The Ultimate Workout Split
Transform Your Physique with PPL Workout
Discover the science-backed Push Pull Legs split that’s helped thousands build muscle, gain strength, and achieve their dream physique
Understanding PPL
What is Push Pull Legs (PPL)?
PPL is an efficient training split that organizes workouts by movement patterns: pushing exercises, pulling exercises, and leg exercises. This scientifically-proven approach optimizes recovery while maximizing muscle growth and strength gains.
Push: Targets chest, shoulders, and triceps (e.g., bench press, overhead press).
Pull: Focuses on back, biceps, and rear delts (e.g., deadlifts, pull-ups).
Legs: Works the lower body, including quads, hamstrings, glutes, and calves (e.g., squats, lunges).
Transformations
Why Choose PPL
8 Proven Benefits of PPL
Optimal Muscle Recovery
24-48 hours rest between targeting the same muscle groups
Faster Strength Gains
Focus on compound movements for maximum strength development
Better Muscle Growth
Optimal training frequency for hypertrophy
Time Efficient
3-6 days per week flexibility to fit your schedule
Prevents Plateaus
Built-in progression system for continuous gains
Balanced Development
Equal attention to all major muscle groups
Injury Prevention
Structured recovery periods reduce injury risk
Customizable
Adaptable to all experience levels
Complete Exercise Database
PPL Exercise Library
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Camiele James
Founder & CEO
Filip Flekks
Manager
Jenifer Kate
Sr. Yoga Teacher
Sasha Briks
Sr. Yoga Teacher
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Transform Your Body with PPL
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Have You Question in Mind?
Frequently Asked Questions About PPL
What is a Push-Pull-Legs (PPL) workout?
A Push-Pull-Legs (PPL) workout is a training split that divides exercises into three categories: Push (chest, shoulders, triceps), Pull (back, biceps, rear delts), and Legs (quads, hamstrings, glutes, calves). This structure ensures balanced muscle development and optimal recovery.
Is PPL suitable for beginners?
Yes, PPL is great for beginners! It provides a structured approach to weightlifting, allowing you to focus on proper form and progressive overload. Start with lighter weights and gradually increase intensity as you build strength and confidence.
How often should I do PPL workouts?
PPL can be done 3, 4, or 6 days per week, depending on your schedule and fitness level. Choose a schedule that fits your lifestyle and allows for adequate recovery.
Can I do PPL at home?
Absolutely! You can perform PPL workouts at home with minimal equipment, such as dumbbells, resistance bands, or bodyweight exercises.
What are the benefits of PPL?
The PPL program offers several benefits, including balanced muscle development, efficient workouts, flexible scheduling, and improved recovery.v
How long should a PPL workout be?
A typical PPL workout lasts 60–90 minutes, depending on your experience level and the number of exercises.
What’s the difference between PPL and full-body workouts?
PPL focuses on specific muscle groups each day, while full-body workouts target all major muscle groups in a single session. PPL is ideal for intermediate and advanced lifters, while full-body workouts are better for beginners.
How do I progress in a PPL program?
To progress in a PPL program, focus on progressive overload, proper form, rest and recovery, and nutrition.
Can I combine PPL with cardio?
Yes, you can combine PPL with cardio! For fat loss, add 2–3 cardio sessions per week. For muscle growth, limit cardio to 1–2 sessions per week.
What is a Push-Pull-Legs (PPL) workout?
A Push-Pull-Legs (PPL) workout is a training split that divides exercises into three categories: Push (chest, shoulders, triceps), Pull (back, biceps, rear delts), and Legs (quads, hamstrings, glutes, calves). This structure ensures balanced muscle development and optimal recovery.
Is PPL suitable for beginners?
Yes, PPL is great for beginners! It provides a structured approach to weightlifting, allowing you to focus on proper form and progressive overload. Start with lighter weights and gradually increase intensity as you build strength and confidence.
How often should I do PPL workouts?
PPL can be done 3, 4, or 6 days per week, depending on your schedule and fitness level. Choose a schedule that fits your lifestyle and allows for adequate recovery.
Can I do PPL at home?
Absolutely! You can perform PPL workouts at home with minimal equipment, such as dumbbells, resistance bands, or bodyweight exercises.
What are the benefits of PPL?
The PPL program offers several benefits, including balanced muscle development, efficient workouts, flexible scheduling, and improved recovery.
How long should a PPL workout be?
A typical PPL workout lasts 60–90 minutes, depending on your experience level and the number of exercises.
Can I combine PPL with cardio?
Yes, you can combine PPL with cardio! For fat loss, add 2–3 cardio sessions per week. For muscle growth, limit cardio to 1–2 sessions per week.
What’s the difference between PPL and full-body workouts?
PPL focuses on specific muscle groups each day, while full-body workouts target all major muscle groups in a single session. PPL is ideal for intermediate and advanced lifters, while full-body workouts are better for beginners.
How do I progress in a PPL program?
To progress in a PPL program, focus on progressive overload, proper form, rest and recovery, and nutrition.
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