Understanding Push, Pull, Leg Splits in Strength Training: Science, Benefits, and Usage

Strength training programs come in many forms, but one of the most popular and effective methods is the push pull leg (PPL) split. This approach divides workouts into three categories based on movement patterns: pushing exercises, pulling exercises, and leg exercises. Understanding how this split works, what science says about it, and how to apply it can help you build strength efficiently and avoid plateaus.

Push Pull Leg workout setup in a gym

What Are Push, Pull, Leg Splits?

Push pull leg splits organize workouts by grouping exercises that involve similar muscle actions. The three categories are:

• Push workouts: Focus on muscles involved in pushing movements. This includes the chest, shoulders, and triceps. Common exercises are bench press, overhead press, and tricep dips.

• Pull workouts: Target muscles used in pulling actions. This mainly involves the back and biceps. Examples include pull-ups, rows, and bicep curls.

• Leg workouts: Concentrate on the lower body muscles such as quadriceps, hamstrings, glutes, and calves. Squats, deadlifts, and lunges are typical exercises.

  
  

This split allows you to train each muscle group with enough volume and intensity while giving other muscles time to recover.

What Does the Science Say About Push Pull Leg Splits?

Research on training splits shows that the frequency and volume of training play a significant role in muscle growth and strength gains. A push pull leg split typically allows for training each muscle group twice per week, which aligns with findings that suggest hitting muscles more than once weekly can lead to better hypertrophy and strength improvements.

A 2016 study published in the Journal of Strength and Conditioning Research found that training muscle groups twice a week produced greater muscle growth compared to once a week, assuming total weekly volume was equal. The PPL split naturally supports this frequency by cycling through push, pull, and leg days.

Additionally, grouping exercises by movement pattern reduces fatigue in non-target muscles during a session. For example, when doing a push workout, your pulling muscles get rest, allowing you to focus energy on pushing muscles. This can improve workout quality and reduce the risk of overtraining.

How to Use Push Pull Leg Splits Effectively

To get the most from a push pull leg split, consider these practical tips:

• Plan your schedule: A common approach is to train six days a week, alternating push, pull, and leg workouts twice. For example, Monday push, Tuesday pull, Wednesday legs, then repeat Thursday through Saturday.

• Adjust volume and intensity: Each session should include 3-5 exercises targeting the main muscle groups, with 3-4 sets of 6-12 reps depending on your goals (strength or hypertrophy).

• Include compound and isolation exercises: Compound lifts like squats, bench press, and rows build overall strength, while isolation moves like bicep curls or tricep extensions help target specific muscles.

• Prioritize recovery: Rest days are essential. Use them for light activity or mobility work to support muscle repair.

• Track progress: Keep a workout log to monitor weights, sets, and reps. Gradually increase load or volume to continue making gains.

  
  

When to Use Push Pull Leg Splits

Push pull leg splits work well for many lifters, but they are especially useful in these scenarios:

• Intermediate lifters: If you have some training experience and want to increase frequency without overtraining, PPL offers a balanced approach.

• Those with time for frequent workouts: Training 5-6 days per week fits well with PPL, allowing you to hit muscles twice weekly.

• People aiming for balanced development: Since the split targets all major muscle groups evenly, it helps avoid imbalances.

• Strength and hypertrophy goals: The structure supports both by allowing focused work on each muscle group with adequate recovery.

  
  

Beginners might start with full-body workouts before moving to PPL, while advanced lifters can modify the split by adding more volume or intensity.

Why Use Push Pull Leg Splits

There are several reasons why push pull leg splits remain popular among strength trainers:

• Efficient recovery: By grouping muscles that work together, you avoid overlapping fatigue and allow muscles to recover while training others.

• Flexibility: You can easily adjust the number of training days per week or swap exercises based on your goals or equipment availability.

• Balanced workload: The split ensures no muscle group is neglected, reducing the risk of imbalances or injury.

• Improved focus: Training similar muscles together helps maintain workout flow and mental focus.

• Supports progression: The frequency and volume structure supports steady strength and muscle gains.

  
  

Sample Push Pull Leg Workout Plan

Here’s an example of a weekly plan using the push pull leg split:

| Day | Workout Type | Exercises (3-5 per session) |

|-----------|--------------|-------------------------------------------------------------|

| Monday | Push | Bench press, overhead press, tricep dips, lateral raises |

| Tuesday | Pull | Pull-ups, barbell rows, face pulls, bicep curls |

| Wednesday | Legs | Squats, Romanian deadlifts, lunges, calf raises |

| Thursday | Push | Incline dumbbell press, shoulder press, tricep extensions |

| Friday | Pull | Chin-ups, seated rows, rear delt fly, hammer curls |

| Saturday | Legs | Deadlifts, leg press, Bulgarian split squats, hamstring curls|

| Sunday | Rest | Active recovery or rest |

Adjust sets and reps based on your goals. For strength, focus on 3-6 reps with heavier weights. For muscle growth, aim for 8-12 reps with moderate weights.

Real progress starts with the right plan—and the right support.

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Disclaimer:

The information shared in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare team before beginning a new exercise program, using supplements, or making dietary changes, especially if you have existing health conditions.