Push Pull Legs (PPL): The Complete Indian Guide
Push Pull Legs (PPL) is a training split that groups muscles by function: pushing muscles (chest, shoulders, triceps) on Push day, pulling muscles (back, biceps) on Pull day, and legs on Leg day. The 6-day PPL version trains each muscle twice per week — aligned with research showing 2+ sessions per muscle per week is optimal for hypertrophy. Best suited for intermediate trainees with 6+ months of consistent training.
What Is the Push Pull Legs Split?
Push Pull Legs (PPL) is a training split that organises workouts by the type of movement performed rather than by individual muscle group. The three session types are:
- Push Day: All exercises where you push weight away from your body — bench press, overhead press, tricep dips, lateral raises. Primary muscles: chest, anterior deltoids, lateral deltoids, triceps.
- Pull Day: All exercises where you pull weight toward your body — deadlifts, barbell rows, lat pulldowns, face pulls, bicep curls. Primary muscles: lats, rhomboids, mid and lower traps, biceps, rear deltoids.
- Leg Day: All lower body exercises — squats, leg press, Romanian deadlift, leg curl, calf raises, lunges. Primary muscles: quadriceps, hamstrings, glutes, calves.
This functional grouping makes anatomical sense — pushing muscles (chest, shoulders, triceps) work synergistically and are fatigued together, then rest together while the other days target different muscle groups.
The Science: Why PPL Works
PPL's effectiveness is grounded in two well-supported training principles:
Training Frequency
A meta-analysis by Schoenfeld et al. (2016) published in the Journal of Strength and Conditioning Research found that training each muscle group at least twice per week produced significantly greater hypertrophy than once-per-week training when total weekly volume was equated. The 6-day PPL cycle achieves this by cycling through Push/Pull/Legs twice in six days — each muscle group is trained twice per week.
Volume Per Session
By dedicating an entire session to pushing muscles, PPL allows more total weekly sets per muscle group than a full-body routine (which must distribute sets across all muscles in one session). Research by Ralston et al. (2017) confirms that higher weekly set volumes, distributed across multiple sessions, drive greater hypertrophy in trained individuals.
6-Day PPL Schedule
| Day | Session | Primary Muscles |
|---|---|---|
| Monday | Push A | Chest, Shoulders, Triceps |
| Tuesday | Pull A | Back, Biceps, Rear Delts |
| Wednesday | Legs A | Quads, Hamstrings, Glutes, Calves |
| Thursday | Push B | Chest, Shoulders, Triceps |
| Friday | Pull B | Back, Biceps, Rear Delts |
| Saturday | Legs B | Quads, Hamstrings, Glutes, Calves |
| Sunday | Rest | — |
Complete Sample PPL Workouts
Push A — Chest & Shoulder Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 × 6–8 | 2–3 min |
| Incline Dumbbell Press | 3 × 8–10 | 90 sec |
| Overhead Press (barbell or DB) | 3 × 8–10 | 90 sec |
| Lateral Raises | 3 × 12–15 | 60 sec |
| Tricep Pushdown (cable) | 3 × 12–15 | 60 sec |
| Overhead Tricep Extension | 3 × 12–15 | 60 sec |
Push B — Shoulder & Tricep Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press | 4 × 6–8 | 2–3 min |
| Dumbbell Bench Press | 3 × 10–12 | 90 sec |
| Cable Lateral Raises | 3 × 15 | 60 sec |
| Chest Dips (weighted if possible) | 3 × 8–12 | 90 sec |
| Cable Fly | 3 × 12–15 | 60 sec |
| Skull Crushers (EZ bar) | 3 × 10–12 | 60 sec |
Pull A — Back Width Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-ups or Lat Pulldown | 4 × 6–10 | 2 min |
| Barbell Row | 4 × 6–8 | 2 min |
| Seated Cable Row | 3 × 10–12 | 90 sec |
| Face Pulls | 3 × 15 | 60 sec |
| Dumbbell Curl | 3 × 10–12 | 60 sec |
| Hammer Curl | 3 × 10–12 | 60 sec |
Pull B — Back Thickness Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 4 × 4–6 | 3 min |
| Chest-Supported Row | 3 × 10–12 | 90 sec |
| Single-arm Dumbbell Row | 3 × 10 each | 90 sec |
| Rear Delt Fly | 3 × 15 | 60 sec |
| EZ Bar Curl | 3 × 10–12 | 60 sec |
| Cable Curl | 3 × 12–15 | 60 sec |
Legs A — Quad Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Back Squat | 4 × 6–8 | 3 min |
| Leg Press | 3 × 10–12 | 2 min |
| Romanian Deadlift | 3 × 10–12 | 90 sec |
| Leg Curl | 3 × 12–15 | 75 sec |
| Leg Extension | 3 × 12–15 | 75 sec |
| Standing Calf Raise | 4 × 15–20 | 60 sec |
Legs B — Posterior Chain Focus
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Romanian Deadlift | 4 × 8–10 | 2 min |
| Bulgarian Split Squat | 3 × 10 each leg | 90 sec |
| Hip Thrust | 3 × 12–15 | 90 sec |
| Leg Curl | 4 × 10–12 | 75 sec |
| Hack Squat or Leg Press | 3 × 12–15 | 2 min |
| Seated Calf Raise | 4 × 15–20 | 60 sec |
How to Progress on PPL
Apply the double progression method for each exercise:
- Choose a weight where you can complete the bottom of the rep range (e.g. 6 reps for a 6–8 rep exercise) with 1–2 reps left in reserve
- Each session, aim to add 1 rep until you reach the top of the range (e.g. 8 reps)
- Once you consistently complete the top of the range with good form, add the smallest available weight increment (1.25–2.5 kg) next session
- Track every session in a logbook or app — this is non-negotiable for consistent progression
Nutrition for PPL Success
Six training days per week demands robust nutritional support. Key requirements:
- Calories: Eat at TDEE or a modest surplus (200–300 kcal) for muscle gain. Use our TDEE Calculator to find your maintenance.
- Protein: 1.8–2.2g per kg body weight daily. With 6 training sessions per week, protein demands are elevated — calculate your target with our Protein Calculator.
- Carbohydrates: High training frequency and volume increase glycogen demands. Do not excessively restrict carbohydrates on a 6-day PPL programme.
- Recovery: 7–9 hours of sleep is essential. PPL's 6-day structure leaves little margin for poor sleep and recovery habits.
Is PPL Right for You?
| PPL is a good choice if… | PPL may not suit you if… |
|---|---|
| You have 6+ months of consistent training | You are a true beginner |
| You can commit to 5–6 sessions per week | You can only train 3 days per week |
| Muscle gain is your primary goal | General fitness or fat loss is the main goal |
| You enjoy training and recover well | You have limited recovery capacity or high life stress |
| Your gym has reliable access to key equipment | Equipment access is inconsistent |
Frequently Asked Questions
References
- Schoenfeld BJ et al. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. J Strength Cond Res. 2016;30(7):1995-2003.
- Ralston GW et al. The effect of weekly set volume on strength gain. Sports Med. 2017;47(12):2585-2601.
- Colquhoun RJ et al. Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations. J Strength Cond Res. 2018;32(5):1207-1213.
- Krieger JW. Single vs multiple sets of resistance exercise for muscle hypertrophy. J Strength Cond Res. 2010;24(4):1150-1159.