The Ultimate Guide To Push Pull Legs Routine | PureGym

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Push/pull/legs (PPL) has been around for decades and has become one of the most popular and proven workout splits of all time, particularly for intermediate and advanced trainees with the goal of building muscle.

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A Push Pull Legs workout offers plenty of flexibility and you can intersperse your Push Pull Leg workouts with athletic training that complements the PPL days and the rest days.

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The Push Pull Legs (PPL) split is one of the simplest and most effective ways to build muscle and strength. This guide shows you exactly how to run PPL for 3-6 days per week, what exercises to choose, how many sets to do, and how to progress without stalling or burning out.

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This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle.

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Unlike Reddit PPL (which is a specific Metallicadpa template), the classic PPL split is a framework — you fill in the exercises. This Fitloop version gives you a battle-tested starting template with compound lifts, hypertrophy accessories, and clear progression. Works for intermediates (3 days) and dedicated lifters (6 days).

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The push pull legs (or PPL for short) split is one of the most popular workout programs for building muscle and strength gains. Many athletes and bodybuilders, including advanced lifters, swear by the PPL routine as the best way to train for muscle mass.

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In this guide, we'll break down how a push pull leg split works, why it's so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.

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This is the ultimate push/pull/legs split guide to optimize your gym plan and choose from workouts for all levels, backed by science.

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This 6-day PPL split is designed in a way that gives your trained muscles enough time to recover between workouts. For example, you'll get two rest days between each push, pull, and leg day workout.

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