Push Pull Legs — or simply PPL — is one of the most effective ways to organise your training for muscle growth. At Free Muscle it's the split we keep coming back to: it's simple, it fits your schedule, and it works whether you train three or six times a week. Here's the complete guide.
What is the Push Pull Legs split?
- Push — chest, shoulders and triceps.
- Pull — back and biceps.
- Legs — quads, hamstrings, glutes and calves.
Each session trains muscles that work together; then you give them a few days to recover while you train the rest. That balance between stimulus and recovery is exactly what drives growth.
Free Muscle tip: if you're a beginner, start with 3 days a week. Add days only when your recovery allows — better three serious workouts than six half-hearted ones.
Push day
- Barbell or dumbbell bench press — 4 sets of 6-8
- Overhead press — 3 sets of 8-10
- Incline dumbbell press — 3 sets of 10-12
- Lateral raises — 3 sets of 12-15
- Triceps pushdowns — 3 sets of 12-15
Train in a breathable tee that doesn't restrict you on presses — the Free Muscle T-Shirt is cut for exactly that.
Pull day
- Pull-ups or lat pulldown — 4 sets of 6-10
- Barbell or cable row — 4 sets of 8-10
- Face pulls — 3 sets of 12-15
- Barbell curls — 3 sets of 10-12
- Hammer curls — 3 sets of 12-15
Legs day
Leg day heats up fast — train in shorts that move with you, like the Free Muscle Shorts.
- Barbell squats — 4 sets of 6-8
- Romanian deadlifts — 3 sets of 8-10
- Leg press — 3 sets of 10-12
- Leg curls — 3 sets of 12-15
- Standing calf raises — 4 sets of 15-20
How to progress
The most important principle is progressive overload: over time, do more than your body is used to. Add a little weight, an extra rep, or an extra set each week. Keep a log. When you hit the top of a rep range with good form, add weight and start again. Slow, steady progress beats big leaps.
Frequently asked questions
Is PPL good for beginners?
Yes. Run it 3 days a week to start. It teaches the basic movement patterns and leaves recovery time between sessions.
How soon will I see results?
With consistent training and enough protein, most people feel strength gains within a few weeks and see visible changes in 2-3 months.
Can women do PPL?
Absolutely — the split works for everyone. Train in kit that makes you feel strong, like the Free Muscle Women's Seamless Set.
Engineered for performance. Forged in attitude. Train hard with Free Muscle.