The push-pull-leg (PPL) split is a great workout program for growing strength and mass.
All movements that include pushing the weights up, down, or against the body are known as push exercises, such as the bench press, overhead press, bar dip, and push-up. And they typically work on the chest and shoulder, and triceps.
The movements, which include pulling the weights up, down, and towards your body considered pull exercises, such as lat pulldown, pull-up, and biceps curl. And they target the back, biceps, rear delt, and forearms.
Leg workout includes both pull and push movements. And they bolster the quadriceps, hamstrings, calves, and glutes.
Some pull exercises, such as dumbbell pullover, facepull, and rear delt row, also activate the chest and shoulder muscles. So, depending on the muscles you want to train, you can pick exercises from either push, pull, or leg exercises.
Having an ultimate list of push pull legs exercises will help you design the best workout program.
That’s why I’ve compiled as many PPL exercises as possible and made a simple list so you can use them to make a workout plan for yourself, depending on your fitness level.
The Ultimate Push Pull Legs Exercises List for Strength and Mass
Let’s explore the complete PPL exercise list in a table format that includes the names of the exercises, the muscles they target, and their difficulty level.
Depending on your fitness level and goal, you can incorporate them into your PPL workout program.
Exercises with a difficulty level of 5 or less (out of 10) are suitable for beginners.
List of Push Exercises
| No. | Workout | Muscles Worked | Difficulty |
|---|---|---|---|
| 1 | Flat/Incline/Decline Barbell Bench Presses | Chest | 7/10 |
| 2 | Flat/Incline/Decline Dumbbell Bench Presses | Chest | 5/10 |
| 3 | Landmine Press Variations | Pecs, Delts, and Triceps | 6/10 |
| 4 | Smith/Hammer Machine Chest Presses | Chest | 3/10 |
| 5 | All Push-up Variations | Pecs, Delts, and Arms | 6/10 |
| 6 | Parallel Bar Dips | Chest and Triceps | 6/10 |
| 7 | Military Press | Shoulder | 6/10 |
| 8 | Dumbbell Overhead Press | Shoulder | 5/10 |
| 9 | Arnold Press | Shoulder | 7/10 |
| 10 | Dumbbell Front Raises | Shoulder | 5/10 |
| 11 | Lateral Raises | Shoulder | 5/10 |
| 12 | Barbell Front Raises | Shoulder | 6/10 |
| 13 | Pike Push-ups | Shoulder | 7/10 |
| 14 | Handstand Pushup | Shoulder | 9/10 |
| 15 | Pec Deck Fly | Chest | 4/10 |
| 16 | Floor Press | Chest and Triceps | 5/10 |
| 17 | Skullcrusher | Triceps | 6/10 |
| 18 | Close-Grip Bench Press | Chest and Triceps | 5/10 |
| 19 | Bench Dip | Triceps | 5/10 |
| 20 | DB Overhead Triceps Extension | Triceps | 5/10 |
| 21 | Tricep Pushdown | Triceps | 5/10 |
| 22 | Triangle Pushup | Chest and Triceps | 7/10 |
| 23 | Tricep Kickback | Triceps | 5/10 |
| 24 | Cable Forward Extension | Triceps | 5/10 |
| 25 | IYT Raises | Shoulder and Back | 7/10 |
Pull Exercises List
| No. | Workout | Muscles Worked | Difficulty |
|---|---|---|---|
| 1 | Pull-up | Back and Biceps | 5/10 |
| 2 | Inverted Row | Back and Biceps | 5/10 |
| 3 | Chinup | Back and Biceps | 6/10 |
| 4 | Lat Pulldown | Back | 5/10 |
| 5 | Seated Rowing | Back | 6/10 |
| 6 | Dumbbell Row | Back | 6/10 |
| 7 | Barbell Bent-over Row | Back | 6/10 |
| 8 | Dumbbell Pullover | Chest and Back | 6/10 |
| 9 | Barbell Upright Row | Shoulder and Trap | 5/10 |
| 10 | Face Pull | Back and Rear Delt | 6/10 |
| 11 | Dumbbell Shrug | Shoulder | 4/10 |
| 12 | Reverse Pec Deck Fly | Back and Rear Delt | 5/10 |
| 13 | Superman Pull | Back | 6/10 |
| 14 | Barbell T Row | Back | 5/10 |
| 15 | Rack Pull | Back | 4/10 |
| 16 | Barbell Biceps Curl | Biceps | 5/10 |
| 17 | Dumbbell Curl | Biceps | 4/10 |
| 18 | Incline Lying Prone Curl | Biceps | 6/10 |
| 19 | Hammer Curl | Biceps | 4/10 |
| 20 | Preacher Curl | Biceps | 5/10 |
| 21 | Concentration Curl | Biceps | 6/10 |
| 22 | Zottoman Curl | Biceps | 6/10 |
| 23 | Cable Curl | Biceps | 5/10 |
| 24 | Wrist Curl | Forearms | 5/10 |
| 25 | Wrist Extension | Forearms | 5/10 |
List of Leg Exercises
| No. | Workout | Muscles Worked | Difficulty |
|---|---|---|---|
| 1 | Barbell Back Squat | Quadriceps | 5/10 |
| 2 | Dumbbell Lunges | Quad and Ham | 5/10 |
| 3 | Standard Deadlift | Legs | 6/10 |
| 4 | Step-up | Glutes and Quads | 5/10 |
| 5 | Good Morning | Hamstring and Lower Back | 6/10 |
| 6 | Calf Raises | Calves | 6/10 |
| 7 | Landmine Squat | Quadriceps | 7/10 |
| 8 | Glute Bridge | Glutes | 5/10 |
| 9 | Bulgarian Split Squat | Quad, Ham, and Glutes | 7/10 |
| 10 | Sumo Deadlift | Quad, Ham, and Glutes | 6/10 |
| 11 | Romanian Deadlift | Hamstring and Glutes | 6/10 |
| 12 | Barbell Reverse Lunges | Quad, Ham, and Glutes | 6/10 |
| 13 | Lateral Squat | Quad, Ham, and Glutes | 6/10 |
| 14 | Single-Leg Deadlift | Hamstring and Glutes | 7/10 |
| 15 | Box Jump | Quadriceps | 5/10 |
| 16 | Leg Extension | Quadriceps | 4/10 |
| 17 | Leg Curl | Hamstring | 4/10 |
| 18 | Hack Squat | Quadriceps | 6/10 |
| 19 | Machine Leg Press | Quadriceps | 5/10 |
| 20 | Hip Thrust | Glutes | 6/10 |
| 21 | Sumo Squat | Quad, Ham, and Glutes | 5/10 |
| 22 | Front Squat | Quadriceps | 6/10 |
| 23 | Hex Bar Deadlift | Quad, Ham, and Glutes | 5/10 |
| 24 | Cable Pull Through | Hamstring and Glutes | 7/10 |
| 25 | Suitcase Deadlift | Quad, Ham, and Glutes | 5/10 |
Compound Push and Pull Exercises List
That was the complete list of pull, push, and leg exercises. However, if you primarily do compound workouts, I’ve also made a list according to that so you can pick your best ones.
Compound movements work on two to three muscles simultaneously and allow you to lift heavier weights.
Okay, so here are some of the best examples of compound push and pull workouts.
| No. | Compound Pull Exercises | Compound Push Exercises |
|---|---|---|
| 1 | Deadlift | Flat/Incline Bench Press |
| 2 | Pull-ups | DB Bench Presses |
| 3 | Barbell Bent-over Row | Push-ups |
| 4 | Chinup | Military Press |
| 5 | Dumbbell Pullover | Bar Dips |
| 6 | Face pull | IYT Raises |
| 7 | Barbell Upright Row | Close-Grip Bench Press |
| 8 | Sumo Deadlift | Landmine Press |
| 9 | Romanian Deadlift | Squat |
| 10 | Cable Pull Through | Hip Thrusts |
List of Push and Pull Bodyweight Exercises
For those who work out without any pieces of equipment, I’ve also made a list of bodyweight push, pull, and leg exercises.
You can use this list to create a bodyweight workout plan for yourself.
Bodyweight Push Exercises List
- Incline/Flat/Decline Push up
- Diamond Push-up
- Archer Push-up
- Bar Dips
- Bench Dips
- Pike Push-up
- Handstand Push-up
- Bodyweight Triceps Extension
- I-Y-T Raises
List of Bodyweight Pull Exercises
- Pull-ups
- Chinup
- Inverted Row
- Superman Pull
- Bicep Leg Curl
- Renegade Row
- Standing Wall Pull
- Negative Pull-ups
Bodyweight Leg Exercises List
- Standard Squat
- Forward Lunges
- Reverse Lunges
- Lateral Lunges
- Sumo Squat
- Split Squat
- Single-leg Deadlift
- Glute Kickback
- Lying Leg Curl
- Glute Bridge
- Calf Raises
- Step-up
- Jump Squat
List of Core and Combined Push-Pull Exercises
So far, you’ve seen a complete list of all push, pull, and leg exercises. However, core and combination of pull-push workouts aren’t covered in that list, which is essential in creating a workout regimen.
So, let’s also see those movements.
Core Exercises
- All types of Crunches
- Planks
- Russian Twists
- Mountain Climbing
- Leg Raises
- Toe Touching
- Flutter Kicks
- Windshield Wipers
- Dumbbell Side Bend
- Woodchop
- Hanging Knee Raises
- Handing Leg Raises
- Dragon Flag
- Ab Wheel Rollout
- Barbell Oblique Twist
List of Exercises with Push Pull Movements
- Clean and Press
- Burpees
- Pushup to Renegade Row
- Barbell Jammer
- Power Clean
- Push Jerk
Download The List of Push Pull Leg Exercises PDF
List of PPL workout programs where you can integrate the above exercises:
