How to Structure a Push Pull Legs (PPL) Split for Maximum Strength & Size

The Push / Pull / Legs (PPL) workout split remains the gold standard for intermediate and advanced lifters. By grouping muscles based on movement mechanics rather than arbitrary anatomical categories, PPL allows you to train related muscle groups in harmony while giving opposing muscle groups ample recovery time.

1. The Anatomy of Push, Pull, Legs

The Push Day

Targets muscles responsible for pushing resistance away from the torso:

• Chest (Pectoralis Major & Minor)
• Front and Side Deltoids (Shoulders)
• Triceps Brachii

The Pull Day

Targets muscles responsible for pulling resistance toward the torso:

• Lats, Traps, and Rhomboids (Upper and Mid Back)
• Rear Deltoids
• Biceps and Forearms
• Erector Spinae

The Leg Day

Targets the entire lower body musculature:

• Quadriceps (Knee extension)
• Hamstrings (Hip extension & Knee flexion)
• Glutes & Calves

2. Choosing Your Weekly Frequency: 3-Day vs. 6-Day PPL

Depending on your recovery ability, work schedule, and training experience, PPL can be configured in two primary formats:

The 3-Day PPL (Ideal for Busy Lifters & Beginners)

• Monday: Push
• Wednesday: Pull
• Friday: Legs
• Rest on Tuesday, Thursday, Saturday, Sunday. Each muscle group receives high volume once every 7 days with massive systemic recovery between bouts.

The 6-Day PPL (Ideal for Intermediates & Hypertrophy)

• Day 1: Push A
• Day 2: Pull A
• Day 3: Legs A
• Day 4: Push B
• Day 5: Pull B
• Day 6: Legs B
• Day 7: Rest This allows each muscle group to be stimulated twice per week with 72 hours of recovery between sessions.

3. Sample 6-Day PPL Exercise Selection

In GF Track, you can configure two variations of each day (A and B) to hit different movement planes and joint angles:

Push A (Chest Focused)

1. Barbell Bench Press: 3 sets × 6–8 reps
2. Standing Overhead Press: 3 sets × 8–10 reps
3. Incline Dumbbell Press: 3 sets × 10–12 reps
4. Dumbbell Lateral Raises: 4 sets × 12–15 reps
5. Tricep Rope Pushdowns: 3 sets × 10–12 reps
6. Overhead Tricep Cable Extension: 3 sets × 12–15 reps

Pull A (Vertical Pull & Upper Back)

1. Conventional Deadlift or Barbell Row: 3 sets × 6–8 reps
2. Weighted Pull-ups or Lat Pulldowns: 3 sets × 8–10 reps
3. Chest-Supported Row: 3 sets × 10–12 reps
4. Face Pulls: 4 sets × 15–20 reps
5. Incline Dumbbell Bicep Curls: 3 sets × 10–12 reps
6. Hammer Curls: 3 sets × 10–12 reps

Legs A (Quad Focused)

1. Barbell Back Squat: 3 sets × 6–8 reps
2. Romanian Deadlift (RDL): 3 sets × 8–10 reps
3. Leg Press: 3 sets × 10–12 reps
4. Seated Leg Curls: 3 sets × 12–15 reps
5. Standing Calf Raises: 4 sets × 12–15 reps
6. Hanging Leg Raises: 3 sets × 15 reps

4. Organizing Your PPL Routines in GF Track

Save these days as distinct routine templates in GF Track. When you enter the gym on Monday, simply select Push A and start training. Your exercises, target sets, and previously lifted loads will load instantly, letting you execute with surgical precision.