PPL (Push/Pull/Legs)
Hypertrophy split
Prerequisites
- • All core concepts
- • All barbell lifts (Back Squat, Front Squat, Deadlift, Press)
- • 6+ months of training experience
- • Established working weights for main lifts
PPL (Push/Pull/Legs)
PPL is a 6-day split organized around three movement patterns: Push, Pull, and Legs. Each pattern is trained twice per week. It is one of the most popular and effective programs for building muscle mass while maintaining strength.
Overview
The week alternates Push, Pull, Legs, Push, Pull, Legs — then rest. Each session focuses on a primary movement pattern (with 3-4 exercises), allowing high per muscle group while giving each pattern 72 hours to recover.
Who It Is For
PPL is for athletes who have completed a strength foundation program (Starting Strength, StrongLifts, or the General Program), have at least 6 months of training experience, and now want to prioritize muscle growth (hypertrophy) without abandoning strength work.
Prerequisites
- Complete all foundational concepts.
- Master all barbell lifts and bodyweight movements.
- Know your working weights.
- Have 6+ months of consistent training experience.
The Three Sessions
Push Day
- Bench Press 4x6-8 (primary)
- Overhead Press 3x8-10
- Incline Dumbbell Press 3x10-12
- Lateral Raises 3x12-15
- Triceps (dips or extensions) 3x10-15
Pull Day
- Deadlift or Rack Pull 4x5 (primary)
- Barbell Row 3x8-10
- Pull-ups or Lat Pulldowns 3x8-12
- Face Pulls 3x12-15
- Biceps (barbell or dumbbell curls) 3x10-12
Legs Day
- Back Squat 4x6-8 (primary)
- Romanian Deadlift 3x8-10
- Leg Press or Lunges 3x10-12
- Leg Curls 3x12-15
- Calves 3x15-20
Weekly Structure
| Day | Session |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Full Rest |
Alternate variation: 3-day PPL (one rotation per week) if recovery is limited.
Progression Rules
Primary lifts: Add 5 lbs when you hit the top of the rep range on all sets at 8 or below.
lifts: Add reps until top of range, then add weight.
Volume target: 10-20 hard sets per muscle group per week. PPL naturally achieves this by hitting each muscle group twice weekly.
: Every 6-8 weeks, reduce volume by 40% and by 20% for one week.
Autoregulation in Practice
PPL uses RPE 7-9 for most working sets:
- RPE 7 — 3 reps left. Productive warm-up or volume.
- RPE 8 — 2 reps left. Working intensity.
- RPE 9 — 1 rep left. Near failure. Use sparingly.
If readiness is poor, reduce accessory volume first, not primary lifts.
Sample 8-Week Cycle
Week 1-3: Establish baseline, RPE 7-8. Week 4: Push intensity — primary lifts at RPE 8-9. Week 5-6: Continue progression. Week 7: Deload — reduce volume 40%, RPE 5-7. Week 8: Resume at week 6 loads.
When to Switch Programs
Move on when:
- You want to prioritize strength instead of size.
- You want to specialize on one lift.
- You want more variety.
Options: Wendler 5/3/1, Texas Method, Smolov.
Common Pitfalls
- Skipping Legs Day (it’s the most important).
- Too many exercises per session (keep to 5-6).
- Not progressing primary lifts.
- Not eating enough to support muscle growth.
- Training to failure on every set.
Related Programs
- Wendler 5/3/1 — strength-focused alternative.
- Texas Method — strength-focused alternative.
- Smolov — squat specialization.
- General Program — foundation.
Journal
Uses the Training Log — PPL template.