Push Pull Legs is the most popular intermediate split for a reason: it groups muscles that work together, so each session flows and each muscle gets hit with enough volume and enough rest.
How the split works
- Push: chest, shoulders, triceps (everything you press away from you).
- Pull: back and biceps (everything you pull toward you).
- Legs: quads, hamstrings, glutes, calves.
Run it 3 days for a relaxed week, or 6 days (PPL × 2) to train each muscle twice a week, the sweet spot for growth.
A ready 6-day template
Push
- Bench press, 4 × 6–8
- Overhead press, 3 × 8–10
- Incline dumbbell press, 3 × 10–12
- Lateral raise, 3 × 12–15
- Triceps pushdown, 3 × 12–15
Pull
- Pull-up or lat pulldown, 4 × 6–10
- Barbell row, 3 × 8–10
- Seated cable row, 3 × 10–12
- Face pull, 3 × 15–20
- Biceps curl, 3 × 10–12
Legs
- Squat, 4 × 5–8
- Romanian deadlift, 3 × 8–10
- Leg press, 3 × 10–12
- Leg curl, 3 × 12–15
- Calf raise, 4 × 12–20
Who it suits
PPL shines once you can train 4+ days a week and a full-body routine feels rushed. If you can only train 3 days, an upper/lower split or full-body will usually beat a 3-day PPL because it hits each muscle more often.
Make it progress
Apply double progression to the first exercise of each day, keep a log, and add sets before you add days. The split is a container, progressive overload is what fills it.