Push Pull Legs (PPL) Workout Routine

By the FORMA team·Updated June 2026

Push/Pull/Legs (PPL) splits your training by movement pattern — pushing muscles one day, pulling the next, legs the third — so each group gets focused volume and ample recovery. Run over 6 days it trains everything roughly twice a week, which is ideal for hypertrophy. Here's a complete, ready-to-run PPL plan with the exact exercises, sets and reps.

GoalBuild muscle

LevelIntermediate–Advanced

EquipmentFull gym

Days / week6

StyleHypertrophy

Sets × reps4 × 8–12

The weekly schedule

Every exercise below links to a full guide with form cues and a demo. Do 4 sets of 8–12 reps, resting ~90 sec between sets.

Day 1 · Push

Barbell Bench Press — 4 × 8–12
Push-Up — 4 × 8–12
Incline Dumbbell Press — 4 × 8–12
Overhead Press — 4 × 8–12
Lateral Raise — 4 × 8–12
Triceps Dip — 4 × 8–12

Day 2 · Pull

Face Pull — 4 × 8–12
Dumbbell Biceps Curl — 4 × 8–12
Hammer Curl — 4 × 8–12
Chin-Up — 4 × 8–12
Deadlift — 4 × 8–12
Good Morning — 4 × 8–12

Day 3 · Legs

Barbell Back Squat — 4 × 8–12
Leg Press — 4 × 8–12
Walking Lunge — 4 × 8–12
Hip Thrust — 4 × 8–12
Standing Calf Raise — 4 × 8–12
Plank — 4 × 8–12

Day 4 · Push

Barbell Bench Press — 4 × 8–12
Push-Up — 4 × 8–12
Incline Dumbbell Press — 4 × 8–12
Overhead Press — 4 × 8–12
Lateral Raise — 4 × 8–12
Triceps Dip — 4 × 8–12

Day 5 · Pull

Face Pull — 4 × 8–12
Dumbbell Biceps Curl — 4 × 8–12
Hammer Curl — 4 × 8–12
Chin-Up — 4 × 8–12
Deadlift — 4 × 8–12
Good Morning — 4 × 8–12

Day 6 · Legs

Barbell Back Squat — 4 × 8–12
Leg Press — 4 × 8–12
Walking Lunge — 4 × 8–12
Hip Thrust — 4 × 8–12
Standing Calf Raise — 4 × 8–12
Plank — 4 × 8–12

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Frequently asked questions

Is Push Pull Legs good for building muscle?

Yes. Run 6 days a week, PPL trains each muscle group about twice weekly, which research links to strong hypertrophy. It's one of the most popular intermediate-to-advanced muscle-building splits.

Can I do PPL on 3 days instead of 6?

Absolutely — just run Push, Pull, Legs once through (e.g. Mon/Wed/Fri). You'll hit each group once a week, which still works well, especially for busier schedules or early intermediates.

How long should each PPL workout take?

Around 45–75 minutes. Stick to the listed compound and isolation moves, keep rest near 90 seconds, and you'll finish in time.

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