What is the push pull leg split exercise? If you have trouble staying consistent at the gym and need help organizing your workouts, try the Push, Pull, Legs (PPL) workout split. It might be the solution you need. This push pull leg exercise method is easy to use, works well, and always gives good results..

In this article, you’ll learn:

• What the Push Pull Legs split is
• The benefits of training this way
• Why it works for building strength and muscle
• Who should follow a Push Pull Legs routine

What Is the Push Pull Legs Workout Split?

The Push Pull Legs split (often shortened to PPL) is a type of weekly gym routine that divides your workouts based on movement patterns:

• Push Day = Chest, Shoulders, Triceps
• Pull Day = Back, Biceps
• Leg Day = Quads, Hamstrings, Glutes, Calves

Instead of working out body parts randomly, the PPL split groups muscles that work together. For example, pushing exercises (like bench press or overhead press) all target chest, shoulders, and triceps. This makes training more efficient and balanced.

Benefits of a Push Pull Legs Split Exercise Method

The PPL split is one of the most popular training methods for a reason. Here’s why:

1. Efficient Recovery

Each muscle group gets rest while others are trained. For example, after push day, your pushing muscles rest while you train pulling muscles the next day.

2. Flexible Weekly Scheduling

You can run it 3, 4, 5, or even 6 days a week depending on your goals and availability. Common formats include:

• 3-Day Split: Push / Pull / Legs once a week
• 6-Day Split: Push / Pull / Legs twice a week (e.g., M–Sa)

3. Balanced Muscle Growth

By grouping exercises by movement pattern, you reduce the risk of overtraining or neglecting a muscle group. Great for gaining both size and strength.

4. Beginner-Friendly, Advanced-Ready

Whether you’re just starting out or have years under your lifting belt, this split works. Easily scalable in volume, intensity, and progression.

Why You Should Do The Push Pull Leg Workout Method

The Push Pull Legs routine is more than just organized — it builds results. Here’s why it stands out compared to random full-body workouts or bro splits:

• Better Performance: You’ll lift heavier by training muscles that work together in a focused session.
• You can train more muscles in one workout. This lets you use more volume and intensity.
• Avoid Burnout: You don’t need to spend 2+ hours in the gym. A good PPL session takes just 45–75 minutes.
• Easy to Stick With: Consistency is key for muscle growth. PPL’s clear structure makes it easy to stay on track week after week.

Who Is the Pull Push Leg Exercise For?

The beauty of a Push Pull Legs split is that it works for almost everyone:

• Beginners who want to learn proper training structure
• Mid- level weightlifters looking to break through plateaus
• Busy adults who can only work out 3–4 times per week
• Advanced lifters who want a high-frequency, high-volume split
• Fat-loss or muscle-gain focused gym-goers