Table of Contents:
1. Introduction
2. What is a PPL Split?
3. Benefits of a PPL Split
4. Main Movement Patterns
5. Exercises for Your Program
6. Rep Range & Program Variables
7. Your Push Pull Leg Workout Program
8. Schedule for 3, 4, 5, or 6 Days Per Week
9. How You Can Alter The Plan
10. How to Progress With This Program
Everyone has the perfect split that they think
you should run and deliver it with hints that
anything less is will get you nowhere.
The truth is that just about all splits work when
applied correctly and done in a progressive
manner. Still, some splits are tried and
true, backed up by decades of results.
This program is one of the most effective
workout splits, known as Push, Pull, Legs (or
simply referred to as PPL).
Let’s dive in…
SET FOR SET PPL Workout Program
Choosing the right split to run for your training
can be one of the more daunting tasks when
going to the gym.
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First, let’s define what a “split” is and why we
use them.
Workout splits are nothing more than a
method of organizing muscle groups or body
parts into specific training days.
This is primarily done for two reasons…
1) It helps with management and
organization:
Having muscles split into their days makes it
easier to plan workouts rather than just going
to the gym and doing random exercises.
The Push-Pull-Legs split will give you the
guidance you need.
2) Helps mitigate fatigue and advance
recovery:
Managing recovery and fatigue of muscles are
one of the keys to optimal growth.
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By altering the days you workout muscle
groups, you ensure you give muscles
adequate time to recover while still training
your other muscle groups.
SET FOR SET PPL Workout Program
WHAT IS A PUSH, PULL, LEGS
SPLIT?
Your training days will look like this:
1. Pushing Days: Pushing days will work upper
body pushing muscles, primarily training:
• Pectorals
• Deltoids
• Triceps
You will still train the core, some upper back,
and even some legs on these movements as
well.
2. Pulling Days: Pull day workouts will work
the deadlift and upper body pulling muscles.
This is going to primarily work your back and
biceps, including:
• Latissimus Dorsi (Lats)
• Trapezius (Traps)
• Spinal Extensors
• Rhomboids
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• Biceps
• Forearms
SET FOR SET PPL Workout Program
A PPL split works by dividing the muscle
groups into upper-body pushing exercises,
upper-body pulling exercises, and legs.
3. Legs: Leg days will work the muscles of
your entire lower body, including:
• Quadriceps
• Hamstrings
• Glutes
• Calfs
Keep in mind that this is not always exact and
some exercises will have some overlap. For
example, an upright row is going to train your
delts and traps.
Since there are fewer pushing muscles, it
might be a good idea to train this on your
pushing day.
SET FOR SET PPL Workout Program
Again, you’ll still get a fair amount of training
for your core and posterior chain (spinal
erectors, glutes, hamstrings).
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Using a PPL scheme for your training program
offers a ton of great benefits. Here are just a
few of them.
1) Easy To Plan:
Using a PPL scheme makes it very easy to plan
out your program.
This is extremely useful if you are new to
training because your schedule is defined; you
know exactly what movements you need to
train that day.
2) It’s Effective:
You know this plan works. PPL has been used
by thousands of trainees of all levels with great
success over the years.
As long as you use the principle of progressive
overload, PPL will get you the results you are
looking for.
3) Train Every Body Part:
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Using a PPL split will guarantee you train every
muscle group efficiently. It leaves nothing
behind.
SET FOR SET PPL Workout Program
THE TOP BENEFITS OF USING A
PUSH, PULL, LEGS WORKOUT
SPLIT
If you train four or five times a week, your
weekly plan will never look the same. Some
may see this as a negative if they want
consistency, but it can actually keep things
interesting. Something as minor as starting the
week off with a different plan can go a very
long way in keeping things exciting.
5) Easy To Alter And Personalize:
Using a PPL routine is very easy to alter for
your needs. One way is to add days of training
during the week to add to your load.
The training rotation remains the same except
that you add more days. Or, some use PPL as
their base and then make some adjustments
or add special training days to suit their needs
(We’ll get to that later).
SET FOR SET PPL Workout Program
4) Can Add Variety:
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The majority of your exercises will consist of
compound movements.
Contrary to popular belief, compound
movements are just as effective in stimulating
hypertrophy as isolation movements and are
exponentially more effective in building
strength.
Plus, you can train more muscles at once,
which will limit your time in the gym.
This makes them the far superior choice.
You can still work in some isolation to bring up
some lagging parts, though.
Still, every compound movement doesn’t need
to be a “big” compound movement.
For example…
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Upright rows and face pulls (you will do both)
are compound movements but don’t use as
much weight or muscle mass as a deadlift or
bench press.
SET FOR SET PPL Workout Program
WHAT KIND OF EXERCISES
SHOULD FOR A PUSH, PULL,
LEG WORKOUT?
There are six main movement patterns that you
need to include in your PPL workout.
1) Vertical Pushing:
This includes overhead pressing such as a
shoulder press or dumbbell press.
2) Horizontal Pushing:
This includes pressing in front of your body.
Example of exercise include bench press or pushups.
3) Vertical Pulling:
The best exercises are the chin-up or pull-up.
Others include any type of pull-down.
4) Horizontal Pulling:
These include exercises that pull the weight
towards your torso. Popular exercises include
the bent-over row or dumbbell rows.
5) Squat:
These include exercises such as back squats, front
squats, and lunges.
6) Hip Hinge:
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A hip hinge has more hip flexion and less knee
flexion than a squat. They’re posterior based.
Deadlifts, hip thrusts, and Romanian deadlifts.
SET FOR SET PPL Workout Program
Your 6 Main Movement Patterns
Ok, now that we have a better understanding
of what a PPL split is, let's look at the best
exercises for each day.
PUSH DAY EXERCISES
PULL DAY EXERCISES
LEG DAY EXERCISES
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SET FOR SET PPL Workout Program
BEST
EXERCISES
FOR A PUSH,
PULL, LEG
PROGRAM
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Bench Press
Push Press
Overhead Shoulder Press
Dumbbell Incline Bench
Dips
Upright Row
Cable Chest Fly
Skull Crusher
Triceps Pressdown
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SET FOR SET PPL Workout Program
BEST
PUSH
EXERCISES
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The bench press is the most popular pressing
exercise there is. And for a good reason, it is
great for hypertrophy of your pecs, but it will
also build up your shoulders and triceps big
time.
There’s no better exercise for these muscles
because the bench press allows for the
greatest overload.
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Considering your triceps make up 70% of your
upper arm, wide shoulders give you an
impressive V-shape, and broad pecs give off
an almost-godly appearance, the bench press
is one of the most important exercises if you
want to increase your upper body mass.
SET FOR SET PPL Workout Program
Bench Press:
The push press is the only power exercise on
this entire list.
That’s because a large percentage of trains
have zero power exercise in their regime and
the push press is the easiest to perform.
Plus, addressing the issue of Push Pull Legs
being bias towards the upper body, you will
have to generate explosiveness with hip
extension that will rely on the glutes.
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Being a power exercise, you will work just
about every muscle in the body while
concentrating on hip extension, the shoulders,
and triceps.
SET FOR SET PPL Workout Program
Push Press:
While the bench press is the modern-day king
of pressing, the overhead shoulder press used
to reign supreme…and for many, it still does.
Today, many trainees overhead pressing
strength sucks merely because they don’t train
it and it requires a bit more mobility; snd it’s
just harder to progress on, but this doesn’t
mean you don’t do it. Definitely do.
Overhead is going to strengthen your
shoulders and upper back while also
activating your entire core for support. Plus, it
will require you to fix the mobility and stability
of your shoulders.
SET FOR SET PPL Workout Program
Overhead Shoulder Press:
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The incline dumbbell press is an extremely
challenging exercise that is going to target
your upper chest.
Also, because the dumbbells allow horizontal
shoulder abduction (moving your arm towards
the center of your body), you will get more
activation in the pectoral muscles as a whole.
Set the bench to around a 30-40 degree
incline.
SET FOR SET PPL Workout Program
Dumbbell Incline Press:
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A misconception exists that the bench press is
the best movement for the chest. It’s not. The
dip is. The bench is still a great movement for
strength and power development, but it
doesn’t it the chest as much as people think.
There’s an adage that goes around the oldschool gym guys.
“Bench builds the tri’s. Dips build the chest”
If you want a huge chest, you need to do dips.
They are the best pushing bodyweight
exercise there is, and their movement pattern
can’t be replicated.
SET FOR SET PPL Workout Program
Dips:
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The upright row is a movement that falls
somewhere between pushing and pulling due
to the muscles it works.
However, it’s good to work this in on your
pushing day. The upright row will primarily
work your delt and upper back while also
hitting the biceps some.
SET FOR SET PPL Workout Program
Upright Row:
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The chest fly is a great movement for the
chest, shoulders and arms. It is particularly
effective for the chest as you can really
squeeze and create tension.
Over time, you can build a really defined chest
with the chest fly. It can be done with a cable
machine, dumbbells or a pec deck.
Do all three to switch things up. Moreover, try
to hit the fly from different angles by adjusting
the cable pulley level or doing incline, flat and
decline db chest fly.
SET FOR SET PPL Workout Program
Cable Fly:
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An old-school classic and perhaps the best
tricep isolation exercises there is. Use an EZcurl bar as it will be much more comfortable
and you’ll be able to load the most weight and
really isolate the triceps.
The real beauty of the skull crusher is you’re
stronger in the skull crusher position than
most other triceps exercises, which means
you’ll gain more strength too.
SET FOR SET PPL Workout Program
Skull Crusher:
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Tricep pressdowns are a great exercise to
target the triceps. Plus, there are a ton of
varieties that you can do with this one move.
Good variations to include are rope, reversegrip straight bar, prone grip straight bar, Yhandle.
Switch up your attachment and hand position
each session to ensure you are targeting all
three heads of your triceps effectively.
SET FOR SET PPL Workout Program
Triceps Pressdown:
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Deadlift
Chin Ups
Bent Over Row
Single Arm Dumbbell Row
Seated Back Row
Front Shrug
Face Pull
Cable Bicep Curl
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SET FOR SET PPL Workout Program
BEST
PULL
EXERCISES
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The deadlift is the king of barbell movements.
While considered a lower-body exercises, the
deadlift is genuinely a full body workout. Using
the deadlift on your pulling day is great as it
allows you to essentially hit your legs on two
days of a PPL. It also allows you to concentrate
on it separately from the squat, as both are
taxing exercises.
The deadlift is going to primarily train the
hamstrings, glutes, and spinal erectors. However,
the quads are also used extensively in this
movement to push into the ground, along with
the traps and lats to keep the upper back solid.
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If you don't want to do conventional deadlifts,
there are several deadlift alternatives that are
almost as good for building size and strength.
SET FOR SET PPL Workout Program
Deadlift:
The king of bodyweight pulling exercises.
Actually, these don’t need “bodyweight” to
modify that statement. They are the king of
pulling exercises.
Chin-ups are going to work literally every back
in your muscle PLUS your biceps as you use
an underhand grip.
Studies show they will even activate more
muscles than the lat-pulldown, making them
the superior back exercise. On top of that, you
will also get a killer core workout.
SET FOR SET PPL Workout Program
Chin Ups:
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The bent-over barbell row is going to destroy
your back in the lateral plane (horizontal pull).
Like the chin-up, it’ll train your entire back but
with different biomechanics, which means new
stimulus.
It’s also a great movement to train your
posterior chain (hamstrings, glutes, spinal
erectors) isometrically due to the bent over
position.
These muscles will fire like mad to give you a
solid base to pull from. Bent-over barbell
rows work well, heavy or light.
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Traditionally done with an overhand grip, you
can also switch up your grip to underhand to
target your back muscles a bit differently.
SET FOR SET PPL Workout Program
Bent Over Barbell Row:
If you are a beginner, stick to the traditional single
arm dumbbell rows. However, once you have
been training for a while, implement Kroc Rows.
Kroc rows are similar to the dumbbell row, but
they use a lot more weight and body momentum.
Essentially, a Kroc row is a heavy one arm
dumbbell row with a lot of cheating reps. Use a
weight that you can do ~4-5 clean reps with but
knock out 15+ using body English.
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To do this, you use a very explosive motion at the
bottom of the rep and a little body momentum.
Don’t worry about “concentrating on the
contraction”. The weight used will be more than
enough to overload the muscles as you will be
knocking out a ton of reps. Also, it’s ok if your
range of motion shortens towards the end of the
set.
SET FOR SET PPL Workout Program
Kroc Row:
SET FOR SET PPL Workout Program
Close Grip Seated Row:
Time to take a seat and really focus on hitting
the back. The close-grip seated row is a great
exercise to use with lighter weight and high
reps (focus on your mind-muscle contraction!).
This exercise is meant to concentrates on
hypertrophy.
”Close-grip” is listed as its biomechanics are
substantially different from the overhand bentover barbell row. However, it’s a good idea to
use various grips with this movement: Widegrip, neutral grip, even a rope attachment.
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Everything is virtually the same for the set-up.
Still, the difference in grip will hit the back
slightly different while also adding enough
variety to keep this exercise exciting.
Nothing will make you look more swole than a
nice set of upper traps. But to really make
them grow, you need some direct work.
While there are many great variations to the
shrug if you want to build the upper traps,
stick with the frontal shrug. Studies have
shown that this variation is the most effective
for maximum muscle fiber recruitment.
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A front shrug is done by holding your hands in
front of your body with a prone grip. We
recommend a barbell over dumbbells as the
range of motion is easier. Use heavy-weight
with low reps but a long pause at the top (3+
seconds). This allows sufficient time under
tension while using heavy-weight.
SET FOR SET PPL Workout Program
Front Shrug:
Face pulls are the ultimate accessory pulling
movement.
This exercise is going to significantly increase
the strength of your traps, rhomboids, and
delts. It’s also particularly effective at building
the rear delts.
Collectively, this will increase your scapula
control, improve your shoulder health, and fix
your posture.
SET FOR SET PPL Workout Program
Face Pull:
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Besides building a bulging bicep, bicep curls
will strengthen the elbow joint’s tendons and
ligaments, helping to mitigate future injury as
the elbow is a common location for an overuse
injury.
The cable machine is a great option to use for
bicep curls as it provides constant tension.
We recommend that you switch it up each
session, i.e.:
• Hammer Curl (Rope Attachment)
• Underhand Grip (EZ Handle)
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• Reverse Grip (Straight Bar)
SET FOR SET PPL Workout Program
Bicep Curl with Cable Machine:
Back Squat
Front Squat
Hip Thrust
Leg Press
Lunges
Dumbbell Sumo Deadlift
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SET FOR SET PPL Workout Program
BEST
LEG
EXERCISES
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The back squat is a must have in your training
routine. They are the greatest exercise to
create pure size and strength in the entire
lower body.
Plus, you will get an insane core workout.
Squats will make your quads, glutes, and
hamstrings blow up.
SET FOR SET PPL Workout Program
Back Squat:
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Front squats are largely overshadowed by the
back squat, but they shouldn’t be. Front squats
are actually the preferred movement by many
professional coaches as it has better transfer to
athletic movements. It’s also going to drastically
increase your mobility and core strength. But
you should still do back squats!
The front squat differs from the back squat as
the bar is set in the front of the body (obvious
enough?). This little change causes a massive
difference in the biomechanics of the movement.
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As the lifter descends, he must keep an
excessively upright torso to keep the bar from
falling. This means little hip flexion and more
knee flexion. Together, this results in a much
larger load placed on the quadriceps.
SET FOR SET PPL Workout Program
Front Squat:
The barbell hip thrust is the best exercise to
train the glutes. Not only will it create a
powerful butt and hamstrings, it’s also going
to have an incredible transfer of performance
to the deadlift and back squat.
When done, just be warned; start light!
Trainees unaccustomed to this exercise are
not used to the amount of activation they get
in their glutes and hamstrings. This can leave
you incredibly sore if you do too much too
soon.
SET FOR SET PPL Workout Program
Barbell Hip Thrust:
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The leg press is the only machine on this list. It
is an extremely effective way to train your
entire lower body while taking strain off of your
lower back.
This allows you to get more volume in with out
getting injured. Also, you can alter the muscle
activation by changing the seat angle and leg
placement.
Neither is better or worse than the other so
play around with different variations.
SET FOR SET PPL Workout Program
Leg Press:
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Lunges are not a true unilateral exercise as you
use both legs to perform the movement (known
as bilateral). However, the emphasis is placed on
the forward leg.
That said, lunges will also kill your quads, glutes,
hamstrings, and calf muscles.
Further, lunges will significantly increase your
balance and coordination.
Another great things is they are incredibly
effective with just bodyweight and you can hold
dumbbells to increase the load. Although lunges
are generally not very suitable for heavy loads.
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Many great lifter’s common practice is to only
use bodyweight with lunges and perform very
high volumes with them. As in 100+ steps.
SET FOR SET PPL Workout Program
Lunges:
Dumbbell sumo deadlifts are an amazingly
effective yet underutilized exercise.
Due to the higher amount of knee flexion and
wider stance in a sumo deadlift, you will get
more activation in the quadriceps and that
pesky area for many, the inner thigh; otherwise
known as the hip adductors.
Because the mobility required for the sumo
deadlift is much more difficult for people,
using a single dumbbell is a much better
option for universal use.
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As dumbbells only go so heavy, it almost
forces you to use high reps, giving you that
variety of stimuli.
SET FOR SET PPL Workout Program
Dumbbell Sumo Deadlift:
Here are the top alternative or additional
exercises you can include in your program.
Alternative
Push
Exercises:
Alternative
Pull
Exercises:
Alternative
Leg
Exercises:
Dumbbell Press
T-Bar Row
Trap Bar
Deadlift
Close-Grip
Bench Press
Rack Pulls
Leg Press
Push-ups
Pull-Ups
Hack Squat
Landmine
Presses
Straight Arm
Lat Pulldown
Romanian
Deadlift
Seated
Lat Pull Down
Shoulder Press
Arnold Press
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Overhead
Tricep
Extensions
Bulgarian Split
Squat
Standing Single
Arm Cable Row
Calf Raises
Dumbbell Curl
Leg Curl &
Extension
SET FOR SET PPL Workout Program
ALTERNATIVE EXERCISES
Even when lifting weights, altering the weights
and other variables can create significantly
different changes on the body.
Unless you are specifically training as a
powerlifter or a bodybuilder, you should work
out across the whole spectrum of reps.
Still, professional lifters use the entire range as
there is a distinct relationship between
hypertrophy (muscle growth) and strength or
power development.
A bigger muscle can become a stronger
muscle, and a stronger muscle can make a
bigger muscle.
Below are some guidelines for the repetition
spectrum:
• Power: 1-3 reps using 70-95% 1RM
• Strength: 4-6 reps using 80-90% 1RM
• Hypertrophy: 8-15+ reps using 75-65%
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1RM
SET FOR SET PPL Workout Program
THE BEST REP SCHEME TO
USE IN A PUSH, PULL, LEG
SPLIT
As mentioned, ideally, you should use
every rep range on each day.
However, while you can use light-weight for
every movement, not every movement is
suitable for heavy-weight.
The exercises are listed in order which you can
think of as “Heavy—>Light”.
This means that the exercises at the top of
each day are more suitable for heavy-weight
while those at the bottom are more suitable for
lighter weight.
SET FOR SET PPL Workout Program
WHAT LIFTS FOR EACH REP
RANGE?
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The vast majority of people will suffice, mainly
working in the strength and hypertrophy
range. The only real power exercise on this list
is the push press.
Workouts in our PPL program will include:
• 2-3 Exercises: 4-6 rep range
• 1-3 Exercises: 8 rep range
• 1-4 exercises: 12+ rep range.
SET FOR SET PPL Workout Program
HOW MANY EXERCISES IN
EACH REP RANGE?
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Sets will range from 3-5 sets with 0:30-2:00 of
rest in between.
• 4-5 Rep Range: Use 4-5 sets with 2:00 of
rest
• 6 Rep Range: Use 4 sets with 2:00 of rest
• 8 Rep Range: Use 3 sets with 1:30-2:00 of
rest
• 12+: Use 2-3 sets with :30-1:00 of rest
All of this is simply good info to know.
However, we will outline everything for you in
the program below.
SET FOR SET PPL Workout Program
HOW MANY SETS AND REST
TIME?
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*After we run through the workouts we will
show you how this PPL program will work with
3, 4, 5, or 6 training days per week*
SET FOR SET PPL Workout Program
PPL
WORKOUT
PROGRAM
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5 sets
4 reps @87%
1RM
2 min rest
4 sets
5 reps @85%
1RM
2 min rest
Shoulder
Press
4 sets
6 reps @82%
1RM
2 min rest
Dips
(weighted if
needed)
3 sets
8 reps
1.5 min rest
Push Press
Bench Press
Upright Row
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Triceps
Pressdown
or Skull
Crusher
(alternate)
3 sets
3 sets
8 reps @80%
1.5 min rest
1RM
12 reps
@75% 1RM
(last set to
failure)
1 min
SET FOR SET PPL Workout Program
PUSH DAY:
Deadlift
5 sets
4 reps
@87%1RM
Chin Ups
(weighted if
needed)
4 sets
6 reps
2 min rest
Bent Over
Row
4 sets
6 reps @82%
1RM
2 min rest
3 sets
15+ reps (go
heavy)
1 min rest
between
arms
3 sets
8 reps @80%
1.5 mins rest
1RM
3 sets
12 reps with
75% 1RM
(last set to
failure)
Kroc Row
Face Pulls
Bicep Curl
with Cable
Machine
2 min rest
1 min rest
SET FOR SET PPL Workout Program
PULL DAY:
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5 sets
5 reps
@85%1RM
2 min rest
Barbell Hip
Thrust
4 sets
6 reps @82%
1RM
2 min rest
Front Squat
4 sets
6 reps @82%
1RM
2 min rest
Leg Press
3 sets
8 reps @80%
1.5 min rest
1RM
Lunges
3 sets
10 steps
1.5 min rest
3 sets
12 reps
@75% 1RM
1 min rest
Back Squat
Sumo DB
Deadlift
SET FOR SET PPL Workout Program
LEG DAY:
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• Feel free to adjust as needed - You can alter
the rep schemes slightly to suit your needs
as well as the exercises.
• DO NOT immediately start with heavy
weights if you are new to lifting. Start light.
• *The 1RM% are an estimate and don’t need
to be exact. Work in a rep range for each set
that leaves about 2-3 reps left in the tank*.
• Optional but recommend adding 1 core
exercise at the end of each workout.
• Optional but recommend 1-3 30 minute
cardio sessions per week.
SET FOR SET PPL Workout Program
Workout Notes:
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With our PPL program, you can choose to
train 3, 4, 5, or 6 days per week.
One thing to note is that it’s very important to
try to spread out your training days (although
not really possible with a 6 day split). Ideally,
you want to put rest days in-between sessions
where possible.
Regardless of how many days you train a
week, you’ll cycle through Push, Pull, & Legs:
• Session 1: Pushing Day
• Session 2: Pulling Day
• Session 3: Legs Day
• Session 4: Pushing Day
• Session 5: Pulling Day
• Session 6: Legs Day
…and continue
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On the next pages we will show you the best
ways to arrange training days for 3, 4, 5 or 6
days per week using our PPL workouts.
SET FOR SET PPL Workout Program
3, 4, 5, OR 6 DAYS
PER WEEK
For the 3 day PPL, you will be doing the push,
pull, and leg workout one time each.
In terms of rest days, you should separate two
sessions with one day of rest and one session
with two days of rest. For example, your
training days could be:
• M,W,F
• M,W,Sa
• Tu,F,Su
Ideally, you don’t want to train two days in a
row if you are doing a 3 day per week
schedule. This is because by giving yourself
the rest day or two between sessions, you’ll
be able to bring intensity.
Tip: Plan the two day rest day before your
hardest workout of the week.
Cardio: Optional, but we recommend two 30
minute sessions each week. This will not make
you lose muscle. It’s great for keeping fat off.
SET FOR SET PPL Workout Program
3-DAY PPL WORKOUT
SCHEDULE:
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With the 4 day option, it’s recommended that
you do two days on, one day off, two days on,
and then two days off, rather than multiple
days in a row. For example, you’d train:
• M,Tu,Th,F
• Tu,W,F,Sa
You can also put two days of rest in the middle
of your training week rather than at the end:
• M,Tu,Th,Sa
• M,W,Th,Sa
As for how your PPL will rotate, it’ll look like
this:
• Session 1: Push
• Session 2: Pull
• Session 3: Legs
• Session 4: Push
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Then you’d start where you left off the
following week, which would be Pull. Continue
like this until the end of the program.
SET FOR SET PPL Workout Program
4-DAY PPL WORKOUT
SCHEDULE
The most superior method is to train three days
in a row and then two days in a row, both with a
single day of rest in between, as it allows for
better recovery and more efficient workouts.
For example, you’d train:
• M,Tu,W,F,Sa
• M,Tu,Th,F,Sa
You could do 5 days in a row if you really want
your weekends free or something, but it’s tough
to bring the heat to each workout like that.
As for how your PPL will rotate, it’ll look like
this:
• Session 1: Push
• Session 2: Pull
• Session 3: Legs
• Session 4: Push
• Session 5: Pull
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Then you’d start where you left off the following
week, which would be Legs. Continue like this
until the end of the program.
SET FOR SET PPL Workout Program
5-DAY PPL WORKOUT
SCHEDULE
The vast majority of people don’t need to train six
days a week. It’s arguably no more effective than
four or five days a week and can even be
detrimental to your gains. Only advanced trainees
should do this.
There’s only one way to train six days a week; six
days of training with one day of rest - Choose
your rest day wisely.
Either way, you’ll be doing the push, pull, and leg
workouts twice each week. So, Push, Pull, Legs,
Push, Pull, Legs, Rest. Repeat.
Alternatively (and ideally) you can do a “quasi-6
day split”, which is based on 8 days rather than 7.
It would look like this:
• M,Tu,W (Push, Pull, Legs)
• Th (Rest)
• F,Sa,Su (Push, Pull, Legs)
• M (Rest)
• …and continue like this.
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With this, each week will be different, as it rotates
up one day due to the rest day on the 8th day.
This is the best way to run a “6 day” PPL.
SET FOR SET PPL Workout Program
6-DAY PPL WORKOUT
SCHEDULE
Here are some common alterations to make
your Push, Pull, Legs routine fit your needs.
1. If you don’t feel comfortable using very
heavy weights then you don’t need to work in
the 4-5 rep range, rather you can use a 6-8 rep
range for the big movements.
2. You could use alternative exercises (which
we provided) if you don’t have access to
certain equipment or you simply prefer another
exercise. Just make sure it’s a good swap!
3. If you want to run a 4 or 5 day split, and you
want more lower body workout volume each
week, then you can schedule your split like this:
• 4 Day Split: Push, Legs, Pull, Legs
• 5 Day Split: Push, Legs, Pull, Legs, Push
(and then the following week would start with
legs and continue with the same pattern)
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4. If you are doing a 3 or 4 day PPL, you could
add a full-body accessory day where you train
your full-body using isolation exercises, as well
as core exercises. This will help increase
volume for muscle growth.
SET FOR SET PPL Workout Program
CAN YOU ALTER THE PPL
TRAINING PLAN AT ALL?
You must use PROGRESSIVE OVERLOAD! To
continue to grow, you need to try to add to your
total load every week, especially the compound
movements. That said, if you decide to run this
program for a while, you have some more options:
1. Swap out exercises: If you find that your
growth has become stagnant after a few months,
all you need to do is swap out for similar
movements, such as:
• Bench Press—> Incline or DB Bench Press
• Deadlifts—> Trap Bar Deadlifts or Deficit
Deadlifts
• Chin-ups—> Pull-ups or Lat Pull-Down
2. Change the order of exercises: Instead of
swapping out exercises, just swap the order - i.e.,
do bench press before push press on push day.
3. Alter the rep scheme you are using: This is
called periodization and consists of blocks where
you change from training a movement in the
power, strength, and hypertrophy range. For
example, if you run a 6 day PPL, the first three
PPLs of the week could be the strength range,
and the last three could be the hypertrophy range.
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4. REST! Take a de-load week every once in a
while. This is extremely underrated.
SET FOR SET PPL Workout Program
HOW TO PROGRESS ON THIS
PUSH PULL LEG PROGRAM
This is all you need to know about this
amazingly effective split.
Use this as your base while critiquing the plan
to fit your needs and level.
As long as you maintain the fundamental
ideas, PPL is going to work for you.
Have Questions?
Our team is #alwaysready to answer any of
your questions or concerns
Click here to speak to a member of our Squad
SET FOR SET PPL Workout Program
PUSH, PULL, LEGS….LET’S GO!
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HYPERTROPHY PROGRAM
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STRENGTH PROGRAM
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SET FOR SET PPL Workout Program
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with your physician or professional medical care provider
before beginning any diet, exercise program or
supplementation.
SET FOR SET is not a licensed medical care provider, doctor
or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific exercise, diet
or supplementation on a medical condition. None of the
contents in this document should be considered medical
advice.
You should understand that when engaging in any exercise or
exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
engage in the contents of this program, you agree that you do
so at your own risk, are voluntarily participating in these
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All that said, just be safe, train hard, and treat your body with
respect. All will be stellar.
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SET FOR SET PPL Workout Program
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