Push Pull Legs (PPL)
Push Pull Legs (PPL) is a 6-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Push Pull Legs (PPL)?
Push Pull Legs (PPL) is a 6-day hypertrophy 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
- Bench Press — 3–4×5–10
- Incline Press — 3×8–12
- Overhead Press — 2–4×6–12
- Lateral Raise — 3×10–20
- Triceps Extension — 3×8–15
Train chest, shoulders and triceps with a mix of compound and isolation work.
- Pull-Up or Lat Pulldown — 3–4×6–12
- Row — 3–4×6–12
- Rear Delt Fly — 3×10–20
- Curl — 3×8–15
- Hammer Curl — 2–3×8–15
Balance vertical and horizontal pulling and progress the movements gradually.
- Back Squat — 3–4×5–10
- Romanian Deadlift — 3×6–12
- Leg Press — 3×8–15
- Leg Curl — 3×8–15
- Calf Raise — 3–4×10–20
Use the leg day to cover quads, posterior chain and calves without excessive junk volume.
- Incline or Flat Press — 3–4×6–10
- Machine Press — 3×8–12
- Shoulder Press — 2–3×8–12
- Lateral Raise — 3×12–20
- Triceps — 3×10–15
Second exposure can emphasize different angles and moderate-rep work.
- Pulldown or Pull-Up — 3–4×6–12
- Chest-Supported Row — 3–4×8–12
- Cable Row — 2–3×8–15
- Rear Delt — 3×12–20
- Curl — 3×8–15
Use the second pull session to accumulate quality volume without sacrificing recovery.
- Hack Squat or Front Squat — 3–4×6–12
- Hip Hinge — 3×6–12
- Leg Extension — 3×10–15
- Leg Curl — 3×10–15
- Calf Raise — 3–4×10–20
A second leg exposure allows exercise variation while maintaining weekly frequency.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Use double progression or another consistent method: add reps within the target range, then increase load once the upper end is achieved with good technique. Reduce volume when recovery falls behind.
Accuracy note
PPL is a training split rather than one single official program. This page provides a Gym Log template that can be customized to the user's preferred PPL version.
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 Push Pull Legs (PPL)
How many days per week is the Push Pull Legs (PPL)?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the Push Pull Legs (PPL) for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Push Pull Legs (PPL) 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.