Workout Summary
- Main GoalIncrease Strength
- Workout TypeSplit
- Training LevelBeginner
- Program Duration10 weeks
- Days Per Week3
- Time Per Workout60 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
If you’re new to working out and are driven to make yourself bigger, leaner, or stronger, then you want to channel that passion and energy in the right direction. This 3-day push, pull, legs (PPL) routine will get you started on the right foot. You will learn the ropes of serious training while improving every week for the next 10 weeks.
Editor's note: If you’ve been training for a while, this one will likely be too simple for you. Check out our 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan for a more intermediate/advanced option.
What is a PPL Routine?
PPL stands for push, pull, and legs. Each workout focuses on one group of muscles for that corresponding function. The muscle groups for each function are below.
- Push – Chest, Shoulders, and Triceps
- Pull – Upper Back, Lower Back, Rear Deltoids, Trapezius, Biceps
- Legs – Glutes, Quadriceps, Hamstrings, Calves
You can also throw ab workouts in with each group as part of your training that day or complete a separate workout focusing on the abs alone. I suggest doing abs with either push or pull muscles, so you have it done without taking another training day.
Recommended: The Best 15-Minute Warm-Ups
Benefits of PPL Workout Splits
There are three key benefits to utilizing a PPL routine, especially for beginners. First and foremost, you will learn how to train for a purpose and figure out how those corresponding muscle groups work together and on their own.
You should know that any time you perform a chest press, the triceps are involved. The same applies to an overhead press for shoulders. The same is true for the biceps with pulling motions.
Second, PPL routines are simple to follow but provide the necessary challenges to push yourself. You will likely see benefits sooner because you can execute the workouts with minimal trouble. Additionally, most gyms are set up so you can stay in a certain area while performing the workouts.
Last but not least, you are more likely to see strength increases because PPL-style workouts focus on strength and improving muscle size. You won’t isolate each area as in a traditional single-body part routine. Those are great for when you advance, but PPL is great for laying a solid foundation.
Iron rookies and people who want to improve their power can see great results from a PPL routine. These routines are an initial programming style for many powerlifters and strongmen/strongwomen. Even some bodybuilders like to focus on PPL routines.
About the Workout
This is going to be a three-day program. You will train for Push on Day 1, Pull on Day 2, and Legs on Day 3. Beginners should take a day off between each workout to focus on recovery and preparing for the next training session. I understand that as a beginner, you may have a lot of enthusiasm and believe the myth that more is better.
Eventually, you may need to add more volume to a program like this or choose something different. But for now, this will be enough for you to see benefits, improve in the ways you want to, and minimize the risk of injury as long as you train safely with a spotter. Even though you’re a beginner, these exercises are chosen so you get the most bang for your buck. If you insist on changing an exercise from one to another, you can go to our Exercises section to find a replacement.
These workouts include several exercises, sets, and reps so you can feel like you’ve done solid work, but honestly, leaving the gym wanting to do more is the best thing for you at this stage.
3 Day Push/Pull/Legs Workout
Workout 1: Push Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Military Press (AKA Overhead Press) | 5 | 5 | 1-2 min |
| Dumbbell Bench Press | 3 | 5 | 1-2 min |
| Tricep Dip | 3 | 8 | 1-2 min |
| Lateral Raise | 3 | 8 | 1-2 min |
| Lying Dumbbell Extension | 3 | 8 | 1-2 min |
| Tricep Pushdown | 3 | 8 | 1-2 min |
Workout 2: Pull Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull Up (or Lat Pull Down) | 5 | 5 | 1-2 min |
| Bent-Over Barbell Row | 3 | 5 | 1-2 min |
| T-Bar Row | 3 | 8 | 1-2 min |
| Dumbbell Shrug | 3 | 8 | 1-2 min |
| Preacher Curl | 3 | 8 | 1-2 min |
| Hammer Curl | 3 | 8 | 1-2 min |
Workout 3: Leg Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 5 | 5 | 1-2 min |
| Deadlift | 3 | 5 | 1-2 min |
| Leg Press | 3 | 8 | 1-2 min |
| Lying Leg Curl | 3 | 8 | 1-2 min |
| Leg Extension | 3 | 8 | 1-2 min |
| Seated Calf Raise | 3 | 8 | 1-2 min |
How to Progressive Overload in a PPL Routine?
Some of you may already be looking at this and asking yourself how to make it more challenging. That is what progressive overloading is. The good news is that it will be easy to make this more challenging.
When you perform these sets, the first two should be light to moderate so you can prepare for that last heavy set. On the exercises with sets of five reps, you will be doing three work sets with the same weight.
Keep notes on all of your workouts. Each time you train, the goal is to increase the reps you do or the weight you use. For example, if you can do the Standing Barbell Press with 75 pounds for three of the five sets of five reps, you can jump up to 80 pounds. You could also try for six reps with 75 pounds. That choice is up to you.
You may not improve everything on each workout, but you will see small improvements at different points, and those will build up for you to reach those initial goals you set for yourself.
Specific Rest Times
Remember that we want you to be as prepared for the next set as possible, which is why we have two minutes of rest between each set and exercise. That means you change the weight if desired, then take two minutes to lock yourself in mentally to execute physically.
You will also have one or two days off in between each workout. If you can perform this on a Monday/Wednesday/Friday or a Tuesday/Thursday/Saturday schedule, that would be ideal. If you have to train two days in a row because of work or school, do it. However, do not train for three days in a row on this program.
Recovery
When you’re away from the gym, you should prepare for the next session by making the most of your recovery time. Focus on getting quality sleep, following a sound nutrition plan, doing cardio such as Zone 2 level exercise, and taking supplements.
Recommended: 3 Active Recovery Workouts for Your Next Rest Day
You could also throw in things like massages, percussive gunwork, stretching, and yoga. Recovery is just as important as the training if you want to get in the best shape possible, so don’t neglect it. Tomorrow’s workout can be better than expected because of what you do today.
108 Comments
Hello, I work out in my home so I don't have any advanced gym equipments. I just have a bench, dumbbells, easy bar and a barbell. I can't do exercises like Tricep Pushdown, pull up, T-Bar row, Lying Leg curl and leg extension. Can you reccomend me alternatives for those exercises?
Hi Can, it would likely be easier if you found options you can do based on the equipment you have in our Exercises section. We have many options for you to choose from based on the equipment you have.
https://www.muscleandstrength.com/exercises
Hello I love the routine can I add a fourth day for a full compound body session so that I hit all major muscle groups twice ? Or is hitting all major groups once a week enough to build strength and muscle
Hi Nigel, glad you like the routine. I would suggest occasionally do a full-body day but not every week. The recovery away from the gym is when the most growth takes place. So, doing it every week can keep you from maximizing recovery. Every couple of weeks with a full-body routine should be ok, though.
Hi , I have been out of the gym for almost a year now and want to get back in. I prefer to go in the mornings so I have no excuses. Would you recommend the 8 Week Beginner Fat Loss Workout for Women or this plan? Or is there another one you would recommend. My gym anxiety can get bad so I want to have a plan when I go in so I can stay focused. Thank you in advance!!
Hi Mandoe, it depends on the goal that you consider the biggest priority. If fat loss is your main target, go with the fat loss workout for women. You can get stronger on this as well, but it is made primarily for fat loss. If strength is the priority, and you would like to get leaner as a second goal, then PPL will serve you very well. If you had to rank them, which is more important for you?
My goal is to tone up. I can afford to lose weight but I know that can be done through strength training. I have been in and out of the gym for years but I have been off for about a year and need to get back into the swing of things, practicing my form and building my strength back up.
Then I would suggest starting with the Fat Loss workout, then coming back to PPL to work on strength. You can challenge yourself and get stronger with these workouts as well, but since tone is the goal, my suggestion is the fat loss plan. I hope this helps!
Hi what’s the intermediary level of my own I can do of this its all the fluff I don’t understand that’s in it. How can I upgrade this ? I don’t like the intermediate version of this?
Glenn, feel free to suggest upgrades you have in mind. If you don't like what is in this, then I am not sure any other suggestions I have would serve you well, either. So, what do you have in mind?
Hey Roger, i really like your program,
but i sadly cannot do proper dips yet.
What alternative do you recommend?
Hi Thomas, I appreciate the kind words. Pushups would work in place of dips. I hope this helps!
Thank you so much!
Hi! After being out of the weight game for longer than I care to admit, I started this program to get back into it. I’m on the last and looking for my next program for motivation. I’m looking for a more intermediate program that can be done with dumbbells and some cables. Do you have one you recommend? Thank you!
Hi Brandi, I hope this one served you well. We may have your next program in the link below. I hope this helps, and thanks for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
First, I would like to say that I loved your article. I'm thinking of using your leg routine today. I wanted to ask you how I could do this as a 4-day program? My weeks vary, where sometimes I can do 3 to 4 days of exercise.
Adding a core day would be ideal?
Hi Rodrigo, thank you for reading M&S and the kind words. You could definitely add a core day, and we got many workouts below for you to look over and find the best to add as you see fit.
https://www.muscleandstrength.com/workouts/abs
Dips for a beginner? Out of touch with reality.
You’re the one out of touch! Dips are a novice workout
Hey Roger,
Thanks for the program! I have been following it for the past 2 weeks and I feel great so far. I was wondering how much this 3 day program compares to the 4 day beginner program you posted here https://www.muscleandstrength.com/workouts/beginner-fat-loss-workout
Will I see results faster from this program or the 4 day program? Thank you!
Hi, Jean. I think they would be comparable. The four day is great if you have the time to go to the gym on that fourth day, but if not, the three day can help you make the most of the time you do have. If it was me, I would probably go with this one over the beginner fat loss, but that may be because I come from a powerlifting background of training and like the PPL concept. Up to you, though. They both work.
Hi, Mr. Roger!
First of all, this is such an awesome thread of testimonies from people that you've inspired and helped through this program! I (19F) want to start weight lifting for the first time. I stumbled upon this page and I'm looking forward to starting this program.
The planned split is:
MWF: Cycling (30m moderate + hip mobility stretches)
T,TR,SU: PPL Split
SA,SU: Club Lacrosse Practice (2h)
My college gym is limited in resources so I'm making these changes (while beginning a deficit as well):
Pull Day: db military press
Push Day: bent over db rows, seated rows (replacing t-bar)
Leg Day: db bulgarians (replacing bb squats), rdls (replacing deadlift), seated leg press (replacing laying down leg press), db calf raises (replacing seated calf raises)
Are these adequate replacements? Thanks for all your help!
Hi! Thank you so much for reading M&S, and I'm honored that you are using my program.
I see no issues with any of this and applaud your choices. I hope you will keep us posted on the progress, and I wish you the best of luck along the way. Feel free to check back in with questions if needed!
I am looking at the exercises recommended and realize I probably couldn't do them when I was 25 much less 69. What exercises do you have for old beginners like me looking to strengthen muscles (and lose the dad (granddad?) bod) but not looking to be in the next Mr. Olympia contest?
Hi Jim, I don't know your specific training situation or history, but if you are generally healthy, this one could help you out.
https://www.muscleandstrength.com/content/8-week-muscle-building-program...
You don't have to push the weights to failure, and you can go at your own pace with this one.
For pull day, what is more recommended to build muscle/gains: Lat pull-down or pull-ups?
Hey A, pullups will always be the answer, but not everyone can do them. Lat pulldowns are certainly a viable option in this case. If you can do both, then pullups for sure, though!
Hi - how come on Push day shoulders get the big strength exercise. I would have thought that Chest would be the one getting a 5x5 workout and then shoulders be supplementary with a 3x5?
Thanks
Dan
You answered the question yourself, Dan. Most programs favor chest over shoulders, but the shoulder press is the one that is actually more functional for most people. They will be more likely to press something up while standing then while lying on the floor.
Hey Roger, I love this workout plan, especially as a beginner and a hard gainer. I started working out and stopped multiple times. This workout routine gives me something simple and easy to stick to. I've got a couple of questions:
1. Is it ok if I do the exercises out of order?
For example; I've noticed that for pull day I'm a bit fatiged at the end which impacts my bicep excersizes. Is it ok if I switch things up and maybe do those first.
2. How do you recommend I complete my sets?
Do all of the sets at my target weight, which I'm at for the day (weight I wanna surpass/beat so I can move on to the next target weight for the next day) Kind of like how you do things with 5x5 stronglifts. Esentially all of the sets end up becoming heavy sets or should I start light for the first set, then onto medium, and finaly the last set should be a heavy set? aka progresivly overload
Hopefully this made sense.
Hey there, A. Thanks for being here on M&S. Will answer these one at a time.
1. You can do the exercises out of order, but if you train biceps first then it will affect the back exercises. If you really want to do them first, give yourself a bit of time to rest before starting the back work and make sure you lower the weight on the back movements so you don't risk injury.
2. You can do this either way. I like doing them light to heavy, but you can certainly use the target weight and do it 5x5 style. This is up to you and whatever will help you stay the most consistent.
Glad you love the plan, and please check back in with updates along the way!
I only have access to a gym Mon,Tuesday, Thursday, Friday.
How would you structure this program around that?
Thanks!
Hi Adam, I would suggest picking three of those days and simply following the workouts on those days. Monday, Tuesday, and Friday may be the way to go.
Rodger can I use dumbells and resistance cords in place of barbells
Hey Ken, if that is all you got, go for it. You may not see the same results, but it would still be worth doing. Keep me posted on your progress!
Hi Roger,
How long do you recommend doing this before moving to the 6 day a week as a beginner. Also is this a good workout for someone looking to recomp (slight deficit).
Hello, DO. When you feel you are ready to move up, give it a try for a week. As long as you don't feel your recovery has been compromised, you are good to go. I would say if you need a timeline, go for a couple of months at least.
Yes, this is a solid one for recomp. I recommend it highly.
Hi,
I have a couple questions. 1. What ab workout would you recommend for this and instead of doing a seperate Zone 2 cardio day can I do this after each workout day? 2. Is fast walking with a little incline for 30 mins (4 mph speed, 3 incline 3) sufficient as a Zone 2 cardio?
Hi there, any workout we have would work with this. So, check out our link below and see if there is one you like.
I don't imagine Zone 2 after each workout would be too much. As for what is sufficient, your heart rate for the activity you are doing determines if it would work or not. Track your heart rate and as long as you stay in the proper zone, you are good.
I hope this helps, and thanks for reading M&S!
https://www.muscleandstrength.com/workouts/abs
Thanks for the workout for back I don't see any lower back exercises?
Correct, that is because for beginners, the stability required for squats, deadlifts, and the rows will be enough to challenge the lower back. If you wanted to add hyperextensions into this, that would be okay.
Hey Roger,
Thanks for creating this workout routine, it’s one of my favorites. Just venting but three tricep workouts on push day is killer lol.
Hey Sean, I appreciate the feedback. You may be surprised how many people have issues with triceps for pressing at the end of a lift. That is why I went up on those. That said, if you need to cut back, feel free to take the last one out or only do two sets of it.
We appreciate you reading M&S!
Hi sir, i just want to ask is 10 lbs good start weight to use for this workout as beginner? That's all thank you.
Hi John, if that is what helps you get stronger then yes. Start there and make it a goal to get 15, then 20, and so on.
Hope this helps, and thank you for reading M&S!
I just started this program I've been doing programs focusing only on one muscle does this work every muscle too e.g like chest there is upper lower etc thanks
Hey Mustafa, this one is more focused on power and strength. So, it is not broken down by individual muscle sections like a bodybuilding program will be. Everything will be worked here, just not as intensely.
So, I can take this for mon//wed//friday and rest on Saturday and Sunday? Thanks!
Sure can, Poklin. If you try it, please let us know how it goes for you. Thanks for reading M&S!
Hi Roger,
Thanks for this great workout. Actually I love this technique (PPL) in workouts and always use it when I was going to the gym. I left workout since 2019 and intending to come back. My question Can I use this workout from day one at gym with light weights or shall I train the full body using full body technique for a while ?