The Complete Push Pull Legs Guide for Intermediate Lifters
Why the PPL split works, how to structure it, and a six-day program you can run for 12 weeks of consistent gains.
Push Pull Legs (PPL) is one of the most popular training splits — and for good reason. It scales well, organises the body around its biomechanics, and lets you hit each muscle group twice a week.
Who PPL is for
PPL is best for lifters with at least six months of consistent training who can commit to five or six sessions per week.
How to structure the week
- Day 1 — Push (chest, shoulders, triceps)
- Day 2 — Pull (back, biceps, rear delts)
- Day 3 — Legs (quads, hamstrings, glutes, calves)
- Day 4 — Push
- Day 5 — Pull
- Day 6 — Legs
- Day 7 — Rest
Progressive overload
Add load when you hit the top of the rep range for all working sets on two consecutive sessions. Otherwise, add a rep.
Recovery
Sleep, food, and stress management matter more than the exact exercise selection. Train hard, recover harder.
NKFitness content is for educational purposes only. It is not medical advice, diagnosis, or a substitute for care from a qualified professional. Training and nutrition needs vary. If you have an injury, medical condition, or eating-related concern, get personalised guidance before making major changes.
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