: Dumbbell/barbell overhead press

Side delts: Dumbbell/cable lateral raises

Triceps:

Pushdowns: Rope pushdowns, straight bar pushdowns, single-arm pushdowns

Overhead: Skull crushers, rope overhead extensions


Pull Workout

Focus: Back, Biceps, Rear Delts

Back:

Lats: Pull-ups, lat pulldowns

Upper back: Barbell rows, dumbbell rows

Horizontal rows: V-bar rows, straight bar rows, single-arm rows

Biceps:

Long & short heads: Bayesian curls, barbell curls, dumbbell curls

Brachialis: Cross-body hammer curls

Rear delts: 

Reverse fly, dumbbell right-angle rows


Leg Workout (+ Abs)

Focus: Lower Body, Core

Compound: Free squats, smith machine squats

Quads: Leg extension, Bulgarian split squats

Hamstrings: Leg curls, RDLs

Abs: Leg raises, weighted crunches


Tips for Success

  • Do 3 sets of 7–8 reps to failure for each exercise.
  • As your reps to failure increase, gradually increase weight.
  • Mix in your own favorite variations for variety.
  • Stay consistent — that’s key for growth!

Why Push Pull Legs Works So Well

  • Trains each muscle twice per week
  • Maximizes recovery time
  • Balanced development
  • Fits beginners and advanced lifters

Common Mistakes to Avoid

  • Skipping rest days → leads to burnout
  • Not training to failure → limits progress
  • Poor form → increases injury risk

Recommended Creatine & Supplement Links

Creatine:

Wellcore creatine

MuscleBlaze Micronised Creatine

Whey Protein:

MuscleBlaze Biozyme Performance Whey Protein

FUELONE Whey Max

Nakpro impact whey


Check out other posts

Want to loose weight?

Should you take creatine?



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