Push Pull Legs 3 Day Split Routine with Free PDF

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

3 day push pull workout


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.


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
Push Pull Legs 3 Day Split for Beginners

Day 1 – Push workout

Push WorkoutMusclesReps
Smith Machine Flat Bench PressChest15, 12, 10, 8
Incline Dumbbell Bench PressChest12, 10, 8, 6
Machine Pec FlyChest12 x 3
Lateral Delt RaisesShoulder12 x 4
Triceps Rope Pushdown Triceps12 x 3
3 day push pull workout

Day 2 – Pull Workout

Pull ExercisesMuscles Reps
Pullup/Assisted PUBack & Biceps5-10 x 3
Front Lat PulldownBack15, 12, 10
Seated Cable RowingBack15, 12, 10
Rear Delt Dumbbell RaiseBack12 x 3
Cable CurlBiceps12 x 3
Hammer CurlCore12 x 3
ppl 3 day split

Day 3 – Leg Workout

Legs WorkoutMusclesReps
Dumbbell Front LungesQuads & Hams10 x 2
Machine Leg PressQuadriceps15 x 3
Dumbbell Front SquatHamstrings12 x 3
Hamstring CurlGlutes15 x 3
Calf RaisesCalves15 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
  • 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 WorkoutMusclesReps
Flat Bench PressChest12, 10, 8, 4
Incline DB Bench PressChest10, 8, 6, 4
Cable CrossoverChest12 x 3
Barbell Overhead PressShoulder12 x 3
Lateral Delt RaisesShoulder12 x 3
Rope PushdownTriceps15 x 3
One-arm Triceps Overhead ExtensionTriceps10 x 2
3 day push pull workout routine

Day 2 – Back, Rear Delt, Biceps, and Core

Pull ExercisesMusclesReps
PullupBack & Biceps8-12 x 3
DeadliftBack & Legs6, 4, 2, 1
Front Lat PulldownBack12, 10, 8
Seated RowingBack12, 10, 8
Bent-over RowingBack10 x 2
Barbell CurlBiceps10 x 2
PlankCore45-60 sec
Hanging Knee RaiseCore10 x 2
3 day push pull legs routine

Day 3 – Quads, Hamstrings, Calves, and Glutes

Legs WorkoutMusclesReps
Barbell Back SquatQuadriceps15, 12, 10
Machine Leg PressQuadriceps15, 12, 10
Dumbbell Leg CurlHamstrings12 x 3
Machine Leg CurlHamstrings12 x 3
Barbell Hip ThrustGlutes12 x 3
Calf RaisesCalves15, 12, 10
3 day split workout routine for mass

Here are some exercises you can incorporate in the following weeks of 3 day push pull legs workout routine.

Incline Bench pressSingle DB RowingBarbell Jammer
DB squeeze pressBarbell T RowingHack Squat,
Weighted PushupsAustralian PullupSumo Deadlift
Barbell Skull CrusherUpright RowGlute Bridges
Landmine PressDB PulloverBulgarian Split Squat
Barbell Front RaisesBarbell Drag CurlDB Step-up
3 day push pull workout

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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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