If you’re looking for an easy-to-follow and effective three-day weekly workout program to build muscle and improve the shape, you can try push/pull/legs (PPL) split.
Push-Pull-Leg (PPL) is one of the popular workout splits for strength and physique development.
It is a program where you perform push exercises on day one, pull exercises on day two, and leg workouts on day three.
Push exercises involve training of the chest, triceps, and shoulders; pull day comprises the back, biceps, forearms, and rear shoulder training; and leg day includes training of the quadriceps, hamstrings, glutes, and calves.
The PPL split allows you to target each muscle effectively and helps build a defined physique.
In this article, I’ll share a couple of push pull legs 3 day split routines, one for beginners and one for intermediate.
These routines will help you train in an organized manner and achieve the maximum results.
So, whether you’re a beginner or intermediate, follow one of the routines to build strength, mass, and a symmetrical physique.
Is Push/Pull/Legs Good for Mass?
Yes, the PPL workout schedule helps beef up mass.
Split training boosts more muscle growth in amateur, resistance-trained men than full-body workout split – demonstrated in a study published on the National Institute of Health (NIH) website.
Split training allows you to train multiple muscles in one session and ensure your each muscle group gets proper training at the end of the week.
Summary of the PPL 3-Day Split Workout
Goal/Purpose
The primary goal of this 3 day split push pull legs workout schedule is to build muscles and strength. However, you can also do this program to maintain strength and physique.
Program Duration
12-16 weeks! Muscle building takes time. That’s why you need to work out at least three to four months consistently to see the visible changes.
Related: How Long Does It Take To Build Noticeable Muscle?
One Session Duration
60 to 90 minutes! Sixty minutes is an optimal duration to spend a day in a workout to build muscles. However, you should aim for 90 minutes to get proper training because you’ll train three days a week only.
Ideal Interval Time Between Sets
2 to 3 minutes intervals between sets would be suitable if you want to build mass.
Warm-up
The warm-up before lifting weights helps you perform better during the strength training. It increases heart rate and blood flow and minimizes the risk of injuries.
You can run on the treadmill, do stationary bicycling, or perform bodyweight aerobic exercises for three to five minutes to warm up your body.
Push Pull Legs 3 Day Split for Beginners
- Day 1 – Push workout – Chest, Shoulder, and Triceps
- Day 2 – Pull workout – Back, Rear Delt, and Biceps
- Day 3 – Legs – Quads, Hamstrings, Calves, and Glutes
Day 1 – Push workout
| Push Workout | Muscles | Reps |
|---|---|---|
| Smith Machine Flat Bench Press | Chest | 15, 12, 10, 8 |
| Incline Dumbbell Bench Press | Chest | 12, 10, 8, 6 |
| Machine Pec Fly | Chest | 12 x 3 |
| Lateral Delt Raises | Shoulder | 12 x 4 |
| Triceps Rope Pushdown | Triceps | 12 x 3 |
Day 2 – Pull Workout
| Pull Exercises | Muscles | Reps |
|---|---|---|
| Pullup/Assisted PU | Back & Biceps | 5-10 x 3 |
| Front Lat Pulldown | Back | 15, 12, 10 |
| Seated Cable Rowing | Back | 15, 12, 10 |
| Rear Delt Dumbbell Raise | Back | 12 x 3 |
| Cable Curl | Biceps | 12 x 3 |
| Hammer Curl | Core | 12 x 3 |
Day 3 – Leg Workout
| Legs Workout | Muscles | Reps |
|---|---|---|
| Dumbbell Front Lunges | Quads & Hams | 10 x 2 |
| Machine Leg Press | Quadriceps | 15 x 3 |
| Dumbbell Front Squat | Hamstrings | 12 x 3 |
| Hamstring Curl | Glutes | 15 x 3 |
| Calf Raises | Calves | 15 x 3 |
What to Do in the Next Weeks?
You can replace some exercises with other exercises in the second, third, and fourth weeks.
Here’s a quick view of exercises you can add or replace in the following weeks of the workout program.
- Chest
- Incline Barbell Bench press,
- DB squeeze press,
- Dips, and
- Landmine press.
- Shoulder
- Arnold Press,
- Shoulder Shrug,
- Barbell Front Raise,
- Leaning DB Lateral Raises
- Legs
- Barbell Jammers
- Hack Squat,
- Sumo Squat,
- Bulgarian Split Squat,
- The Sumo Deadlift
- Glute Bridges, and
- Barbell Lunges.
- Back
- Barbell Bent Over Row
- V Grip Lat Pulldown
- Cable Facepull
- One-arm DB Row
- Barbell T Rowing
- Australian Pullup
- Triceps
- Skull Crusher
- Narrow Grip Bench Press
- Diamond Pushup
- Bench Dips
- Overhead Triceps Extension
- Biceps
- Chinups
- Incline DB Curl
- Preacher Curl
- EZ Bar Biceps Curl
3 Day Push Pull Legs Workout Routine (Intermediate)
- Day 1 – Chest, Shoulder, and Triceps – Push exercises
- Day 2 – Back, Rear Delt, Biceps, and Core – Pull exercises
- Day 3 – Quads, Hamstrings, Calves, and Glutes – Legs workouts
Day 1 – Chest, Shoulder, and Triceps
| Push Workout | Muscles | Reps |
|---|---|---|
| Flat Bench Press | Chest | 12, 10, 8, 4 |
| Incline DB Bench Press | Chest | 10, 8, 6, 4 |
| Cable Crossover | Chest | 12 x 3 |
| Barbell Overhead Press | Shoulder | 12 x 3 |
| Lateral Delt Raises | Shoulder | 12 x 3 |
| Rope Pushdown | Triceps | 15 x 3 |
| One-arm Triceps Overhead Extension | Triceps | 10 x 2 |
Day 2 – Back, Rear Delt, Biceps, and Core
| Pull Exercises | Muscles | Reps |
|---|---|---|
| Pullup | Back & Biceps | 8-12 x 3 |
| Deadlift | Back & Legs | 6, 4, 2, 1 |
| Front Lat Pulldown | Back | 12, 10, 8 |
| Seated Rowing | Back | 12, 10, 8 |
| Bent-over Rowing | Back | 10 x 2 |
| Barbell Curl | Biceps | 10 x 2 |
| Plank | Core | 45-60 sec |
| Hanging Knee Raise | Core | 10 x 2 |
Day 3 – Quads, Hamstrings, Calves, and Glutes
| Legs Workout | Muscles | Reps |
|---|---|---|
| Barbell Back Squat | Quadriceps | 15, 12, 10 |
| Machine Leg Press | Quadriceps | 15, 12, 10 |
| Dumbbell Leg Curl | Hamstrings | 12 x 3 |
| Machine Leg Curl | Hamstrings | 12 x 3 |
| Barbell Hip Thrust | Glutes | 12 x 3 |
| Calf Raises | Calves | 15, 12, 10 |
Here are some exercises you can incorporate in the following weeks of 3 day push pull legs workout routine.
| Push | Pull | Legs |
|---|---|---|
| Incline Bench press | Single DB Rowing | Barbell Jammer |
| DB squeeze press | Barbell T Rowing | Hack Squat, |
| Weighted Pushups | Australian Pullup | Sumo Deadlift |
| Barbell Skull Crusher | Upright Row | Glute Bridges |
| Landmine Press | DB Pullover | Bulgarian Split Squat |
| Barbell Front Raises | Barbell Drag Curl | DB Step-up |
General Questions and Answers (Q&A)
Is A 3 Day PPL Split Enough to Build Muscle?
Yes, you can build muscle with a 3 day push pull legs workout schedule. However, you have to be consistent throughout the months and years. Usually, it takes three months to see noticeable results. So you’ll have to keep patience, lift heavy, and eat nutritious foods.
When Should You Change The Workout Routine?
Making progress in a workout routine depends on you. If you feel you can work out four to five days a week, you should do that. Training muscles a couple of times a week provides better results than training only once a week.
What’s The Best Time to Workout?
Anytime that suits you the most, but whenever you work out, make sure you feel charged up and motivated at that time.
What Should You Eat to Gain Mass?
The National Institute of Health (NIH) database has a great article on nutrition recommendations which you can check out.
Here, I’m only sharing the recommended amount of protein, carbs, and fat you can consume to build muscles.
Protein – 1.6–2.2 g/kg/day. You can take it into various meals throughout the day, including pre and post-workout meals.
Carbohydrates: 3–5 g/kg/day. The carbs convert into energy and help you perform well during resistance training.
Fats – 1–2 g/kg/day. You can also consume fats along with carbs and protein throughout the day.
Push Pull Legs 3 Day Split PDF
I hope you liked this post. You can download PDF and share this PPL 3 Day split program with your other gym friends.
Related Workout Routines:
- The 3-Day Hybrid Gym Workout Routine
- 3 Day Upper Lower Split for Strength & Mass
- 3 Day Superset Workout to Build Muscles
- 3 Day Full-body Compound Workout Routine
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