---

id: push_pull_legs
name: Push Pull Legs
aliases: [PPL, 6-Day PPL]
category: program
system: bodybuilding
goal: Maximize hypertrophy volume by training each muscle group twice per week through a push/pull/legs movement-pattern split
goals: [hypertrophy]
level: intermediate
duration_weeks: 12
frequency_per_week: 6
periodization: linear
origin: synthesized
progression_model: >
  Double-progression: perform all sets within the prescribed rep range. When the top of the
  range is achieved for all sets with clean form, add 2.5 kg on upper body exercises or
  5 kg on lower body exercises at the next session and reset to the bottom of the range.
  Linear progression on compound movements; volume accumulation on isolations.

exercises:
  - ref: bench_press
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Push Day A (heavy): 4×4-6. Push Day B (moderate): 3×8-12 incline variation.
      Primary horizontal push compound.

  - ref: overhead_press
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Push Day A: 3×8-12 secondary press. Push Day B: 3×8-12 seated or standing.

  - ref: bent_over_barbell_row
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Pull Day A (heavy): 4×4-6 overhand row. Pull Day B: 3×8-12 variation (cable row,
      chest-supported row). Primary horizontal pull compound.

  - ref: pullups
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Pull Day A: 3×8-12 weighted. Pull Day B: 3×8-12 lat pulldown or bodyweight.
      Primary vertical pull compound.

  - ref: back_squat
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Leg Day A (heavy): 4×4-6 primary quad/glute compound.
      Leg Day B (moderate): 3×8-12 front squat or hack squat variation.

  - ref: romanian_deadlift
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Leg Day A: 3×8-12 hamstring primary. Leg Day B: 3×10-15 single-leg variation.

sources:
  - title: "Push Pull Legs Routine"
    author: "Various (popularized in BBRR community)"
    publisher: "Reddit r/bodybuilding"
    credibility: practitioner
---

# Push Pull Legs (PPL)

A six-day per week split grouping muscles by movement pattern: pushing muscles (chest, shoulders, triceps) train together, pulling muscles (back, biceps, rear delts) train together, and legs (quads, hamstrings, glutes, calves) train together. Each group is hit twice per week.

## Design Philosophy — Why Push/Pull/Legs

PPL is the most popular intermediate bodybuilding split for two reasons:

**Muscle group frequency:** Each muscle group is trained twice per week. Schoenfeld et al. (2016, meta-analysis) found that training a muscle 2×/week produces significantly more hypertrophy than 1×/week at the same total volume. PPL achieves this naturally — Push A on Monday trains chest, then Push B on Thursday trains it again.

**Minimal overlap fatigue:** By grouping muscles that work together (chest + shoulders + triceps all push; back + biceps both pull), each session avoids pre-fatiguing muscles needed for the next day. After a Pull day, your pushing muscles are fully recovered for Push day the next morning. Compare this to a full-body program where every session fatigues everything, or an upper/lower split where bench press fatigues triceps before overhead press.

**Why 6 days, not 3?** A 3-day PPL (Push-Pull-Legs once each) only hits each muscle once per week — below the optimal frequency. The 6-day version doubles the frequency, which is where the hypertrophy advantage emerges. If you can only train 3–4 days, an upper/lower split is a better choice for the same reason.

**Why it works for intermediates but not beginners:** PPL distributes 18+ exercises across 6 sessions. A beginner doesn't need this volume — they grow on 10–12 exercises at 3 sessions/week. PPL becomes appropriate when a beginner's full-body program stalls and more volume per muscle group is needed to continue progressing.

## Weekly Schedule

| Day | Session |
|-----|---------|
| Monday | Push A (heavy — 4-6 reps on compounds) |
| Tuesday | Pull A (heavy) |
| Wednesday | Legs A (heavy) |
| Thursday | Push B (moderate — 8-12 reps) |
| Friday | Pull B (moderate) |
| Saturday | Legs B (moderate) |
| Sunday | Rest |

## Push Day A (Heavy)

| Exercise | Sets × Reps |
|----------|-------------|
| Bench Press | 4 × 4-6 |
| Overhead Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Cable Lateral Raise | 3 × 10-15 |
| Triceps Pushdown | 3 × 10-15 |
| Overhead Triceps Extension | 2 × 10-15 |

## Pull Day A (Heavy)

| Exercise | Sets × Reps |
|----------|-------------|
| Bent Over Barbell Row | 4 × 4-6 |
| Weighted Pull-ups | 3 × 8-12 |
| Face Pull | 3 × 10-15 |
| Barbell Curl | 3 × 8-12 |
| Hammer Curl | 2 × 10-15 |

## Legs Day A (Heavy)

| Exercise | Sets × Reps |
|----------|-------------|
| Back Squat | 4 × 4-6 |
| Romanian Deadlift | 3 × 8-12 |
| Leg Press | 3 × 10-15 |
| Leg Curl | 3 × 10-15 |
| Standing Calf Raise | 4 × 8-12 |

## Push/Pull/Legs B Days

B days mirror the A-day movement patterns at 8-12 or 10-15 reps, using variations:
- **Push B:** Incline barbell, seated OHP, dumbbell fly, cable lateral raise, skull crusher
- **Pull B:** Chest-supported row, lat pulldown, cable row, preacher curl, face pull
- **Legs B:** Front squat or hack squat, single-leg RDL, leg extension, leg curl, seated calf raise

## Progression

- **Double-progression:** reach top of rep range for all sets, add 2.5 kg (upper) / 5 kg (lower)
- Start next session at bottom of rep range with new weight
- If unable to complete minimum reps: reduce load 5-10%, rebuild

## 3-Day Variant

Run Push/Pull/Legs once per week (Mon/Wed/Fri) for lower-frequency hypertrophy training.

> Each muscle group trained 2x/week. For autoregulated volume, see `rp_hypertrophy`. For power-hypertrophy blend, see `phul`.