Classic Push Pull Leg Split Workout Routine (with PDF)

If you are in search of a workout routine that promises optimal muscle growth and strength gains, look no further than the tried-and-true Classic Push-Pull-Legs (PPL) split.

Embraced by many legendary bodybuilders such as Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler, the PPL split has earned its reputation as a cornerstone in the world of resistance training.

In this article, we will explore what PPL is, the Classic PPL split workout routine, its advantages, and split variations.

What is Push Pull leg Split?

The PPL split organizes your workout into three sections: push exercises, pull exercises, and leg exercises. The basic principle behind this division is that your training will be more effective and your muscles will have enough time to recover between sessions if you concentrate on particular muscle groups in each section.

This split ensures that all major muscle groups are targeted and stimulated, providing a well-rounded approach to your fitness routine.

Let’s check out the muscles involved in each session of a PPL routine

1. Push: Chest, Triceps, Shoulders
2. Pull: Latissimus Dorsi, Biceps, Upper Back, Forearms
3. Leg: Quadriceps, Glutes, Hamstrings, Calves, Lower Back, Core

Advantages of PPL Split Workout Schedule

• Training each muscle group twice a week with PPL splits promotes increased training frequency and muscle hypertrophy.^[1]
• The split design ensures that muscle groups get ample rest between sessions, contributing to enhanced recovery. ^[2]
• Whether the goal is hypertrophy, strength, or overall fitness, the PPL split can be adapted.
• PPL splits offer flexibility in training with various split options, accommodating different schedules and lifestyles.^[3]

Classic Push Pull Leg Workout Routine

Our Classic PPL routine will be your perfect workout companion. We have strategically targeted all your push, pull, and leg muscles, ensuring a comprehensive and effective training program.

Push Workout

• Barbell Bench Press: 4 sets x 8-12 reps
• Inclined Dumbell Press: 3 sets x 10-15 reps
• Incline Dumbell Chest Flyes: 3 sets x 12-15 reps
• Overhead Dumbbell Press: 3 sets x 10-15 reps
• Lateral Raises: 3 sets x 15-20 reps
• Triceps Skull Crushers: 3 sets x 12-15 reps
• Single Arm Dumbell Extension: 3 sets x 12-15 reps
• Push-Ups: 3 sets x As Many Reps As Possible

Pull Workout

• Deadlifts: 4 sets x 6-10 reps
• Bent-Over Rows: 3 sets x 10-12 reps
• Face Pulls: 3 sets x 15-20 reps
• EZ-Barbell Curls: 3 sets x 12-15 reps
• Hammer Curls: 3 sets x 12-15 reps
• Preacher Curls: 3 sets x 12-15 reps
• Barbell Shrugs: 3 sets x 12-15 reps
• Pull-Ups/Chin-Ups: 3 sets x As Many Reps As Possible

Leg Workout

• Back Squats: 4 sets x 8-12 reps
• Walking Lunges: 3 sets x 12-15 reps per leg
• Barbell Hip Thrust: 3 sets x 10-12 reps
• Leg Press: 3 sets x 12-15 reps
• Seated Leg Extension: 3 sets x 12-15 reps
• Lying Hamstring Curls: 3 sets x 12-15 reps
• Calf Raises: 4 sets x 15-20 reps
• Crunches: 3 sets x As Many Reps As Possible

Different Types of PPL Split

Let’s examine the most popular PPL splits, each with its own unique characteristics.

Synchronous Split (6-Day Training):

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Off

Advantage:

A synchronous schedule is designed with a day off at the end of the week. This split is ideal for those with a consistent weekly routine, allowing for optimal planning around work or family commitments.

Suitability:

This split is Ideal for advanced individuals seeking a high-frequency routine with consistent training days.

Asynchronous Split (6-Day Training with Off Day in the Middle):

Engaging in an asynchronous PPL split provides ample rest time, although its unpredictability poses a challenge, particularly for individuals with demanding work schedules. The dynamic nature of the rest day, constantly shifting, may prove challenging for those with busy professional commitments.

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Off
• Friday: Push
• Saturday: Pull
• Sunday: Legs
• Monday: Off
• Tuesday: Push
• Wednesday: Pull
• Thursday: Legs
• Friday: Off

Advantage:

Asynchronous split gives increased recovery time due to the off day in the middle of the training week. This split offers additional rest after each PPL, aiding in muscle recovery.

Suitability:

Designed for individuals who appreciate the extra time to recover and flexibility, this routine is suitable for the intermediate to advanced level.

Three-Day Splits

Option 1: Monday, Wednesday, Friday):

• Monday: Push
• Wednesday: Pull
• Friday: Legs

Option 2 (Monday, Tuesday, Friday):

• Monday: Push
• Tuesday: Pull
• Friday: Legs

Option 3 (Monday, Thursday, Friday):

• Monday: Push
• Thursday: Pull
• Friday: Legs

Advantage:

This schedule has reduced time commitment with three workouts per week. The schedule provides flexibility for incorporating other activities or focusing on skill-specific training on off days.

Suitability:

Suitable for individuals with time constraints, beginners, or those prioritizing other activities on non-training days (e.g., skill-specific training for athletes).

Each PPL split offers unique advantages, and its suitability depends on individual preferences, lifestyle, and specific goals. Beginners may benefit from the simplicity of a three-day split, while athletes might find value in splits that accommodate skill-specific training alongside resistance workouts. Adjusting the PPL split to personal needs ensures a balanced and effective training program.

Classic Push-Pull Leg Split Workout Program PDF

Kickstart your fitness journey by clicking the button below and accessing the comprehensive guide to optimal muscle growth and strength gains.

Download our Classic Push-Pull Leg Split Routine in PDF format. The first step toward your fitness transformation is just a click away!

Don’t miss:

3-Day Barbell-Only Push Pull Leg Split Routine
Machine-Only 3-Day PPL Split Workout Routine
6 Day Workout Split Routine
Coolcicada PPL Routine

Wrapping Up

The Classic Push-Pull-Legs (PPL) split is a versatile workout routine favored by fitness legends. The PPL splits allow for focused and targeted muscle stimulation in each session, leading to optimal muscle development.

There are different scheduling options available, including synchronous, asynchronous, and three-day splits, catering to individual preferences and lifestyles. By engaging multiple muscles in push, pull, and leg sessions, this split provides a comprehensive approach to fitness.

With the flexibility to design your schedule and the benefits of each split variation, PPL remains a popular and effective choice for individuals of all fitness levels.

Start your fitness journey and achieve a stronger physique with our adaptable and efficient Classic Push-Pull-Legs split.

References

1. Wernbom, M., Augustsson, J. & Thomeé, R. The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans. Sports Med 37, 225–264 (2007). https://doi.org/10.2165/00007256-200737030-00004
2. Kreher, J. B., & Schwartz, J. B. (2012). Overtraining Syndrome. Sports Health. https://doi.org/10.1177/1941738111434406
3. Wang, X., Soh, K. G., Samsudin, S., Deng, N., Liu, X., Zhao, Y., & Akbar, S. (2023). Effects of high-intensity functional training on physical fitness and sport-specific performance among the athletes: A systematic review with meta-analysis. PLOS ONE, 18(12), e0295531. https://doi.org/10.1371/journal.pone.0295531