If you’re looking for an easy-to-follow and effective three-day weekly workout program to build muscle and improve shape, you can try push/pull/legs (PPL) split.
PPL is one of the popular workout splits for building strength and muscle mass.
It involves performing push, pull, and leg exercises in order. For example, pushing exercises on day one, pulling exercises on day two, and lower body exercises on day three.
The PPL split allows you to target each muscle effectively and helps build a defined physique over time.
In this article, I’ll share the following two workout routines, one for beginners and the other for intermediate:
- 3-Day Push Pull Legs Workout Routine for Beginners
- Intermediate Push Pull Legs 3 Day Split to Gain Strength & Mass
These programs will allow train in an organized manner and help you build the body you want.
Program Description
Goal: The 3-day PPL split is good for building and maintaining strength and muscle mass without placing too much stress on your body.
Program Duration: I recommend following this program for 12-16 weeks to see noticeable muscle gain. Muscle building takes time that’s why you need to work out at least three to four months consistently to see the visible changes.
Session Per Duration: It will take 75 to 90 minutes to complete one session. You can increase and decrease daily workout duration according to your needs.
Rest between sets: Take as much rest as you need to lift effectively in every set but don’t let your muscles get cool.
Target Gender: This program suits both males and females.
Sessions Per Week: You’ll train any three days of the week (preferably Monday, Wednesday, & Friday) with your first day focusing on pushing exercises, the second day on pulling exercises, and the third day on lower body exercises.
Who Can Do?: Whether you want to put on mass or lose weight, try this lifting program to enhance your overall fitness.
Warm-up Exercises for Push, Pull, & Leg Days
Increase your heart rate and prepare your muscles for resistance exercises with the below warm-up exercises. Warm-ups improve blood flow in your body, help enhance performance, and minimize the risk of injuries.
Push Day
- Jumping Jacks: 15-second x 2 sets
- Standing Chest Stretch: 5 reps with 5 seconds hold per rep
- Dive Bomber Push-up: 5 sets of 5 reps
- Incline DB Bench Press: 2 sets of 15 reps
Pull Day
- Banded Deadlift: 2 sets of 10 reps
- Lying Superman Row: 2 sets of 10 reps
- Cat-Cow: 2 sets of 10 reps (5 cat pose & cow pose each)
- World’s Greatest Stretch: 2 sets of 10 reps (5 per side)
- Resistance Band Pull-apart: 2 sets of 10 reps
Leg Day
- Front Leg Swings: 10 swings per leg
- Squat Jacks: 2 sets of 10 reps
- Lateral Squats: 10 reps per leg
- Reverse Lunges: 10 reps per leg
The Muscle-Building 3 Day Push Pull Legs Split Workout 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 | Sets | Reps |
|---|---|---|---|
| Smith Machine Bench Press | Chest | 3 | 15, 12, 10 |
| Incline Machine Press | Chest | 3 | 12, 10, 8 |
| Machine Pec Fly | Chest | 3 | 15, 12, 10 |
| Machine/DB Overhead Press | Shoulder | 3 | 12, 10, 10 |
| Lateral Delt Raises | Shoulder | 3 | 15, 12, 10 |
| Bar Pushdown | Triceps | 3 | 15, 12, 10 |
Day 2 – Pull Workout
| Pull Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Pullup/Assisted PU | Back | 3 | Failure |
| Front Lat Pulldown | Back | 3 | 15, 12, 10 |
| Seated Cable Rowing | Back | 3 | 15, 12, 10 |
| Reverse Pec Deck Fly | Back | 3 | 15, 12, 10 |
| Cable Curl | Biceps | 3 | 15, 12, 10 |
| Kneeling Cable Crunch | Abs | 3 | 20, 15, 15 |
Day 3 – Leg Workout
| Lower Body Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Leg Extension | Quads | 3 | 20, 15, 15 |
| Machine Leg Press | Quads | 3 | 20, 15, 15 |
| DB Front Squat | Quads | 3 | 15, 12, 10 |
| Machine Leg Curl | Hamstrings | 3 | 20, 15, 15 |
| Calf Raises | Calves | 3 | 20, 15, 15 |
What to Do in the Next Weeks?
You can swap some exercises with other exercises in the second, third, and fourth weeks.
Here’s a list of exercises you can add or replace in the following weeks:
- Push Exercises
- Incline Barbell Bench press,
- DB squeeze press
- Dips
- Landmine press.
- Arnold Press
- Barbell Front Raise
- Leaning DB Lateral Raises
- Skull Crusher
- Narrow Grip Bench Press
- Diamond Pushup
- Bench Dips
- Overhead Triceps Extension
- Pull Exercises
- Barbell Bent Over Row
- V Grip Lat Pulldown
- Cable Facepull
- Shoulder Shrug
- One-arm DB Row
- Barbell T Rowing
- Australian Pullup
- Chinups
- Incline DB Curl
- Preacher Curl
- EZ Bar Biceps Curl
- Leg Exercises
- Barbell Jammers
- Hack Squat
- Sumo Squat
- Bulgarian Split Squat
- The Sumo Deadlift
- Glute Bridges, and
- Barbell Lunges
The Intermediate 3 Day Push Pull Legs Workout Routine
- Day 1 – Chest, Shoulder, and Triceps
- Day 2 – Back, Rear Delt, Biceps, and Core
- Day 3 – Quads, Hamstrings, Calves, and Glutes
Monday – Push Day
| Push Workout | Muscles | Sets | Reps |
|---|---|---|---|
| Flat Bench Press | Chest | 3-4 | 6-10 |
| Incline DB Bench Press | Chest | 3-4 | 8-12 |
| Cable Chest Fly | Chest | 3-4 | 10-12 |
| Bar Dips | Chest, Triceps | 3-4 | 12-15 |
| Overhead Press | Shoulder | 3-4 | 8-12 |
| Lateral Delt Raises | Shoulder | 3-4 | 10-12 |
| Bar/Rope Pressdown | Triceps | 3-4 | 12-15 |
Wednesday – Pull Day
| Pull Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Pullup | Back | 3-4 | 6-12 |
| Deadlift | Back | 3-4 | 4-8 |
| Front Lat Pulldown | Back | 3-4 | 10-12 |
| Seated Machine/Cable Row | Back | 3-4 | 10-12 |
| Bent-over Barbell Row | Back | 3-4 | 10-12 |
| Barbell Curl | Biceps | 3-4 | 10-12 |
| Hanging Knee Raise | Abs | 3-4 | 15-20 |
| Cable Crunches | Abs | 3-4 | 15-20 |
Friday – Leg Day
| Legs Workout | Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Back Squat | Quads | 4-5 | 6-12 |
| Machine Leg Press | Quads | 3-4 | 10-12 |
| Leg Curl | Hamstrings | 3-4 | 12-15 |
| Reverse Lunges | Hamstrings | 3-4 | 8-10/leg |
| Barbell Hip Thrust | Glutes | 3-4 | 8-12 |
| Calf Raises | Calves | 3-4 | 15-20 |
Here are some exercises you can incorporate in the following weeks of this program.
| 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 |
Frequently Asked Questions (FAQs)
Is Push/Pull/Legs Split Good for Muscle Building?
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 – as 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 each muscle group gets proper training at the end of the week.
Is Training 3 Days a Week 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 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.
Download The 3-Day PPL 3 Day Split PDF
Once you complete the program, try this 4-day Push Pull workout routine.
Alternate Workout Routines:
