Building muscle requires more than just lifting weights. The way you structure your workouts plays a crucial role in achieving strength and muscle growth. One of the most efficient workout splits for both beginners and advanced lifters is the Push-Pull-Legs (PPL) routine. In this blog, we'll explore the Push-Pull-Legs workout split, some of the best exercises for each section, and why this routine is a powerful tool for muscle growth.
What is the Push-Pull-Legs Workout Split?
The Push-Pull-Legs (PPL) workout split divides your exercises into three categories based on the type of movement and the muscles being targeted:
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Push: Exercises that target the chest, shoulders, and triceps. These movements are focused on pushing weights away from your body.
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Pull: Exercises that target the back and biceps. These movements involve pulling weights toward your body.
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Legs: Exercises that focus on the lower body, including the quadriceps, hamstrings, glutes, and calves.
This routine is usually performed over three or six days a week, with each workout focusing on one of the categories. It's a great way to ensure that all major muscle groups are worked thoroughly, leading to balanced muscle growth and increased strength.
6 Day Push/Pull/Legs Workout
Push Day: Building Strength and Size for Chest, Shoulders, and Triceps
|
Exercise |
Muscle Group Targeted |
Description |
|
Barbell Bench Press |
Chest, Shoulders, Triceps |
A compound movement that builds upper body strength and mass, primarily targeting the chest while also engaging the shoulders and triceps. |
|
Overhead Press |
Shoulders, Triceps, Upper Chest |
This powerful lift targets the deltoids and also works the triceps and upper chest, making it essential for shoulder and arm development. |
|
Incline Dumbbell Press |
Upper Chest, Shoulders |
An incline variation of the bench press, it emphasizes the upper chest and shoulders for balanced upper body development. |
|
Tricep Dips |
Triceps, Chest, Shoulders |
A great bodyweight exercise for the triceps, chest, and shoulders. Adding weights increases intensity for further muscle growth. |
|
Lateral Raises |
Shoulders (Lateral Deltoids) |
Isolates the lateral deltoids, helping to create wider and more defined shoulders. |
Pull Day: Targeting Your Back and Biceps for Size and Strength
|
Exercise |
Muscle Group Targeted |
Description |
|
Deadlifts |
Back, Hamstrings, Full Body |
A foundational lift that works nearly every muscle, focusing on the back and hamstrings, promoting overall strength and muscle growth. |
|
Pull-Ups/Chin-Ups |
Lats, Biceps, Forearms, Traps |
Key exercises for developing back width, targeting the lats and traps while also strengthening the biceps and forearms. |
|
Barbell Rows |
Upper Back, Lats, Traps, Rear Deltoids |
Focuses on building back thickness, particularly in the lats and traps, while also engaging the rear deltoids. |
|
Face Pulls |
Rear Deltoids, Upper Traps |
Great for shoulder health and posture, face pulls target the rear deltoids and upper traps, improving shoulder stability and muscle development. |
|
Barbell/Dumbbell Curls |
Biceps |
A bicep isolation exercise that helps to develop arm strength and muscle size, essential for completing the pull workout. |
Leg Day: Building Lower Body Power
|
Exercise |
Muscle Group Targeted |
Description |
|
Back Squats |
Quads, Hamstrings, Glutes, Lower Back |
A fundamental movement that targets the quads, hamstrings, glutes, and lower back, helping to build overall leg strength and mass. |
|
Leg Press |
Quads, Glutes |
A machine-based exercise that allows for heavy lifting without straining the lower back, effectively targeting the quads and glutes. |
|
Romanian Deadlifts |
Hamstrings, Glutes, Lower Back |
A variation of deadlifts that emphasizes the hamstrings and glutes while engaging the lower back. |
|
Lunges |
Quads, Glutes, Hamstrings |
Lunges improve balance and symmetry while primarily targeting the quads, glutes, and hamstrings for well-rounded leg development. |
|
Calf Raises |
Calves |
Often overlooked, calf raises target the calves and ensure balanced lower body development. |
Repeat This Exercise on Thursday, Friday, and Saturday
Push-Pull-Legs Workout Routine
If you're looking to get started, here’s a sample 6-day workout routine using the Push-Pull-Legs split:
Day 1 - Push
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Barbell Bench Press – 4 sets of 6-8 reps
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Overhead Press – 4 sets of 6-8 reps
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Incline Dumbbell Press – 3 sets of 8-10 reps
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Tricep Dips – 3 sets to failure
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Lateral Raises – 3 sets of 12-15 reps
Day 2 - Pull
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Deadlifts – 4 sets of 4-6 reps
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Pull-Ups – 3 sets to failure
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Barbell Rows – 4 sets of 6-8 reps
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Face Pulls – 3 sets of 12-15 reps
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Barbell Curls – 3 sets of 10-12 reps
Day 3 - Legs
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Back Squats – 4 sets of 6-8 reps
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Leg Press – 4 sets of 10-12 reps
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Romanian Deadlifts – 4 sets of 8-10 reps
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Lunges – 3 sets of 12 reps per leg
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Calf Raises – 4 sets of 15-20 reps
Conclusion
The Push-Pull-Legs workout is one of the most effective and efficient routines for building muscle and strength. By focusing on specific movement patterns, it ensures that every major muscle group is hit while providing sufficient recovery time between workouts. Whether you're a beginner or an advanced lifter, this Push-Pull-Legs routine can be tailored to your needs and will help you achieve your muscle-building goals. Get started today, and watch your strength and muscle growth skyrocket with the PPL workout!