Push Pull Legs Exercises List with PDF

If you follow the PPL split, the complete list of push, pull, and legs exercises will help you design a program. That’s why I’ve compiled as many examples of push, pull, and leg exercises as possible and created a simple list so you can use it to make a workout plan for yourself, depending on your fitness level.

Meaning of Push, Pull, and Legs (PPL) Training

The push, pull, legs (PPL) split is a great workout program for growing strength and muscle.

All movements that include pushing the weights up, down, or against the body come under the push workouts category. And they typically work on the chest and shoulder, and triceps.

Bench press, overhead press, push-ups, and triceps pushdown are some examples of pull exercises.

The movements, which include pulling the weights up, down, and towards your body, fall under pull workouts. And they work on the back, biceps, rear delt, and wrists.

Pull-ups, lat pulldown, bent-over row, and seated rowing are typical pull exercises.

Some pull workouts also worked on chest and shoulder, such as dumbbell pullover, barbell upright row, and face pull. So you can also pick workouts for chest and shoulder from the pull exercises list.

Leg workout includes both pull and push exercises. For example, leg press and squats are push workouts, and the deadlift and hamstring curls are “pull workouts.”

There are myriads of push, pull, and leg exercises that you can do to increase strength, power, and mass.

You may also like: 30 Day Muscle Building Workout Plan With PDF

List of All Push, Pull, and Legs Exercises

Let’s explore the complete list of PPL workouts in a table format that includes the names of the exercises, names of muscles they work, and the difficulty level.

So, depending on your fitness, you can incorporate any exercise in your PPL workout program.

Exercises with difficulty level 5 or less (out of 10) are suitable for beginners.

List of Push Workouts

Push Exercises List
Top 10 Push Exercises
No.WorkoutMuscles WorkedDifficulty
1Barbell Bench PressesChest5/10
2Dumbbell Bench PressesChest5/10
3Landmine PressChest and Shoulder6/10
4Chest Press MachineChest3/10
5Push-upsChest and Arms6/10
6Bar DipsChest and Triceps6/10
7Military Press Shoulder 5/10
8Dumbbell Overhead Press Shoulder 5/10
9Arnold PressShoulder7/10
10Dumbbell Front RaisesShoulder5/10
11Lateral RaisesShoulder5/10
12Barbell Front RaisesShoulder6/10
13Pike Push-upsShoulder7/10
14Handstand PushupShoulder 8/10
15Pec FlyChest4/10
16Floor PressChest and Triceps6/10
17SkullcrusherTriceps6/10
18Close-Grip Bench PressChest and Triceps5/10
19Bench DipTriceps5/10
20DB Overhead Triceps ExtensionTriceps5/10
21Tricep PushdownTriceps5/10
22Triangle PushupChest and Triceps 7/10
23Tricep KickbackTriceps5/10
24Cable Forward ExtensionTriceps 5/10
25IYT RaisesShoulder and Back7/10
Push exercises list

Pull Exercises List

Pull Exercises List
Top 10 Pull Exercises
No.WorkoutMuscles WorkedDifficulty
1Pull-upBack and Biceps5/10
2Inverted RowBack and Biceps 5/10
3ChinupBack and Biceps 6/10
4Lat PulldownBack5/10
5Seated RowingBack6/10
6Dumbbell RowingBack6/10
7Barbell Bent-over RowBack6/10
8Dumbbell PulloverChest and Back6/10
9Barbell Upright RowShoulder and Trap5/10
10Face pull Back and Rear Delt 6/10
11Dumbbell ShrugShoulder4/10
12Reverse FlyBack and Rear Delt 5/10
13Superman PullBack6/10
14Barbell T RowingBack5/10
15Rack PullBack4/10
16Barbell Biceps CurlBiceps5/10
17Dumbbell CurlBiceps4/10
18Incline Lying Prone CurlBiceps6/10
19Hammer CurlBiceps4/10
20Preacher CurlBiceps5/10
21Concentration CurlBiceps6/10
22Zottoman CurlBiceps6/10
23Cable CurlBiceps5/10
24Palms up Wrist CurlWrists5/10
25Palms down wrist curlWrists5/10
List of pull exercises

List of Leg Exercises

Leg Exercises List
Top 10 Leg Exercises
No.WorkoutMuscles WorkedDifficulty
1Barbell Back SquatQuadriceps5/10
2Dumbbell LungesQuad and Ham5/10
3Standard DeadliftLegs6/10
4Step-upGlutes and Quads5/10
5Good MorningHamstring and Lower Back6/10
6Calf RaisesCalves6/10
7Landmine SquatQuadriceps 7/10
8Glute BridgeGlutes5/10
9Bulgarian Split SquatQuad, Ham, and Glutes 7/10
10Sumo Deadlift Quad, Ham, and Glutes 6/10
11Romanian DeadliftHamstring and Glutes6/10
12Barbell Reverse LungesQuad, Ham, and Glutes6/10
13Lateral SquatQuad, Ham, and Glutes6/10
14Single-Leg DeadliftHamstring and Glutes 7/10
15Box JumpQuadriceps 5/10
16Leg ExtensionQuadriceps 4/10
17Leg CurlHamstring 4/10
18Hack SquatQuadriceps 6/10
19Machine Leg PressQuadriceps 5/10
20Hip ThrustsGlutes 6/10
21Sumo SquatQuad, Ham, and Glutes 5/10
22Front SquatQuadriceps 6/10
23Hex Bar DeadliftQuad, Ham, and Glutes 5/10
24Cable Pull ThroughHamstring and Glutes 7/10
25Suitcase DeadliftQuad, Ham, and Glutes 5/10
Leg Exercises List

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
1DeadliftFlat/Incline Bench Press
2Pull-upsDB Bench Presses
3Barbell Bent-over RowPush-ups
4ChinupMilitary Press
5Dumbbell PulloverBar Dips
6Face pullIYT Raises
7Barbell Upright RowClose-Grip Bench Press
8Sumo DeadliftLandmine Press
9Romanian DeadliftSquat
10Cable Pull ThroughHip Thrusts

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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 legs exercises.

You can use this list to create a bodyweight workout plan for yourself.

Bodyweight Push Workout List

  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. Hanstand Push-up
  8. Bodyweight Triceps Extension
  9. I-Y-T Raises

List of 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 Workouts List

  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

List of Core and Combined Push-Pull Workouts

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

  1. All types of Crunches
  2. Planks
  3. Russian Twists
  4. Mountain Climbing
  5. Leg Raises
  6. Toe Touching
  7. Flutter Kicks
  8. Windshield Wipers
  9. Dumbbell Side Bend
  10. Woodchop
  11. Hanging Knee Raises
  12. Handing Leg Raises
  13. Dragon Flag
  14. Ab Wheel Rollout
  15. Barbell Oblique Twist

List of Exercises That Have Both Push and Pull Movements

  1. Clean and Press
  2. Burpees
  3. Pushup to Renegade Row
  4. Barbell Jammer
  5. Power Clean
  6. Push Jerk

Push/Pull/Leg Workouts PDF

You can download the PDF of the PPL exercises list to use it whenever you need it.


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