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Best push pull legs workout for hypertrophy
A proven PPL split with sample days, frequency tips, and how Gym AI adapts it to your floor.
Push Pull Legs (PPL) is one of the highest-ROI splits for intermediate lifters who can train 5–6 days per week. Each session hits a movement pattern hard, then recovers while you train another.
Push
Chest, shoulders, triceps
- Bench press 4×6–8
- Overhead press 3×8–10
- Incline DB press 3×10–12
- Triceps extension 3×12
Pull
Back, rear delts, biceps
- Barbell row 4×6–8
- Lat pulldown 3×8–12
- Seated cable row 3×10–12
- Face pulls 3×15
Legs
Quads, hamstrings, glutes, calves
- Squat or leg press 4×6–8
- Romanian deadlift 3×8–10
- Leg curl 3×10–12
- Calf raise 3×12–15
FAQ
How many days per week for PPL?
Run PPL twice for 6 days, or once for 3 days if recovery is limited. Most intermediates thrive at 5–6 sessions.
Is PPL good for beginners?
Beginners can use a 3-day PPL, but a full-body or upper/lower template often builds skill faster at first.
Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.