The Best Push Pull Legs Routine for Muscle Growth
Looking for a push pull legs routine that actually builds muscle? Here's the complete PPL split serious lifters run — with the exact exercises, sets, reps, and the progression rules that drive real growth.
P
Pasha Mor
Founder, 1RM.fit · July 8, 2026
A push pull legs routine is the most efficient split for hitting every muscle group twice per week with manageable per-session volume. It's why most intermediate-to-advanced lifters end up running PPL.
I'm Pasha, founder of 1RM.fit. This is the push pull legs routine I've seen consistently work across thousands of users in our database — exact exercises, sets, reps, and the progression rules that drive real muscle growth.
What a Real Push Pull Legs Routine Looks Like
The push pull legs split groups exercises by movement pattern:
- Push: chest, shoulders, triceps
- Pull: back, biceps, rear delts
- Legs: quads, hamstrings, glutes, calves, core
You run the cycle twice in 6 days: Push / Pull / Legs / Push / Pull / Legs / Rest. Each muscle is trained twice per week with one full rest day.
Push Day — Chest, Shoulders, Triceps
- Barbell Bench Press — 4 sets × 6-8 reps
- Incline Dumbbell Press — 3 sets × 8-10 reps
- Seated Overhead Press — 3 sets × 8-10 reps
- Cable Lateral Raise — 4 sets × 12-15 reps
- Triceps Pushdown — 3 sets × 10-12 reps
- Overhead Triceps Extension — 3 sets × 10-12 reps
Rest: 2-3 minutes on bench and OHP. 90 seconds on accessories.
Pull Day — Back, Biceps, Rear Delts
- Barbell Row (or Pendlay Row) — 4 sets × 6-8 reps
- Pull-Ups (weighted if possible) — 4 sets × 8-10 reps
- Seated Cable Row — 3 sets × 10-12 reps
- Face Pulls — 3 sets × 15-20 reps
- Barbell Curl — 4 sets × 8-10 reps
- Hammer Curl — 3 sets × 10-12 reps
Leg Day — Quads, Hams, Glutes, Calves
- Back Squat — 4 sets × 6-8 reps
- Romanian Deadlift — 4 sets × 8-10 reps
- Leg Press — 3 sets × 10-12 reps
- Walking Lunges — 3 sets × 10 reps per leg
- Leg Curl — 3 sets × 12-15 reps
- Standing Calf Raise — 4 sets × 12-15 reps
The Second PPL Cycle — Slightly Different
Push 2, Pull 2, and Legs 2 use different rep ranges to avoid stagnation. Same movement patterns, lower weights, higher reps:
- Push 2: Bench in the 10-12 rep range, hypertrophy focus
- Pull 2: Higher-rep rows + curls (12-15)
- Legs 2: Front squat or hack squat, higher reps (10-12)
Progression Rules for PPL
- Compound lifts (6-8 reps): Add 2.5 kg when you hit the top of the range across all sets. Then drop back to the bottom and climb again.
- Accessory lifts (8-12 reps): Add 1 rep per set per week. Add weight when you cap the range.
- Deload every 6-8 weeks. Drop loads to 60-70%, do one full PPL cycle, then start a new block.
The best push pull legs routine is the one you run for 12 weeks straight without changing exercises. Most lifters fail at PPL not because the routine is wrong — because they switch exercises every 3 weeks.
Who PPL Is For (And Who It's Not)
Great for:
- Intermediate to advanced lifters (1+ year of consistent training)
- People who can train 6 days a week with full recovery
- Lifters chasing hypertrophy specifically
Not for:
- True beginners (full body is faster gains in year 1)
- Anyone who can't train 5+ days/week consistently
- People with high-stress jobs and poor sleep (PPL recovery demand is real)
Track Your Push Pull Legs Routine Automatically
Download 1RM.fit free and import this push pull legs routine as a saved program. Auto-fill from last session, automatic PR detection on every lift, rest timer between sets, and progression graphs for each muscle group.
Not sure PPL is right for you? Read our workout plans to build muscle comparison covering PPL vs Upper/Lower vs Full Body — and the bodybuilding workout plan guide for the hypertrophy version.
Keep Reading
10 min read
The Best Bodybuilding Workout Plan to Build Muscle Mass
A complete bodybuilding workout plan engineered to build muscle mass. Includes the best weekly split…
9 min read
The Best Workout Plans to Build Muscle: PPL, Upper/Lower & Full Body
Compare the best workout plans to build muscle — Push Pull Legs, Upper/Lower, and Full Body. Find th…
10 min read
7 Best Weight Lifting Apps in 2026 (Tested: Free vs Paid)
We tested every major weight lifting and workout tracker app of 2026: which are actually free, which…
7 min read
The Best Women's Fitness App in 2026 (Honest Review)
Looking for the best women's fitness app? An honest comparison of the top apps built or optimized fo…
7 min read
The Best Fitness Apps for Men in 2026
Looking for the best fitness apps for men? Honest comparison of top apps for muscle building, streng…
8 min read
The Best Resistance Training App for Building Strength & Muscle
Looking for the best resistance training app? A complete comparison of top apps for barbell, dumbbel…
7 min read
The Best Workout Apps for Weight Loss in 2026
Looking for the best workout apps for weight loss? Honest comparison of the top apps — covering stre…
8 min read
The Best Workout Program Apps for Following Real Training Plans
Looking for the best workout program apps? Comparing apps that let you load and follow real training…
8 min read
How to Calculate Your One Rep Max (Free 1RM Calculator)
Learn how to calculate your one rep max safely without testing a true 1RM. Includes the formulas pow…
8 min read
The Best Free Workout Tracker in 2026 (No Hidden Paywalls)
Looking for the best free workout tracker? Honest comparison of truly-free workout tracker apps — no…
9 min read
Progressive Overload Explained: How to Actually Build Muscle
Progressive overload is the only principle that builds muscle. Here's how to apply it week by week —…
8 min read
The Best Powerlifting App for Tracking Lifts in 2026
Looking for the best powerlifting app? Honest comparison of powerlifting apps that handle percentage…
8 min read
The Best Workout App for Muscle Gain (Hypertrophy Focus)
Looking for the best workout app for muscle gain? Honest comparison of apps built around hypertrophy…
10 min read
5/3/1 Program Guide: Wendler's Strength System Explained
Complete guide to Jim Wendler's 5/3/1 program — training maxes, percentages, assistance work, and ho…
10 min read
The 5x5 Workout Program: StrongLifts vs Starting Strength Compared
Complete guide to the 5x5 workout program — how StrongLifts 5x5 and Starting Strength differ, exact …
9 min read
The Best Full Body Workout Routine for Strength & Muscle
A complete full body workout routine that builds strength and muscle. 3-day and 4-day templates, exa…
9 min read
The Best Upper Lower Split Routine (4-Day Muscle Program)
The upper lower split is the sweet spot between full body and PPL. Complete 4-day upper lower split …
8 min read
Best Home Workout Program (No Equipment Needed)
A complete home workout program you can run with zero equipment. Progressive bodyweight training tha…
9 min read
The Best Dumbbell-Only Workout Program for Muscle Growth
A complete dumbbell-only workout program built for muscle growth. Full 4-day split using only adjust…
8 min read
How to Bench Press: Complete Form Guide for Beginners
Learn how to bench press with proper form. Grip width, arch, leg drive, bar path, and the mistakes t…
9 min read
How to Squat: Barbell Back Squat Complete Form Guide
Learn how to squat with proper form. Foot position, bar placement, depth, brace, and the technique t…
9 min read
How to Deadlift: Conventional Setup & Form Guide
Learn how to deadlift with proper form. Foot stance, hip hinge, bar path, brace, and the setup rules…
8 min read
How to Increase Your Bench Press (Add 20 kg in 12 Weeks)
How to increase your bench press with progressive overload, accessories, and technique fixes. Real 1…
9 min read
Strength Training for Women: The Complete Guide
Strength training for women, explained honestly — why it doesn't cause bulk, a real 3-day full-body …