Common questions about this plan: schedule, goals, equipment, and substitutions.
Push/Pull/Legs (PPL) groups exercises by movement pattern across three sessions:
The split works because muscles that share movement patterns also share recovery needs. Hitting your chest hard on push day means your triceps are already warm — you train them in the same session and rest them at the same time. PPL is the most popular intermediate hypertrophy split for exactly this reason: clean recovery, hard sessions, room to add volume as you progress.
Press a barbell on an incline bench to target the upper chest.
Stretch and contract your chest muscles using dumbbells.
A shoulder press with a twist—literally!
Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
A compound exercise that targets multiple back muscles.
Lift a barbell by curling your arms to work the biceps.
Boost your arm strength and definition.
A versatile lower body exercise that builds strength and stability.
Lower the barbell while keeping your legs straighter than in a conventional deadlift.
A safe and effective lower body exercise using a machine to build strength and muscle mass.
Hold this static position to fire up your core and build endurance.