The Hype Behind a Push-Pull-Legs Workout Split

What is a Push-Pull-Legs Split?

Push-Pull-Legs, abbreviated as 'PPL,' is a popular split among athletes. The split divides the muscle groups that are exercised depending on the primary movements that are done to target the muscle. The push day, for example, targets the pushing muscles which are the chest, shoulders, and triceps. The pull day, targets the primary pulling muscles which are the back and biceps, and lastly leg day, aims to target each leg muscle.

A PPL split may look something like this:

Monday: Push (Chest, Shoulders, Triceps)

Tuesday: Pull (Back, Biceps)

Wednesday: Legs (Hamstrings, Glutes, Hip Flexors focus)

Thursday: Push (Chest, Shoulders Triceps)

Friday: Pull (Back, Biceps)

Saturday: Legs (Quads, Calves focus)

Sunday: *Rest Day

OR

Monday: Push (Chest, Shoulders, Triceps)

Tuesday: *Rest Day

Wednesday: Pull (Back, Biceps)

Thursday: *Rest Day

Friday: Legs

Saturday: *Rest Day

Sunday: *Rest Day

* Rest days can be interspersed with core training, aerobic exercises, or anything else that will benefit from an active rest day.

Pros & Cons of a PPL Split

A PPL split is most widely utilised by athletes because similar movement patterns contribute in the development of mobility and athletic performance. In contrast, a Bro Split, or an Upper/Lower Body Split, is designed to rapidly develop muscle mass, which has a negative impact on other athletic elements like agility, and coordination.

A significant advantage of a PPL split is the high volume of training. The split allows each muscle group to be exercised about twice a week, allowing for maximal muscular growth while also being excellent for muscle recovery. Furthermore, because the split is centered on movement rather than muscle groups, users of the split feel better recovered and can thus perform better due to the limited overlap of motions done during the various exercises. The balance between high volume training, and decent recovery periods, is what makes the PPL split so unique and balanced.

The PPL split is highly adaptable, and the training frequency may frequently be modified based on personal preference. PPL is usually either a three-day or six-day regimen, as seen above, which provides for a higher training frequency than most other splits. If properly managed, the rotation can also be modified to four training-day weeks, adding on to the flexibility of the split.

An example of a 4-day training week can be seen below:

Week 1:

Monday: Push

Tuesday: Pull

Thursday: Legs

Friday: Push

Week 2:

Monday: Pull

Tuesday: Legs

Thursday: Push

Friday: Pull

Week 3:

Monday: Legs

Tuesday: Push

Thursday: Pull

Friday: Legs

Repeat.

Meanwhile, a PPL split may grow monotonous, especially if you do the same identical push/pull/leg workout twice in the same week. Repetitiveness can lead to boredom and a loss of motivation, which is the opposite of what should be done while exercising. A variety of workouts can be difficult to come by*, but if done correctly, lack of motivation shouldn't be a worry. A PPL split is highly useful, and one of the best splits I've used for muscle strength and growth.

Key Takeaways

One of the most important components of working out is properly selecting your split. A PPL split balances the volume of training as well as the rest time your body needs. Maintaining discipline is essential for any sort of workout split, but it is more important when following a PPL split due to the nature of the repetitiveness. The additional flexibility assists people with variable outside schedules and has supplementary athletic benefits for hybrid athletes. If I say so myself, I would see this as one of the best splits, if not the best!

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