Beginner Push Pull Legs
Beginner Push Pull Legs is a 3-day beginners training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Beginner Push Pull Legs?
Beginner Push Pull Legs is a 3-day beginners training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Machine or Dumbbell Press
- Incline Dumbbell Press
- Machine Shoulder Press
- Lateral Raise
- Triceps Pressdown
Learn stable pressing mechanics before increasing load.
- Lat Pulldown
- Seated Cable Row
- Chest-Supported Row
- Face Pull
- Dumbbell Curl
Use controlled full-range pulling.
- Squat or Leg Press
- Romanian Deadlift
- Leg Extension
- Leg Curl
- Calf Raise
- Plank
Keep volume recoverable and repeatable.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured beginners routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Add reps within a target range before increasing weight. Beginners should prioritize technique and recovery.
Accuracy note
Gym Log original beginner PPL template; not a canonical published prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Beginner Push Pull Legs
How many days per week is the Beginner Push Pull Legs?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Beginner Push Pull Legs for?
People seeking a structured beginners routine with a clear weekly schedule.
Can I track the Beginner Push Pull Legs in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.