Push Pull Legs 5 Day Split Workout with PDF

You can do various training splits when it comes to building strength and muscle mass, including the popular Push-Pull-Leg (PPL).

The Push-Pull-Leg workout program involves training of the chest, shoulder, and triceps on push day, the back, biceps, and posterior delt on pull day, and the lower body on leg day.

It doesn’t have a specific core day, but if you want to strengthen your abdominal muscles, you can incorporate core exercises on any day – depending on when it suits you the most.

The PPL training can help you develop a muscular and firm physique if you follow a well-designed routine.

I’ve already created multiple workout routines, but in this article, I’ll share a well-crafted, easy-to-follow, and effective Push Pull Legs 5 Day Split.

This plan will help you train in an organized manner, build your strength and mass, and enhance your overall fitness.

I’ll also hand out a PDF of this 5 day PPL split, so you can download, print, and use it offline.

If you’re a beginner, you can start building your foundational strength and lean mass with the following routines:

Contents show

PPL 5 Day Split Program Summary

Routine Type	Push, Pull, Legs (PPL)
Program Goal	Increase Strength and Mass
Workout Type	Weight Training
Frequency	Five Days a Week
Program Duration	Three Months
Workout Time/Session	60-90 Minutes
Suitable for	Intermediate
Target Gender	Suitable for Males

Additional information about the program:

Types of Exercises You’ll Do: I’ve combined both compound and isolation exercises in this program. Compound exercises work on multiple muscles simultaneously, while isolation workouts allow you to work on one muscle at a time. Combining them will help you build a strong and symmetrical physique.
Rest between sets: The rest between sets would be two to three minutes.
Optimum Load: You can lift as heavy as possible until you maintain proper form throughout the workout. For example, when you have to do ten repetitions, lift those weights, which is challenging but within the limit. You must feel the contraction during the exercises – whether you do five repetitions with heavier weights or fifteen reps with light weights.

Push Pull Legs 5 Day Split Routine for Bodybuilding

This PPL 5 day split involves high-rep sets (10 to 20) for the first three days and heavy-load low-rep sets (6 to 10) for the last two days. The high-rep sets help build muscles, while the heavier loads increase strength.

Since this is a five-day weekly program, you won’t have two leg workout sessions. However, I’ll adjust this program by including some pull movements, such as leg curl and RDL, on the pull day and push movements, such as squat and leg press, on the push day. This way, you can also train your legs two to three times a week.

Schedule

Monday: Quad, Chest, Shoulders, and Triceps (High rep sets with moderate weight)
Tuesday: Back, Biceps, and Rear Delt
Wednesday: Quad, Hamstring, Glutes, and Calves
Thursday: OFF
Friday: Chest, Shoulders, and Triceps (Few reps set with a heavy load)
Saturday: Back, Biceps, Rear Delt, and Hamstring
Sunday: OFF

It is best to do warm-up exercises to increase your heart rate and blood flow and get your muscles ready to lift weights. For example, you can do the Treadmill jog, stationary bike, or various bodyweight dynamic exercises before lifting to increase your oxygen flow.

Day 1 – Push Workout (Quad, Chest, Shoulders, & Triceps)

Exercise	Sets	Reps	Rest
Leg Press	3	15, 12, 10	1-2 min
Leg Extension	2	20 & 15	1-min
Flat Dumbbell Bench Press	3	15, 12, 10	2-3 min
Incline Hammer Machine Chest Press	3	15, 12, 10	1-2 min
Military Press	2	12 & 10	2-3 min
Lateral Delt Raises	3	15, 12, 10	1-2 min
Triceps Rope Pushdown	2	15 & 12	1-2 min

If you don’t want to do any of the above-mentioned exercises in this program, here are more exercise options you can use to replace them.

High-to-Low Cable Fly
Pec Deck Machine
Skull Crushers
Overhead Triceps Extension
Arnold Press

Day 2 – Pull Workout (Back, Biceps, and Rear Delt)

Workout	Sets	Reps	Rest
Pullup/Assisted PU	3	Till Failure	1-2 min
Lat Pulldown	3	15, 12, 10	1-3 min
Seated Cable Rowing	3	15, 12, 10	2-3 min
Bent-over Rowing	3	15, 12, 10	2-3 min
Cable Facepull	3	15, 12, 10	1-2 min
Preacher Curl	2	15 and 12	1-2 min
Hammer Curl	2	15 and 12	1-2 min

More pull workouts you can include or alternate: Inverted Rows, Chest Supported Row, Straight-arm Lat Pulldown, V-grip Pulldown, Barbell T rowing, and Dumbbell Pullover.

Day 3 – Leg Workout (Quad, Hamstring, Glute, & Calves)

Workout	Sets	Reps	Rest
Barbell Back Squat	4	10, 8, 6, 4	2-4 min
Front Lunges	3	12, 10, 8	2-3 min
Machine Leg Curl	3	20, 15, 12	1-2 min
Barbell Hip Thrust	3	12, 10, 8	2-3 min
Calf Raises	3	20, 15, 12	1-2 min

Alternate exercises for the lower body: Barbell Front Squat, Leg Extension, Landmine Squat, Dumbbell Lunges, Hex-bar Deadlift, and Dumbbell Lateral Squat.

Day 4 – Push Workouts (Chest, Shoulders, and Triceps)

Workout	Sets	Reps	Rest
Flat Barbell Bench Press	4	10, 8, 6, 4	2-4 min
Incline DB Bench Press	4	10, 8, 6, 4	2-3 min
Parallel Bar Dips	3	Till Failure	1-2 min
Dumbbell Lateral Raises	3	12, 10, 8	1-2 min
Skull Crusher	2	15 x 2	1-2 min
Rope Pushdown	2	15 x 2	1-2 min

Workouts to add or alternate on your push day: Bench Dips, Incline Machine Press, Triceps Kickback, Overhead Triceps Extension, and Triangle Push-up.

Day 5 – Pull Workouts (Back, Biceps, Rear Delt, & Hams)

Workout	Sets	Reps	Rest
V-Grip Lat Pulldown	3	10, 8, 6	2-3 min
Seated Cable Rowing	3	10, 8, 6	2-3 min
1-arm Dumbbell Row	3	10, 8, 6	1-2 min
Chinups + DB RDL (Superset)	3	10, 8, 6	1-2 min
Rear Delt DB Fly + Step-up (Superset)	3	10, 8, 6	1-2 min

Alternate Workouts: T-Bar Row, Barbell Row, Standing Rope Pulldown, Dumbbell Incline Curl, and Hammer Curl.

5 Day Push Pull Legs Workout Routine PDF

PPL 5 Day split pdf for Bodybuilding Download

PPL-5-Day-Split-for-Strength-and-Size (Updated)Download

You can download, print, and use the above 5 day push pull workout.

Once you have done the program for recommended time or when you want to increase the training frequency, you can follow this advanced six-day push pull legs to maximize the growth of strength and size.

Nutritional Tips for Muscle Growth

Eating nutritious and healthy foods is as crucial as lifting weights. Diet is an essential part of the muscle-building program; you can’t increase mass unless you feed your muscles the required amount of protein, carbs, fats, and other nutrients.

According to the International Society of Sports Nutrition, Here is the diet recommendation for natural bodybuilding.¹

For example, if you’re a 60 kg (132 lbs) weighted person.

Protein	Carbs	Fats
145-190 g	400-500	50-60
580-760 calories	1600-2000 calories	400-480 calories

1 gram protein and carbs = four calories and fats = eight calories

You can consume the above nutrients in three to six meals per day, with a meal containing 0.4-0.5 g/kg body weight of protein before and post-workout.

Depending on how many calories you burn throughout the day, you can increase or decrease consumption.

You can also check out recommended whey isolate protein and high calories protein foods.

You can incorporate this supplement in your diet program to maximize your muscle growth – Bulk Extreme (Of course, this is an affiliate product and will get some commission from the company).

Frequently Asked Questions (FAQs)

You can have some questions before starting the workout schedule. I’ve shared some of the typical ones that I hope will be helpful for you.

Is Push/Pull/Legs Good for Mass?

Yes, the PPL workout schedule helps beef up mass.

The five days PPL allow you to train major muscles effectively twice a week.

Working out large muscles twice a week builds up strength and hypertrophy more than working out once a week. ²

It also ensures each muscle group gets proper recovery time which is also an essential part of the muscle-building process.

How Long Does it Take to See Results?

You’ll start seeing results after a couple of months. However, it will take more than that for some people.

Some of your muscles will respond more than others. For example, you may see more gains in your chest and legs or back and chest – depending on how your body responds.

If you’re new to bodybuilding, you’ll see more gains than those who have been working out for a while.

When and What Core Exercises Should You Do?

If you want to do abdominal exercises to strengthen your core, you can do the below workouts on any day you like or feel like doing.

Should You Workout 6 Days a Week After This Routine?

Once you feel you’re ready to lift six times a week, you should definitely do. But make sure you give your trained muscles proper rest, good nutrition, and get a sound sleep for recovery – if you want to maximize growth.

The Alternate Workout Programs

5 Day Compound Workout Routine
5-Day Gym Workout Schedule (Hybrid Split)
The 5-Day Full Body Workout Program
5-Day Upper Lower Split Workout Program
Whichever program you follow, ensure it includes training two muscles a day.

References

1
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation – Journal of the International Society of Sports Nutrition
2
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – Sports Medicine Auckland (N.Z)