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Push-pull-legs (PPL) is a muscle build training split that divides your muscles into groups, where each group is trained separately, on a different day. This 6 day push/pull/legs workout routine split is a high volume, workout system designed for advanced lifters looking to gain muscle and strength. This workout plan allows you to train each muscle twice a week. And doing that will help you build increase muscle mass and strength both.

In this training program, some weightlifting exercises are replaced by dumbbell and cable exercises to emphasize deeper muscles.Also, since some exercises are based on the pyramid system, the weights need to increase as the number of sets decreases.

When you’re training hard and heavy, your diet is just as important for muscle growth and recovery. So it’s important to have a solid meal plan.

Push workouts: chest, shoulders, and triceps
Pull workouts: back, biceps, wrist and forearm
Legs workouts: quadriceps, hamstrings, glutes, and calves

Online workout planner lets you create 5 free personalized workout plans to help you reach your fitness goals.

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