The Ultimate Push Pull Legs Exercises List with PDF

Push Pull Legs Exercises List

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 List

Push Exercises for Chest

  1. Flat Bench Press
  2. Incline Bench Press
  3. Decline Bench Press
  4. Hammer Strength Chest Press
  5. Seated Machine Chest Press
  6. Parallel Bar Dips
  7. Squeeze Press
  8. Dual-arm Landmine Press
  9. Deficit Push-up
  10. Decline Push-up

Push Exercises for Shoulder

  1. Military Press
  2. Overhead Press
  3. Arnold Press
  4. Seesaw Press
  5. Single-arm Landmine Press
  6. Front Raises
  7. Lateral Raises
  8. FDL Raises
  9. Pike Push-up
  10. Handstand Push-up

Push Exercises for Triceps

  1. Triangle Push-up
  2. Bench Dips
  3. Bar Dips
  4. Close-grip Bench Press
  5. Triceps Press Down
  6. Svend Press
  7. Skull Crusher
  8. French Press
  9. Overhead Triceps Extension
  10. Tricep Kickback

Pull Exercises List

Pull Exercises List

Pull Exercises for the Back

  1. Pull-up
  2. Bent-over Row
  3. T-Bar Row
  4. Chest Supported Row
  5. Deadlift
  6. Front Lat Pulldown
  7. Close Grip Lat Pulldown
  8. Standing Cable Lat Pullover
  9. Seated Cable Row
  10. Single-arm Dumbbell Row
  11. Inverted Row
  12. Upright Row
  13. Lying Superman Row
  14. Pendlay Row
  15. Single-arm High Cable Row

Pull Exercises for Chest

  1. Dumbbell Pullover
  2. Pec Deck Fly
  3. Cable Crossover
  4. Low-to-High Cable Fly
  5. Seated Parallel Cable Fly

Pull Exercises for Biceps and Forearms

  1. Chin-up
  2. Straight Barbell Curl
  3. EZ Barbell Curl
  4. Preacher Curl
  5. Concentration Curl
  6. Incline Dumbbell Curl
  7. Hammer Curl
  8. Standing Cable Curl
  9. Spider Curl
  10. Zottoman Curl
  11. Drag Curl
  12. Lying Cable Curl
  13. Wrist Curl
  14. Reverse Barbell Curl
  15. Reverse Wrist Curl

Pull Exercises for Shoulder

  1. Bent-over Rear Delt Raises
  2. Reverse Pec Deck Fly
  3. Upright Row
  4. Shrug
  5. Lying IYT Dumbbell Raises
  6. Chest-Supported Dumbbell Row
  7. Face Pull

List of Leg Exercises

Leg Exercises List

Quad Exercises

  1. Back Squat
  2. Front Squat
  3. Forward Lunges
  4. Reverse Lunges
  5. Leg Press
  6. Leg Extension
  7. Hack Squat
  8. Step-up
  9. Landmine Squat
  10. Bulgarian Split Squat

Hamstrings Exercises

  1. Seated Leg Curl
  2. Romanian Deadlift
  3. Lying Leg Curl
  4. Dumbbell Leg Curl
  5. Single-leg Deadlift
  6. Good Morning
  7. Hamstring March

Glute Exercises

  1. Hip Thrust
  2. Glute Kickback
  3. Glute Bridge
  4. Single-leg Glute Bridge
  5. Cable Pull Through
  6. Long Leg March
  7. Prone Frog Curl
  8. Frog Press
  9. 45-Degree Hyperextension
  10. Sprinter Split Squats

Calves Exercises

  1. Standing Calf Raises
  2. Seated Calf Raises
  3. Leaning Forward Single-leg Calf Raises
  4. Calf Raises on a Hack Squat Machine

Adductor Exercises

  1. Sumo Squat
  2. Archer Squat
  3. Pop Squat
  4. Seated Machine Hip Adduction
  5. Seated Machine Hip Abduction
  6. Clamshell
  7. Monster Walk
  8. 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

  1. Incline/Flat/Decline Push up
  2. Diamond Push-up
  3. Archer Push-up
  4. Bar Dips
  5. Bench Dips
  6. Pike Push-up
  7. Handstand Push-up
  8. Bodyweight Triceps Extension
  9. I-Y-T Raises

Bodyweight Pull Exercises

  1. Pull-ups
  2. Chinup
  3. Inverted Row
  4. Superman Pull
  5. Bicep Leg Curl
  6. Renegade Row
  7. Standing Wall Pull
  8. Negative Pull-ups

Bodyweight Leg Exercises

  1. Standard Squat
  2. Forward Lunges
  3. Reverse Lunges
  4. Lateral Lunges
  5. Sumo Squat
  6. Split Squat
  7. Single-leg Deadlift
  8. Glute Kickback
  9. Lying Leg Curl
  10. Glute Bridge
  11. Calf Raises
  12. Step-up
  13. 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

Download The Push Pull Leg Exercises List PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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