Free program

Push / Pull / Legs

The classic hypertrophy split: rotate a pushing day (chest, shoulders, triceps), a pulling day (back, rear delts, biceps) and a leg day. Run it 3 days a week as one rotation, or 6 days as two.

Days / week3–6LevelBeginner–AdvancedGoalHypertrophySession~60–75 min

Push — chest, shoulders, triceps

Exercise
Sets × RepsRest
4 × 5–82–3 min
3 × 8–102 min
3 × 8–122 min
3 × 12–1560–90 s
3 × 10–1260–90 s
2 × 10–1560–90 s

Pull — back, rear delts, biceps

Exercise
Sets × RepsRest
4 × 6–102–3 min
Pull Upor Lat Pulldown (Cable)
3 × 6–102 min
3 × 10–1290 s
3 × 12–1560–90 s
3 × 8–1260–90 s
2 × 10–1560 s

Legs — quads, hamstrings, glutes, calves

Exercise
Sets × RepsRest
4 × 5–82–3 min
3 × 8–102–3 min
3 × 10–122 min
3 × 10–1590 s
4 × 8–1260–90 s
3 × 45 s60 s

Progression

Add weight when you hit the top of a rep range on every set — roughly +2.5 kg / 5 lb on upper-body lifts and +5 kg / 10 lb on lower-body lifts. Running it 6 days? Keep the same days in the same order and treat the second rotation as a slightly lighter volume pass if recovery lags.

Substitutions

Equipment taken, or a movement doesn't suit you? Swap within the pattern — press for press, row for row, hinge for hinge. Every muscle page in the exercise directory lists alternatives, and the 1RM calculator converts your numbers when you change lifts.

FAQ

Is PPL good for beginners?

Yes — run it 3 days a week (one rotation) and it's a simple, balanced start. The 6-day version suits intermediates who recover well and want more volume.

Can I swap exercises in this routine?

Yes. Keep the movement pattern and swap within it — any press for a press, any row for a row. Use the exercise directory's muscle pages to find substitutions with the same target muscle.

How long should I run PPL?

Stick with it for at least 8–12 weeks, progressing weight or reps most weeks. Change programs when progress stalls for several weeks despite good sleep, food and effort — not out of boredom.

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