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. These include the bench press, overhead press, bar dip, and push-up. They typically work on the chest, shoulders, and triceps.
The movements, which include pulling the weights up, down, and towards your body, are considered pull exercises, such as lat pulldown, pull-up, and biceps curl. They target the back, biceps, rear delt, and forearms.
Leg workouts include pull and push movements, which 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 accordingly.
Having an ultimate list of push pull leg exercises will help you design an effective workout program.
In this article, I’ve rounded up as many PPL exercises as possible and made a simple list so you can use them to create a workout plan.
The Ultimate Push Pull Legs Exercises List
I’ve categorized the PPL exercises according to the muscle groups they target. This enumeration will make it easy for you to pick exercises for any muscle you want to train.
List of Push Exercises
Push Exercises for Chest
- Flat Bench Press
- Incline Bench Press
- Decline Bench Press
- Hammer Strength Chest Press
- Seated Machine Chest Press
- Parallel Bar Dips
- Squeeze Press
- Dual-arm Landmine Press
- Deficit Push-up
- Decline Push-up
Push Exercises for Shoulder
- Military Press
- Overhead Press
- Arnold Press
- Seesaw Press
- Single-arm Landmine Press
- Front Raises
- Lateral Raises
- FDL Raises
- Pike Push-up
- Handstand Push-up
Push Exercises for Triceps
- Triangle Push-up
- Bench Dips
- Bar Dips
- Close-grip Bench Press
- Triceps Press Down
- Svend Press
- Skull Crusher
- French Press
- Overhead Triceps Extension
- Tricep Kickback
Pull Exercises List
Pull Exercises for the Back
- Pull-up
- Bent-over Row
- T-Bar Row
- Chest Supported Row
- Deadlift
- Front Lat Pulldown
- Close Grip Lat Pulldown
- Standing Cable Lat Pullover
- Seated Cable Row
- Single-arm Dumbbell Row
- Inverted Row
- Upright Row
- Lying Superman Row
- Pendlay Row
- Single-arm High Cable Row
Pull Exercises for Chest
- Dumbbell Pullover
- Pec Deck Fly
- Cable Crossover
- Low-to-High Cable Fly
- Seated Parallel Cable Fly
Pull Exercises for Biceps and Forearms
- Chin-up
- Straight Barbell Curl
- EZ Barbell Curl
- Preacher Curl
- Concentration Curl
- Incline Dumbbell Curl
- Hammer Curl
- Standing Cable Curl
- Spider Curl
- Zottoman Curl
- Drag Curl
- Lying Cable Curl
- Wrist Curl
- Reverse Barbell Curl
- Reverse Wrist Curl
Pull Exercises for Shoulder
- Bent-over Rear Delt Raises
- Reverse Pec Deck Fly
- Upright Row
- Shrug
- Lying IYT Dumbbell Raises
- Chest-Supported Dumbbell Row
- Face Pull
List of Leg Exercises
Quad Exercises
- Back Squat
- Front Squat
- Forward Lunges
- Reverse Lunges
- Leg Press
- Leg Extension
- Hack Squat
- Step-up
- Landmine Squat
- Bulgarian Split Squat
Hamstrings Exercises
- Seated Leg Curl
- Romanian Deadlift
- Lying Leg Curl
- Dumbbell Leg Curl
- Single-leg Deadlift
- Good Morning
- Hamstring March
Glute Exercises
- Hip Thrust
- Glute Kickback
- Glute Bridge
- Single-leg Glute Bridge
- Cable Pull Through
- Long Leg March
- Prone Frog Curl
- Frog Press
- 45-Degree Hyperextension
- Sprinter Split Squats
Calves Exercises
- Standing Calf Raises
- Seated Calf Raises
- Leaning Forward Single-leg Calf Raises
- Calf Raises on a Hack Squat Machine
Adductor Exercises
- Sumo Squat
- Archer Squat
- Pop Squat
- Seated Machine Hip Adduction
- Seated Machine Hip Abduction
- Clamshell
- Monster Walk
- Single-leg Cable Hip Abduction
List of PPL Bodyweight Exercises
I’ve also included a list of bodyweight push, pull, and leg exercises for those who work out without equipment.
Bodyweight Push Exercises
- 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
Bodyweight Pull Exercises
- Pull-ups
- Chinup
- Inverted Row
- Superman Pull
- Bicep Leg Curl
- Renegade Row
- Standing Wall Pull
- Negative Pull-ups
Bodyweight Leg Exercises
- 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
How to Design a Push Pull Leg Workout Plan
Below, I’ve crafted an ultimate six-day PPL split that involves performing around 10-20 reps per set (with moderate weight) in the first half and 5-10 reps per set (heavy lifting) in the other.
This training plan will help you build strong, promotional, and aesthetic shape over time.
Monday – Push Workout A
- Incline Bench Press: 3 sets x 12-15 reps
- Hammer Strength Chest Press: 3 sets x 12-15 reps
- Bar Dips: 3 sets x Till failure
- Military Press: 3 sets x 12-15 reps
- Lateral Raises: 3 sets x 12-15 reps
- Triangle Push-up: 3 sets x Till failure
- Triceps Press Down: 3 sets x Till failure
Tuesday – Pull Workout A
- Pull-up: 3 sets x Till failure
- Bent-over Row: 3 sets x 12-15 reps
- Front Lat Pulldown: 3 sets x 12-15 reps
- Reverse Pec Deck Fly: 3 sets x 12-15 reps
- Straight Barbell Curl: 3 sets x 12-15 reps
- Incline Dumbbell Curl: 3 sets x 10-12 reps
- Reverse Barbell Curl: 3 sets x 10-12 reps
Wednesday – Leg Workout A
- Leg Extension: 3 sets x 15-20 reps
- Leg Press: 3 sets x 12-15 reps
- Walking Lunges: 3 sets x 10 reps per leg
- Leg Curl: 3 sets x 15-20 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Calf Raises: 3 sets x 20-25 reps
- Hip Abduction: 3 sets x 15-20 reps
Thursday – Push Workout B
- Flat Bench Press: 4 sets x 6-8 reps
- Incline Dumbbell Bench Press: 4 sets x 6-8 reps
- Single-arm Landmine Press: 3 sets x 6-8 reps per side
- Lateral Raises: 3 sets x 8-10 reps
- Skull Crusher: 4 sets x 8-10 reps
Friday – Pull Workout B
- Deadlift: 4 sets x 4-8 reps
- Close Grip Lat Pulldown: 4 sets x 6-8 reps
- Seated Cable Row: 4 sets x 6-8 reps
- Upright Row: 4 sets x 6-10 reps
- EZ Barbell Curl: 4 sets x 6-10 reps
- Hammer Curl: 3 sets x 8-10 reps
Saturday – Leg Workout B
- Hack Squat: 3 sets x 6-10 reps
- Leg Press: 3 sets x 6-8 reps
- Bulgarian Split Squat: 3 sets x 6-8 reps per leg
- Lying Leg Curl: 3 sets x 8-10 reps
- Hip Thrust: 3 sets x 8-10 reps
- Seated Calf Raises: 3 sets x 8-10 reps