3-Day Barbell-Only Push Pull Leg Split Workout Routine (with PDF)

Making a good workout plan is important to reach your fitness goals. The Push Pull Leg (PPL) workout split is a popular and effective way to organize exercises based on movement patterns. This barbell-only workout program divides exercises into three categories, push, pull, and leg.

By dividing workouts into push, pull, and legs, our barbell-only training routine promotes balanced muscular development and prevents muscle imbalances. Compound exercises are simple and don’t need a lot of fancy equipment. With just a barbell, you can do a variety of compound exercises to get stronger and fitter. It’s a better way to keep your workouts effective.

Using only a barbell, this push, pull, and legs workout routine helps you exercise more often, combining different movements. Incorporating barbell exercises into your workouts enables more frequent targeting of major muscle groups. This includes doing movements like squats, deadlifts, bench presses, and overhead presses.

3 Day Barbell Push Pull Leg Workout Routine

A study of compound movements and muscle engagement revealed that Incorporating compound movements with a barbell, such as squats, deadlifts, bench presses, and overhead presses, engages more muscle groups simultaneously^[1].

It shows that working out with just a barbell and some weight plates is very effective because it works many muscles together. You don’t need specialized equipment to exercise different parts of your body.

Similarly, the Push, Pull, and Legs workout allows for higher training frequency and volume, targeting different muscle groups every week taking one day of rest between 3 days^[2]. The routine efficiently engages multiple muscle groups by incorporating compound movements.

This increased training frequency not only contributes to higher muscle hypertrophy but also optimizes time spent during workouts. Moreover, the balanced approach of pushing and pulling movements ensures comprehensive development of the upper body.

Another unavoidable factor is strength gains and functional fitness, Compound barbell exercises enhance overall strength, contributing to functional fitness and improved performance in daily activities^[3].

Day-1 Push

• Chest Press- 4 sets of 12-10 reps
• Incline Chest Press- 4 sets of 12-10 reps
• Land Mine Chest Press- 4 sets of 12-10 reps
• Shoulder Press- 4 sets of 12-10 reps
• Barbell Front Raise/Landmine Lateral Raises- 4 sets of 12-10 reps
• Skull Crushers- 4 sets of 12-10 reps
• Triceps Extensions- 4 sets of 12-10 reps

Day-2 Pull

• Barbell Deadlifts- 4 sets of 12-10 reps
• Barbell Bent Over Rows- 4 sets of 12-10 reps
• Landmine Single Arm Row- 4 sets of 12-10 reps
• Barbell Upright Rows- 4 sets of 12-10 reps
• Barbell Shrugs- 3 sets of 10 reps
• Barbell Curls- 3 sets of 10 reps
• Barbell Preacher Curls- 3 sets of 10 reps

Day-3 Legs

• Barbell Squats- 4 sets of 12-10 reps
• Barbell Lunges- 4 sets of 12-10 reps
• Bulgarian Split Squats (using a bench)- 4 sets of 12-10 reps
• Landmine Squat- 4 sets of 12-10 reps
• Standing Calf Raises- 4 sets of 10 reps

Note: If you want to double the training frequency just do the PPL split twice a week while ensuring a complete day of rest between each split. This will result in a six-day training schedule.

Barbell-Only Push Pull Leg Workout Program PDF

Enhance your training with our Barbell-Only PPL Workout Template! Just click the download button and save it for future use.

This downloadable PDF allows you to effortlessly track and follow your routine. Print it out or keep it handy on your phone for a seamless and powerful workout experience.

Don’t miss:

4-Day Barbell-Only Upper/Lower Split Routine
3 Day Resistance Band Push Pull Leg Workout Routine
6 Day Cable Machine Push Pull Legs Workout Routine

The Bottom Line

In conclusion, adopting a barbell-only approach for your push-pull-leg (PPL) split can be a highly effective and efficient way to enhance your strength and physique. This streamlined three-day routine focuses on maximizing the benefits of fundamental barbell exercises, offering a balanced and comprehensive workout experience. By integrating compound movements such as squats, bench presses, and deadlifts, this barbell-only PPL routine targets major muscle groups and promotes overall functional strength.

Whether you’re a novice or a seasoned lifter, the simplicity and versatility of this 3-day barbell push-pull-leg split provide an accessible pathway to achieving your fitness goals while minimizing the need for extensive equipment.

Embrace the power of the barbell to sculpt a well-rounded physique and elevate your training to new heights.

Reference

• Arazi H, Asadi A, Gentil P, Ramírez-Campillo R, Jahangiri P, Ghorbani A, Hackney AC, Zouhal H. Effects of different resistance training frequencies on body composition and muscular performance adaptations in men. PeerJ. 2021 Apr 21;9:e10537. doi: 10.7717/peerj.10537. PMID: 33976952; PMCID: PMC8067909.
• Merritt, Greg. “Push-pull: train your muscles every third day with a push-pull workout split.” Flex, Nov. 2014, pp. 58+. Gale Academic OneFile, link.gale.com/apps/doc/A387826602/AONE?u=anon~2529b88e&sid=googleScholar&xid=f3596f66. Accessed 9 Jan. 2024.
• Tiana Weiss, Jerica Kreitinger, Hilary Wilde, Chris Wiora, Michelle Steege, Lance Dalleck, Jeffrey Janot, Effect of Functional Resistance Training on Muscular Fitness Outcomes in YoungAdults, Journal of Exercise Science & Fitness, Volume 8, Issue 2,2010, Pages 113-122, ISSN1728-869X,https://doi.org/10.1016/S1728-869X(10)60017-2.