The short version
- Push = chest, shoulders, triceps. Pull = back, biceps. Legs = quads, hamstrings, glutes, calves.
- Run it 3 days a week to start; move to 6 days once recovery is good.
- Six days trains each muscle twice a week.
Push
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press | 3 × 6–10 | 2 min |
| Overhead press | 3 × 6–10 | 2 min |
| Incline dumbbell press | 2 × 8–12 | 90 s |
| Lateral raise | 3 × 12–15 | 60 s |
| Triceps pushdown or dips | 2 × 10–15 | 60 s |
Pull
| Exercise | Sets × reps | Rest |
|---|---|---|
| Lat pulldown or pull-up | 3 × 6–10 | 2 min |
| Inverted row or cable row | 3 × 8–12 | 90 s |
| Face pull or band pull-apart | 3 × 12–15 | 60 s |
| Dumbbell curl | 2 × 10–15 | 60 s |
Legs
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet or back squat | 3 × 6–10 | 2 min |
| Romanian deadlift | 3 × 8–10 | 2 min |
| Split squat | 2 × 8–10 each | 90 s |
| Hip thrust | 2 × 10–15 | 90 s |
| Calf raise | 3 × 10–15 | 60 s |
Weekly layouts
- 3 days: Mon Push · Wed Pull · Fri Legs
- 6 days: Push · Pull · Legs · Push · Pull · Legs · Rest
New to exercise or have a health condition? Check with your clinician before starting.
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Questions people ask
Is PPL good for beginners?
Yes. On 3 days, each muscle is trained once a week, so full body may grow faster; PPL on 6 days fixes that.
Where does cardio go?
Walk daily, or add 20–30 minutes after Pull or on rest days.
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
- Schoenfeld BJ et al. Weekly training volume and muscle mass. J Sports Sci, 2017. Checked October 23, 2026.
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.