Push Pull Legs split
Three sessions, run either three or six days a week. The most popular intermediate split in the world, and deservedly so.
The prescription, in one line
3SESSIONS / WEEK
Push Pull Legs groups exercises by what they do rather than by muscle. Everything that pushes — chest, shoulders, triceps — trains together, because those muscles all work on the same movements anyway. Everything that pulls — back and biceps — trains together for the same reason. Legs get their own day. The result is that no muscle is trained hard two days running, which is exactly why the split survives contact with a real week.
Who it is for: Anyone past their first three to six months of training who can commit to three, four or six sessions a week and wants a clean way to organise volume.
स्रोत·प्रकाशित व्यायाम संदर्भ·EVERY MOVEMENT LINKS TO ITS OWN CARD·समीक्षित जुलाई 2026
How this template was assembled
- शुरुआत जोड़ की क्रिया से करें, महसूस होने वाली संवेदना से नहीं। किसी मांसपेशी को श्रेय तब दिया जाता है जब वह जो क्रिया पैदा करती है, प्रतिरोध उसी क्रिया का हो रहा हो।
- हर एक्सरसाइज़ में ठीक एक ही भूमिका दी जाती है: प्रमुख मांसपेशी (prime mover), या सहायक (synergist) और स्थिरक (stabiliser)। कुछ भी दो बार सूचीबद्ध नहीं होता।
- तकनीकी माँग के अनुसार 1–5 के स्केल पर क्रम दिया गया है — यानी मूवमेंट को सुरक्षित ढंग से करने के लिए कितने अभ्यास की ज़रूरत है, न कि सेट कितना कठिन लगता है।
- Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
- प्रकाशित MET श्रेणी साथ जोड़ी जाती है, ताकि हर कार्ड पर दिया गया ऊर्जा का आँकड़ा उसी तालिका तक वापस जाए।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की क्रिया के अनुसार श्रेय·समीक्षित जुलाई 2026
पुश
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बारबेल बेंच प्रेस | 4 | 5–8 | चेस्ट | Touch the bar to the lower half of the chest, roughly in line with the base of the stern… |
| बैठकर डम्बल शोल्डर प्रेस | 3 | 8–12 | अगला डेल्टॉइड | Kick each dumbbell up into position with a knee and keep the lower back flat against the… |
| इनक्लाइन डम्बल प्रेस | 3 | 8–12 | चेस्ट | Keep the dumbbells slightly wider than the shoulders at the bottom and press them up and… |
| डम्बल लेटरल रेज़ | 4 | 12–20 | साइड डेल्टॉइड | Lead with the elbows and stop at shoulder height, with the little finger no higher than … |
| Cable Triceps Pushdown | 3 | 10–15 | ट्राइसेप्स | Pin the upper arms to your sides and straighten the elbows fully, squeezing at the bottom. |
| ओवरहेड डम्बल ट्राइसेप्स एक्सटेंशन | 3 | 10–15 | ट्राइसेप्स | Hold one dumbbell with both hands behind the head, elbows pointing forward and close tog… |
खींचना
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| पुल-अप | 4 | 5–10 | लैट्स | Use a band or the assisted machine if you cannot yet do five. |
| बारबेल बेंट-ओवर रो | 4 | 6–10 | ऊपरी पीठ | Hinge to about 45 degrees or lower, and pull the bar to the belly button rather than the… |
| सीटेड केबल रो | 3 | 10–12 | ऊपरी पीठ | Sit tall, pull the handle to the belly button, and let the shoulder blades travel fully … |
| Cable Face Pull | 3 | 15–20 | रियर डेल्टॉइड | Set the pulley at upper-chest height, use a rope, and finish with the hands beside the e… |
| EZ बार कर्ल | 3 | 8–12 | बाइसेप्स | Take the inner angled grips so the wrists sit half-turned rather than fully supinated. |
| Hammer Curl | 3 | 10–15 | बाइसेप्स | Keep the palms facing each other throughout and do not let the wrists rotate at the top. |
Legs
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बारबेल बैक स्क्वाट | 4 | 5–8 | क्वाड्रिसेप्स | Set the bar on the traps, brace, and sit between the hips rather than folding forward ov… |
| रोमानियन डेडलिफ्ट | 3 | 8–10 | हैमस्ट्रिंग | Soften the knees once at the start and then keep that exact angle — the knees do not ben… |
| बल्गेरियन स्प्लिट स्क्वाट | 3 | 8–12 per leg | क्वाड्रिसेप्स | Set the front foot far enough forward that the front shin stays near-vertical at the bot… |
| Lying Leg Curl | 3 | 10–15 | हैमस्ट्रिंग | Keep the hips pressed into the pad and pause for a beat at the top of every rep. |
| स्टैंडिंग काफ रेज़ | 4 | 10–15 | पिंडली | Let the heels drop below the platform for a full stretch, then rise as high as the joint… |
| हैंगिंग नी रेज | 3 | 10–15 | हिप फ्लेक्सर | Curl the pelvis up as the knees rise — without that tilt this is purely a hip-flexor exe… |
How to progress
Add a small amount of weight whenever you hit the top of the rep range on every set of an exercise. When the weight stops moving for two weeks, cut back by 10 per cent and build up again.
Two rules sit above any template. First, technique does not change as the weight climbs — if the range shortens or the tempo runs away, the load has gone past useful. Second, a plan you follow for twelve weeks beats a better plan you abandon in three. Rest days are part of the programme, not a failure of it.
This plan covers 12 muscle groups as prime movers. If something is missing that you care about, add one exercise for it rather than rebuilding the whole thing.
Other workout templates
जो सवाल जिम के फ़्लोर पर आते हैं
Who is the push pull legs (ppl) for?
Anyone past their first three to six months of training who can commit to three, four or six sessions a week and wants a clean way to organise volume. It runs 3 days a week (one cycle) or 6 days a week (two cycles). both work; the six-day version needs the recovery to match. and needs: full gym.
How do I progress on this plan?
Add a small amount of weight whenever you hit the top of the rep range on every set of an exercise. When the weight stops moving for two weeks, cut back by 10 per cent and build up again.
Will this plan build muscle?
It covers 12 muscle groups as prime movers across 18 exercises. Muscle growth needs progressive overload, enough weekly volume — roughly ten to twenty hard sets per muscle — and enough protein and total food to support it. This template supplies the structure; the effort and the diet decide the outcome.
Can I swap an exercise I cannot do?
Yes. Every exercise page on this site lists computed substitutes that train the same prime mover through the same movement pattern, plus a no-equipment alternative. Swap like for like and the plan still works.
मांसपेशियों की भूमिकाएँ मानक काइनेसियोलॉजी संदर्भों के अनुसार हैं और उन्हें जिम के चलन के बजाय जोड़ की क्रिया के हिसाब से बताया गया है — देखें यह साइट कैसे बनी है. ऊर्जा के आँकड़े 2024 Adult Compendium of Physical Activities से निकाले गए हैं। हर संदर्भ का नाम और तारीख़ यहाँ दर्ज है: स्रोत पेज। केवल सामान्य जानकारी — चिकित्सा या कोचिंग सलाह नहीं। भार, फॉर्म और प्रोग्रेशन को अपने अनुभव और किसी भी चोट के इतिहास के अनुसार समायोजित करें। संदेह हो तो व्यक्तिगत रूप से कोचिंग लें।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की गति के अनुसार तय की गई मांसपेशियों की भूमिकाएँ·समीक्षित जुलाई 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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GeetaPatelYoga
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