Push Pull Legs (PPL)
A high-frequency 6-day split that trains each muscle group twice per week. Push days train chest, shoulders, and triceps. Pull days train back and biceps. Leg days train quads, hamstrings, and glutes.
Your Current Weights
Enter your working weights for the main compound lifts to see this week and next week's targets.
Progression: add 2.5 kg (5 lb) to upper body once you complete all sets. Add 5 kg (10 lb) to squat and deadlift. Increase when you can complete all prescribed reps with good form.
Schedule Variations
Workout Templates
Progression
Is PPL Right for You?
Push Pull Legs is most effective for intermediate lifters who have outgrown full-body programs and want higher training volume and frequency. Training each muscle group twice per week with significant volume per session is optimal for hypertrophy in most research models, which is why PPL is popular with lifters who prioritise size alongside strength.
The 6-day version is demanding. Six consecutive training days before a rest day requires good recovery practices: sufficient sleep (7-9 hours), adequate protein (1.6-2.2g/kg), and careful calorie management. Lifters who cannot commit to recovery basics should consider a 3 or 4-day variant until their lifestyle supports higher frequency.
PPL is not ideal for powerlifting-specific preparation because it does not build the competition lift specificity that programs like 5/3/1 or Sheiko do. For general strength and physique, however, PPL with compound movements as the primary lifts produces excellent results for intermediate and advanced lifters.
Frequently Asked Questions
Can beginners do PPL?
Beginners can do PPL but will likely progress faster on a full-body program. The advantage of full-body programs for beginners is higher frequency on each lift (3x per week vs 2x per week) during the critical initial skill-acquisition phase. Run StrongLifts or Starting Strength first, then transition to PPL when you need more volume.
What is the best PPL program?
The "best" PPL is the one you execute consistently. The Reddit PPL (also called Metallicadpa PPL) is the most popular starting template and is a solid framework. The template on this page is a similar structure with a strength-focused approach to the primary lifts.
Do I have to train 6 days a week?
No. A 3-day PPL (one Push, one Pull, one Legs per week) is a legitimate and effective approach. Each muscle group is trained once per week with full volume. This is sometimes called a "bro split" but is well-supported by research when volume and intensity are appropriate.
How do I know if I am recovering enough?
Signs of poor recovery: strength decreasing on main lifts, persistent soreness that does not resolve between sessions, fatigue before training even starts, poor sleep quality. If you experience these, either reduce frequency (go to 5 or 4 days) or increase sleep and calories.