Push-Pull-Legs (PPL) Split: Complete Hypertrophy Guide
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
- Equipment Needed: Full Commercial Gym
- Progression Strategy: Periodized wave loading between heavy compound days and accessory hypertrophy days.
- Full recovery days scheduled to prevent overtraining.
Push-Pull-Legs (PPL) Split Weekly Muscle Coverage
All targeted muscle groups stimulated throughout this periodized routine.
Complete Weekly Day-by-Day Routine
Follow this exact exercise sequence and rest periods for maximal results.
Push 1: Heavy Horizontal & Overhead Press
Focus: Chest & Delts| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 6–8 | 2 mins | Arch upper back slightly, tuck elbows. |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 90s | Clavicular upper chest emphasis. |
| 3 | Dumbbell Lateral Raise | 4 | 12–15 | 60s | Controlled tempo. |
| 4 | Skull Crushers | 3 | 10–12 | 75s | Deep triceps stretch. |
Pull 1: Heavy Back Thickness & Bicep Peak
Focus: Lats & Traps| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Bent-Over Row | 4 | 6–8 | 2 mins | Explosive pull to belly button. |
| 2 | Bodyweight Pull-Up | 3 | 8–10 | 90s | Full dead-hang. |
| 3 | Rope Cable Face Pull | 4 | 15 | 60s | Rear delt and external rotator work. |
| 4 | Standing Barbell Bicep Curl | 3 | 8–10 | 75s | Strict form. |
Legs 1: Quad Dominant Heavy Lifts
Focus: Squats & Quads| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 6–8 | 2.5 mins | Deep squats below parallel. |
| 2 | Romanian Deadlift (RDL) | 3 | 8–10 | 90s | Hamstrings and glutes hinge. |
| 3 | Seated Leg Extension | 3 | 12–15 | 60s | Teardrop quad burn. |
| 4 | Standing Calf Raise | 4 | 15 | 45s | Heavy calf overload. |
Push 2: Incline Focus & Tricep Burn
Focus: Chest & Delts Hypertrophy| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Incline Barbell Bench Press | 4 | 8–10 | 90s | Touch upper chest. |
| 2 | Cable Crossover Fly | 3 | 12–15 | 60s | Constant cable tension. |
| 3 | Single-Arm Cable Lateral Raise | 4 | 12–15 | 45s | Continuous side delt tension. |
| 4 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Flared rope lockout. |
Pull 2: Lat Width & Forearms
Focus: V-Taper Lats| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Wide-Grip Lat Pulldown | 4 | 8–10 | 90s | Pull to upper chest. |
| 2 | Single-Arm Dumbbell Row | 3 | 10–12 | 60s | Unilateral lat focus. |
| 3 | Reverse Pec Deck Machine | 4 | 12–15 | 60s | Posterior deltoid squeeze. |
| 4 | Incline Dumbbell Bicep Curl | 3 | 10–12 | 60s | Long head stretch. |
Legs 2: Hamstring & Glute Power
Focus: Posterior Chain| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Hip Thrust | 4 | 10–12 | 90s | Glute driver. |
| 2 | 45-Degree Leg Press | 3 | 10–12 | 90s | Quad volume. |
| 3 | Lying Hamstring Leg Curl | 3 | 12–15 | 60s | Knee flexion focus. |
| 4 | Seated Calf Raise | 4 | 15 | 45s | Soleus work. |
Rest & Recover
Focus: Active RestFull Rest & Nervous System Recovery Day
Light walking (8,000–10,000 steps), hydration, and sleep prioritization.
How to Progress on this Workout Plan
Periodized wave loading between heavy compound days and accessory hypertrophy days.
Alternative & Complementary Workout Splits
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
Designed specifically for newcomers entering a commercial gym in India. Focuses on motor skill acquisition, safe joint angles, and compound movements on Monday, Wednesday, and Friday.
A clean, high-density printable workout chart designed for gym bags, clipboards, or mobile offline reference. Summarizes all major muscle groups and standard rep schemes.
Frequently Asked Questions
Yes! You can run Push on Monday, Pull on Wednesday, and Legs on Friday. This offers lower weekly frequency but excellent recovery.
