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How the PPL split works

PPL divides your training into three main sessions:

• Push: chest, shoulders, triceps.
• Pull: back, rear delts, biceps.
• Legs: quads, hamstrings, glutes, calves.

You can run PPL in two main ways:

• 3 days per week – P / P / L with rest days between.
• 6 days per week – P / P / L / rest / P / P / L / rest.

Example 3-day PPL routine

Day 1 – Push

• Bench Press – 4×6–8, RIR 1–2
• Incline Dumbbell Press – 3×8–10
• Overhead Press – 3×6–8
• Lateral Raises – 3×12–15
• Triceps Pushdowns – 3×10–15

Day 2 – Pull

• Pull-Ups or Lat Pulldown – 4×6–10
• Barbell or Dumbbell Row – 3×6–10
• Face Pulls – 3×12–15
• Hammer Curls – 3×8–12
• EZ-Bar Curls – 2–3×8–12

Day 3 – Legs

• Squats – 4×6–8
• Romanian Deadlifts – 3×8–10
• Leg Press – 3×10–12
• Leg Curls – 3×10–15
• Calf Raises – 3×12–20

Progression and safety

• Add small amounts of weight when you hit the top of your rep range.
• Leave 1–2 reps in reserve on most sets (don’t max out every day).
• Use a solid warm-up and controlled technique on squats and deadlifts.

Want a custom PPL plan?

You can use the BuffBeat AI Workout Planner on the homepage to generate a PPL-style routine tailored to your:

• Goal (muscle, strength, or fat loss)
• Experience level
• Available equipment (full gym, dumbbells, or home only)