What Is the Push/Pull/Legs Split?
The Push/Pull/Legs (PPL) split divides training into three categories based on movement pattern:
- Push: Exercises where you push weight away from your body (chest, shoulders, triceps)
- Pull: Exercises where you pull weight toward your body (back, biceps, rear delts)
- Legs: All lower body exercises (quads, hamstrings, glutes, calves)
This split allows each muscle group to be trained twice per week (in a 6-day format) while ensuring adequate recovery between sessions. It's widely considered the most effective training split for intermediate athletes.
The Aznolt® Muscle Trainer – Adjustable Resistance Trainer for Home Gym supports the full PPL split with its comprehensive exercise range.
The 6-Day PPL Program
Day 1: Push (Chest, Shoulders, Triceps)
- Chest Press: 4 × 10
- Incline Chest Fly: 3 × 15
- Shoulder Press: 4 × 10
- Lateral Raise: 4 × 15
- Tricep Pushdown: 3 × 15
- Overhead Tricep Extension: 3 × 12
Day 2: Pull (Back, Biceps, Rear Delts)
- Lat Pulldown: 4 × 12
- Seated Row: 4 × 12
- Straight-Arm Pulldown: 3 × 15
- Face Pull: 4 × 20
- Bicep Curl: 4 × 15
- Hammer Curl: 3 × 12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
- Cable Squat: 4 × 12
- Cable Pull-Through: 4 × 15
- Glute Kickback: 4 × 15 each leg
- Cable Romanian Deadlift: 3 × 12
- Lateral Band Walk: 3 × 15 steps each way
- Calf Raise: 4 × 20
Day 4: Push (Repeat with variation)
- Low-to-High Chest Fly: 4 × 15
- Single-Arm Chest Press: 3 × 12 each side
- Arnold Press Variation: 3 × 10
- Front Raise: 3 × 12
- Tricep Kickback: 3 × 15 each side
- High Cable Tricep Extension: 3 × 15
Day 5: Pull (Repeat with variation)
- Single-Arm Row: 4 × 12 each side
- Reverse Fly: 4 × 15
- High Cable Curl: 3 × 15
- Concentration Curl: 3 × 12 each side
- Band Pull-Apart: 3 × 20
- Upright Row: 3 × 12
Day 6: Legs (Repeat with variation)
- Cable Lunge: 3 × 10 each leg
- Cable Squat (narrow stance): 3 × 12
- Cable Pull-Through (wide stance): 3 × 15
- Glute Kickback (slow tempo): 3 × 12 each leg
- Side Lunge with Cable: 3 × 10 each side
- Calf Raise (single leg): 3 × 15 each leg
Day 7: Rest
Full rest or light active recovery (walking, stretching, mobility work).
Programming Notes
- Increase resistance on any exercise where you complete all reps with good form for 2 consecutive sessions
- Run this program for 8–12 weeks before switching to a new program
- Prioritize sleep and nutrition — muscle is built during recovery, not during training
