The Push Pull Legs (PPL) workout split is one of the most effective and time-tested training structures for building muscle mass. Whether you’re a beginner looking to start strong or an intermediate lifter ready to optimize your gains, this method offers structure, efficiency, and results.
In this guide, we’ll break down how the PPL split works, why it’s ideal for hypertrophy, and exactly how to design a push pull legs workout for maximum muscle growth.
What Is a Push Pull Legs Workout Split?
The PPL split divides your training into three primary movement patterns:
- Push day: Chest, shoulders, and triceps (muscles involved in pushing)
- Pull day: Back and biceps (muscles involved in pulling)
- Leg day: Quads, hamstrings, glutes, and calves (muscles used in lower body movements)
Each workout targets synergistic body part groupings, allowing for better recovery and increased training volume throughout the week. By organizing your workouts based on movement patterns rather than individual muscles, the push pull legs split keeps your sessions focused and efficient.
A major benefit of the PPL method is how it balances upper body and lower body training. Many lifters fall into the trap of prioritizing chest and arms while neglecting leg training. With this workout split, you give equal attention to all areas, ensuring balanced growth and injury prevention.
The leg workout portion of the split deserves special attention. Legs include some of the largest and most powerful muscles in your body, and training them triggers a cascade of hormonal responses beneficial for overall muscle gain. Movements like squats, Romanian deadlifts, and leg curls work multiple muscles at once, while isolation exercises like calf raises add detailed definition.
What’s more, this body split is ideal for lifters at any experience level. Beginners can run it three days per week, while more advanced athletes can scale it up to five or six training days, maximizing both intensity and frequency. You’ll train every major body part twice weekly, which has been shown to outperform once-a-week workout routines for hypertrophy.
Because push pull legs workouts separate chest, shoulders, and triceps from pull and leg work, you reduce overlap and optimize recovery. Compound lifts like the bench press, deadlift, and squat form the core of this routine, supported by accessory work that isolates muscles and boosts definition. Whether your goal is to gain muscle, get stronger, or improve aesthetics, the push pull legs routine is a proven strategy to build your ideal physique through structured body workouts.
Why PPL Is Perfect for Mass
The push pull legs split stands out for several reasons when it comes to building muscle:
1. High Training Frequency
With a 6-day PPL routine, each muscle group is trained twice per week—a proven sweet spot for hypertrophy. This leads to more growth stimulus and faster results compared to once-a-week splits.
2. Efficient Recovery
Grouping muscles by movement pattern allows one group to recover while another is being trained. For example, training push muscles Monday, pull Tuesday, and legs Wednesday ensures you’re not overtraining any area.
3. Volume and Intensity
PPL lets you pack more sets, reps, and volume into each session without overlapping too much fatigue across the body. This is crucial for stimulating hypertrophy, especially with compound movements.
4. Beginner to Advanced Friendly
You can run PPL three days per week, four days, or go full six. It scales easily based on your schedule and recovery ability.
Weekly Structure Options
3-Day PPL (Beginners):
- Monday: Push
- Wednesday: Pull
- Friday: Legs
6-Day PPL (Intermediate to Advanced):
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
This allows you to train each muscle group twice weekly with ideal recovery windows.
Push Day Workout (For Mass)
Push workouts focus on the chest, shoulders, and triceps. These muscles work together in pressing movements.
Example Push Routine:
- Barbell Bench Press – 4 sets of 6–10 reps
- Incline Dumbbell Press – 4 sets of 8–10 reps
- Overhead Shoulder Press (Barbell or Dumbbell) – 4 sets of 8–10
- Lateral Raises – 3 sets of 12–15
- Tricep Dips or Close-Grip Bench Press – 3 sets of 10
- Overhead Tricep Extensions – 3 sets of 12–15
Tips for Growth:
- Focus on progressive overload—gradually increase weight or reps weekly
- Keep rest times around 60–90 seconds
- Prioritize form and full range of motion
Pull Day Workout (For Mass)
Pull workouts target the back and biceps—muscles used in pulling and rowing motions.
Example Pull Routine:
- Deadlifts or Rack Pulls – 4 sets of 5–6 reps
- Pull-Ups or Lat Pulldowns – 4 sets of 8–12
- Barbell or Dumbbell Rows – 4 sets of 10
- Face Pulls or Rear Delt Raises – 3 sets of 15
- EZ Bar Curls or Dumbbell Curls – 3 sets of 10–12
- Hammer Curls – 3 sets of 12–15
Tips for Growth:
- Squeeze the back at the top of each rep
- Don’t rush curls—controlled negatives stimulate growth
- Deadlifts are optional if you’re not focused on strength
Leg Day Workout (For Mass)
Leg day trains the largest muscle groups—quads, hamstrings, glutes, and calves. These muscles demand intensity and proper recovery.
Example Leg Routine:
- Back Squats or Front Squats – 4 sets of 6–10
- Romanian Deadlifts – 4 sets of 8–10
- Walking Lunges or Bulgarian Split Squats – 3 sets of 10 per leg
- Leg Press – 3 sets of 12
- Leg Curls (Seated or Lying) – 3 sets of 15
- Standing Calf Raises – 4 sets of 15–20
Tips for Growth:
- Go deep on squats for full muscle fiber recruitment
- Push hard on single-leg movements—they’re mass builders
- Don’t skip calves—they complete the leg aesthetic
Tips to Maximize Mass on PPL
1. Prioritize Compound Lifts
Bench presses, deadlifts, squats, rows, and pull-ups should be the core of your program. These build the most mass and strength.
2. Use Progressive Overload
Track your lifts and aim to beat your numbers every 1–2 weeks, either with more weight or more reps.
3. Eat for Growth
No matter how good your training is, you need to eat enough calories and protein to grow. Aim for at least 1 gram of protein per pound of bodyweight and a caloric surplus of 200–300 per day.
4. Sleep and Recover
Muscle is built when you rest, not when you train. Get at least 7–8 hours of quality sleep and consider taking one full rest day per week.
5. Track Your Progress
Keep a log of your lifts, sets, and reps. This makes it easier to see what’s working and when to change.
Advanced Push Pull Legs Split: Add Specialization
If you’re running a 6-day PPL but want to bring up a lagging muscle group (e.g., chest or arms), specialize.
Sample Split with Emphasis:
- Monday: Push (Heavy Chest Focus)
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push (Shoulder + Triceps Focus)
- Friday: Pull (Biceps and Rear Delts Focus)
- Saturday: Legs
- Sunday: Rest
Adjust volume and recovery as needed to avoid overtraining.
Is Push Pull Legs Right for You?
Yes, if:
- You want a structured, repeatable plan for growth
- You can commit to 3–6 days of training per week
- You’re looking for muscle-specific training without overlap
Maybe not, if:
- You have less than 3 days per week to train
- Your recovery ability is limited
- You prefer full-body or upper/lower splits
PPL is versatile—but works best with at least 4 days of training to truly shine.
Final Thoughts
The push pull legs workout split for mass is an efficient, balanced, and flexible training system. It allows you to build each muscle group with optimal frequency and recovery while maximizing volume and intensity.
Whether you're aiming to pack on size, break plateaus, or simply train smarter, this classic split gives you the foundation to grow.
Train hard. Recover smart. Eat big. And watch the mass come.