Push Pull Legs (PPL) routine
The classic 3-way split for building muscle on 5–6 days a week.
Push Pull Legs splits training by movement pattern: pushing muscles (chest, shoulders, triceps) one day, pulling muscles (back, rear delts, biceps) the next, then legs. Each muscle gets hit hard, then has two full days to recover while you train everything else — which is why PPL is the default choice for lifters who can train five or six days a week and want to maximise muscle growth.
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The workouts (5–6 days a week)
Push Day
Chest, shoulders and triceps.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 × 8 | 150s |
| Overhead Press | 3 × 8 | 120s |
| Incline Dumbbell Press | 3 × 10 | 120s |
| Lateral Raise | 3 × 12 | 90s |
| Tricep Pushdown | 3 × 12 | 60s |
Pull Day
Back, rear delts and biceps.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 180s |
| Lat Pulldown | 3 × 10 | 120s |
| Barbell Row | 3 × 8 | 150s |
| Face Pull | 3 × 15 | 60s |
| Barbell Curl | 3 × 10 | 60s |
Legs Day
Quads, hamstrings, glutes and calves.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Squat | 4 × 8 | 180s |
| Romanian Deadlift | 3 × 8 | 180s |
| Leg Press | 3 × 10 | 120s |
| Seated Leg Curl | 3 × 12 | 90s |
| Standing Calf Raise | 4 × 12 | 60s |
How to progress
Progressive overload is the whole game: when you hit every target rep on every set, add 2.5 kg next session (5 kg on squats and deadlifts). Miss reps? Keep the weight and beat your reps. Miss two sessions in a row? Drop 10% and build back up. Repday applies these rules automatically every time you log — no spreadsheet, no math at the squat rack.
Who this routine is for
Intermediate and advanced lifters with 5–6 training days available. If you can only make 3–4 sessions a week, Upper/Lower or Full Body will serve you better — frequency beats fancy splits.
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