As most gym enthusiasts would say, probably one of the most frequently asked questions with regard to workout routine is, “Is Push/Pull/Legs the best?” It is known that the PPL split can be very simple and efficient in dividing your training into three focused sessions: push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves, core).

This is a very popular way to build strength, muscle, and overall fitness because it puts related muscle groups together to maximize growth and performance. But is it truly the best split for everyone? In this guide, we’ll look at the pros of the PPL split, compare it to other popular ways of training, and help you decide whether it’s the best fit for your fitness goals.

What is PPL split?

The push/pull/legs workout split is a straightforward training approach that divides the body into three distinct groups, each trained on a separate day.

• The push workout targets all the upper body pushing muscles, including the chest, shoulders, and triceps.

• The pull workout focuses on the upper body pulling muscles, such as the back and biceps.

• The legs workout covers the entire lower body, including the quads, hamstrings, calves, and abdominals.

These three workouts are alternated throughout the week based on the number of training sessions you choose to complete.

Let’s look into a sample of PPL what you can do:

Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press – 4 sets of 8-10 reps

2. Incline Dumbbell Press – 3 sets of 10-12 reps

3. Overhead Shoulder Press (Barbell or Dumbbell) – 3 sets of 8-10 reps

4. Lateral Raises – 3 sets of 12-15 reps

5. Triceps Dips (Bodyweight or Weighted) – 3 sets of 8-10 reps

6. Triceps Rope Pushdowns – 3 sets of 10-12 reps

Pull (Back, Biceps)

1. Deadlifts – 4 sets of 6-8 reps

2. Pull-Ups (Assisted or Weighted) – 3 sets of 8-10 reps

3. Barbell Rows (or Dumbbell Rows) – 3 sets of 8-10 reps

4. Face Pulls – 3 sets of 12-15 reps

5. Barbell or Dumbbell Bicep Curls – 3 sets of 10-12 reps

6. Hammer Curls – 3 sets of 12-15 reps

Legs (Quads, Hamstrings, Calves, Core)

1. Squats (Barbell or Goblet) – 4 sets of 8-10 reps

2. Romanian Deadlifts (RDLs) – 3 sets of 8-10 reps

3. Leg Press – 3 sets of 10-12 reps

4. Walking Lunges – 3 sets of 12-15 reps per leg

5. Standing Calf Raises – 4 sets of 12-15 reps

6. Plank Holds – 3 sets of 60-90 seconds

Depending on your availability during the week, you can adjust the PPL split but with at least 3 days of working out to complete each push, pull and leg.

• 6 Days/Week: Follow the cycle of PPL 2 times a week and rest on the 7th day and repeat.

• 3 Days/Week: Complete a day with flexibility when to rest. Rest can be in between or towards the end.

• 5 Days/Week: Cycle through the PPL as usual but with 2 days of rest, the start of the next cycle will change.

Why PPL split is the best?

The push/pull/legs split is generally considered one of the most effective workout routines because it groups related muscle groups into the same session.

With this method, each session maximizes the movement overlap in such a way that the target muscles profit by putting in effort altogether. Training with muscles that work together in similar movement patterns helps you optimize strength and muscle growth in the best way possible.

Other positives include versatility, as it can be easily adapted to any one goal: pure strength, hypertrophy, or athletic performance. Also, it becomes much easier to balance out programming without overtraining and large chances of creating muscle imbalances.

This split minimizes the overlap in movements between workouts for better recovery, compared to most body part splits.

What other splits exist?

If the structure of PPL doesn’t appeal to you, there exist many more splits. Depending on your goal and recovery period, you can opt to choose others. Let’s explore the other type of splits.

• Full Body Split

• Upper / Lower Split

• Muscle a Day Split

• Bro Split

With all these splits, what are you able to achieve? Let’s see if other splits would work for you. 

How much should I be doing?

Proceeding into after choosing your split, we go on to how much we should be training. We have to look at what your goal is. There are 3 main goals that you can pursue; strength, hypertrophy and endurance. Let’s look at what you should do for your goal.

For strength development, the ideal rep range is 1-5 repetitions per set, using weights at about 80-90% of your 1RM. This lower rep range focuses on maximizing the amount of weight lifted, promoting neuromuscular adaptations that improve motor unit recruitment and overall power. Longer rest periods, typically between 2-5 minutes, are essential to allow full recovery between sets, ensuring that each lift is performed with maximal intensity. This rep range is optimal for athletes, powerlifters, or anyone focused on increasing their raw strength and lifting capacity.

For muscle hypertrophy, the best range is 8-12 repetitions per set with weights at about 65-75% of your 1RM. This range creates an optimal balance between load and volume, maximizing time under tension-a critical factor for muscle growth. Rest periods are shorter, between 30 seconds to 90 seconds, to maintain the constant stress on muscles and facilitate metabolic fatigue. This rep range is ideal for bodybuilders or anyone seeking increases in muscle size and definition.

To increase muscular endurance, do 15 or more repetitions per set with lighter weights, typically at or below 50% of your 1RM. High-repetition exercise focuses on the muscle’s capability to do prolonged activities and develops a person’s muscular stamina and functional strength. In addition, high-rep resistive training may be very applicable to endurance athletes, specific sporting requirements, and anyone interested in enhancing general daily physical performance.

How do I know if I am overtraining?

Signs and symptoms of overtraining specifically related to training include:

• Chronically and unusually sore legs following workouts despite ongoing training.
• An inability to train or compete at levels considered manageable
• Heaviness, fatigue in the musculature of the legs during less demanding exercises.
• Slower recovery from training.
• Plateau, or a decline in performance despite continued training.
• Increased desire to avoid training altogether, or to at least cut back on the length of a training session.

Is the PPL split, then, the best workout routine? It mainly is a question of your fitness goals, experience level, and schedule. To many, the PPL split is outstanding and versatile; you train related muscle groups together while making sure that muscles recover properly.

However, for some individuals with different priorities or time constraints, Full Body, Upper/Lower, or Bro Splits might fit better. After all, the best workout split is that which satisfies your needs and allows for regular progress. As one of the tried-and-true approaches to strength and muscle development, the PPL certainly ranks among the best splits that would help anyone with a well-rounded training program. Give it a shot to figure out if it works best for you!