Push Pull Legs (PPL) groups exercises by movement. It’s popular because every muscle gets trained with a clear structure and enough volume.
What each day covers
- Push: chest, shoulders, triceps
- Pull: back, rear delts, biceps
- Legs: quads, hamstrings, glutes, calves
Schedule options
- 3 days: Push / Pull / Legs, then repeat next week. Good for busy people.
- 6 days: run the cycle twice a week for higher volume and frequency.
Pros and cons
Pros: easy to follow, flexible, allows high volume per muscle. Cons: six days is demanding, and missing a session can throw off the week.
Who should use it?
Intermediate lifters who have outgrown a basic full-body plan. Complete beginners usually progress just as well – or better – with full-body training three times per week.