Push Pull Legs (PPL): A Complete Workout Plan

If you want a simple, scalable way to organise your training, the push pull legs (PPL) split is one of the most popular options for UK lifters. This guide is for beginners and intermediates who want a clear push pull legs workout plan they can run three or six days a week.

What is the push pull legs split?

PPL groups your training by movement pattern across three sessions. You train muscles that work together on the same day, which keeps each workout focused and gives every muscle group time to recover before you hit it again.

• Push: chest, shoulders and triceps (pressing movements).
• Pull: back and biceps (pulling movements).
• Legs: quads, hamstrings, glutes and calves.

Because each session shares a common function, you avoid the overlap you get with less structured routines, and you can add sensible training volume without hammering the same muscles two days running.

Who does PPL suit?

PPL works well for people who can commit to at least three gym sessions a week and want a logical structure to follow. Beginners can start with the three-day version to build the movements and recover fully. Intermediate lifters who train more often can run the six-day version for extra volume. If you are brand new to training and supplements, our beginner's guide to sports supplements is a useful companion read.

The 3-day PPL schedule

The three-day version runs Push, Pull and Legs once each per week, typically Monday, Wednesday and Friday. It is a strong entry point because you get a full rest day between sessions.

• Monday: Push
• Wednesday: Pull
• Friday: Legs
• Weekend: rest or light activity

The 6-day PPL schedule

Once you are recovering well and want more volume, you can double the split to six days, resting on Sunday.

• Monday: Push A
• Tuesday: Pull A
• Wednesday: Legs A
• Thursday: Push B
• Friday: Pull B
• Saturday: Legs B
• Sunday: rest

Running two slightly different versions of each day (A and B) lets you vary exercises, rep ranges and emphasis, so you cover more angles across the week. This is demanding, so only step up to six days when your sleep, nutrition and recovery can support it.

Example exercises for each day

Push day

• Barbell or dumbbell bench press
• Overhead (shoulder) press
• Incline dumbbell press
• Lateral raises
• Triceps pushdowns and overhead extensions

Pull day

• Deadlift or rack pull (early in the week)
• Pull-ups or lat pulldowns
• Bent-over rows or seated cable rows
• Face pulls
• Barbell or dumbbell curls

Legs day

• Back squat or leg press
• Romanian deadlift
• Walking lunges or split squats
• Leg curls and leg extensions
• Standing or seated calf raises

Aim for roughly 3–4 sets of 6–12 reps on most movements, leaving one or two reps in reserve on your working sets. Warm up thoroughly and keep your form tight before chasing heavier loads.

How to progress over time

Structure only works if you make it harder over the weeks. The simplest method is progressive overload: gradually increasing the demand on your muscles session by session.

• Add reps: if you hit the top of your rep range with good form, add a rep next time.
• Add weight: once you can complete all sets at the top of the range, add a small amount of load and drop back to the lower rep count.
• Add sets: introduce an extra set on key lifts if recovery allows.
• Track it: log your lifts so you can see progress and know when to push.

Deload every 6–8 weeks by reducing weight or volume for a week to let your body catch up.

Where supplements fit around PPL

No supplement replaces consistent training, sleep and a sensible diet, but a few products are popular with lifters to support their routine. Protein contributes to the growth and maintenance of muscle mass, so many people use a daily protein powder to help meet their overall intake around training. If you are unsure how much you need, see how much protein you need per day.

Creatine monohydrate is one of the most widely researched supplements. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with this benefit obtained at a daily intake of 3 g. You can learn more in our creatine beginner's guide or browse creatine directly. Some people also use a pre-workout before harder push, pull or legs sessions for the caffeine and other ingredients; high-caffeine products are not suitable for under-18s or anyone pregnant or breastfeeding, so always check the label and stick to the stated serving.

The bottom line

Push pull legs is a flexible, proven way to structure your week, whether you train three days or six. Nail the movements, progress gradually and support your effort with good nutrition. When you are ready to stock up, explore our full range of sports nutrition and supplements at NE Commerce, with genuine products and fast UK delivery.

A quick note

This article is general information, not medical or nutritional advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle, and should not be used to prevent or treat any illness. Always read the product label, do your own research, and speak to a qualified doctor, pharmacist or registered nutritionist before starting a new supplement — especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.