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.
There is no specific core workout day in a PPL program, but if you want to strengthen your abdominal muscles, you can incorporate core exercises on any day that works best for you.
The PPL training can help you develop a muscular and firm physique if you follow a well-designed routine.
In this article, I’ll show you how to design an effective push pull pegs 5 day split.
This workout plan will help you train in an organized way, build your strength and mass, and enhance your overall fitness.
I’ll also hand out a PDF of this routine at the end of this blog that you can download and use offline.
PPL 5 Day Split Program Summary
| Routine Type | Push, Pull, Legs (PPL) |
| Program Goal | Develop 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 Program for Bodybuilding
This 5 day PPL 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 train both your torso and legs twice to thrice a week.
Here’s how you gonna train your muscles:
- Monday: Quad, Chest, Shoulders, and Triceps
- Tuesday: Back, Biceps, and Rear Delt
- Wednesday: Quad, Hamstring, Glutes, and Calves
- Thursday: OFF
- Friday: Chest, Shoulders, and Triceps
- 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 prepare your muscles for lifting weights.
For example, you can do a Treadmill jog, stationary bike ride, various bodyweight dynamic exercises, and lightweight resistance training to increase your oxygen flow and body temperature and prepare your muscles for heavy lifting.
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 options 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 |
You can include or alternate the following pull exercises: 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 are the 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 |
On your second push day, add or alternate the following exercises: Bench Dips, Inline Machine Presses, Triceps Kickbacks, Overhead Triceps Extensions, and Triangle Push-Ups.
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 Exercises: T-Bar Row, Barbell Row, Standing Rope Pulldown, Dumbbell Incline Curl, and Hammer Curl.
Download The 5 Day Push Pull Legs Workout Routine PDF
You can download this free printable PDF and keep it handy.
Once you have completed the program for the recommended time and if you want to increase the training frequency, you can follow this advanced six-day push-pull leg 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 essential to the muscle-building program; you can’t grow mass unless you feed your muscles the required amount of protein, carbs, fats, and other nutrients.
According to the International Society of Sports Nutrition, the diet recommendations for natural bodybuilding are here.1 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation – Journal of the International Society of Sports Nutrition
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.
You can increase or decrease consumption depending on how many calories you burn throughout the day.
I’ve rounded up some meal options for you that you can include in your diet regime:
- Oatmeal
- Energy Bars
- Peanut Butter and Toast
- Yogurt with Fruit
- White Eggs
- Protein shakes and bananas.
- Oatmeal with yogurt, almonds, and berries.
- Grilled chicken with roasted vegetables and rice.
- Egg omelet with avocado on whole grain toast.
- Salmon with sweet potato.
How Long Does it Take to See Results?
For some people, it can take a few months to see visible changes, while for others, it can take longer, depending on what diet program you follow, how consistently you train, what you do for recovery, and how you progress your lift over time.
New lifters will see more muscle growth than those who have been working out for a while.
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.
The Alternate Workout Programs
Push, Pull, Legs (PPL) split isn’t the only exercise program for building muscle. You can also try the following plans to develop your strength and shape your physique:
- 5 Day Compound Workout Routine
- The 5-Day Full Body Training Program
- 5-Day Upper Lower Split Workout
- 5-Day Bro Split Exercise Plan
References
- 1Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation – Journal of the International Society of Sports Nutrition
