Table of Contents:

1. Introduction

2. What is a PPL Split?

3. Benefits of a PPL Split

4. Main Movement Patterns

5. Exercises for Your Program

6. Rep Range & Program Variables

7. Your Push Pull Leg Workout Program

8. Schedule for 3, 4, 5, or 6 Days Per Week

9. How You Can Alter The Plan

10. How to Progress With This Program

 Choosing the right split to run for your training

SET FOR SET PPL Workout Program

can be one of the more daunting tasks when
going to the gym.

Everyone has the perfect split that they think

you should run and deliver it with hints that
anything less is will get you nowhere. 

The truth is that just about all splits work when

applied correctly  and done in a  progressive
manner.  Still, some splits  are tried and
true, backed up by decades of results. 

This program is one of the most effective

workout splits, known as Push, Pull, Legs (or
simply referred to as PPL). 

Let’s dive in…

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 WHAT IS A PUSH, PULL, LEGS

SET FOR SET PPL Workout Program

SPLIT?
First, let’s define what a “split” is and why we
use them.

Workout splits are nothing more than a

method of organizing muscle groups or body
parts into specific training days.

This is primarily done for two reasons…

1) It helps with management and

organization:
Having muscles split into their days makes it
easier to plan workouts rather than just going
to the gym and doing random exercises.

The Push-Pull-Legs split will give you the

guidance you need.

2) Helps mitigate fatigue and advance

recovery:
Managing recovery and fatigue of muscles are
one of the keys to optimal growth.

By altering the days you workout muscle

groups, you ensure you give muscles
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adequate time to recover while still training

your other muscle groups.
 A PPL split works by dividing the muscle

SET FOR SET PPL Workout Program

groups into upper-body pushing exercises,
upper-body pulling exercises, and legs.

Your training days will look like this:

1. Pushing Days: Pushing days will work upper

body pushing muscles, primarily training:

• Pectorals

• Deltoids

• Triceps

You will still train the core, some upper back,

and even some legs on these movements as
well. 

2. Pulling Days:  Pull day workouts  will work

the deadlift and upper body pulling muscles.
This is going to primarily work your back and
biceps, including:

• Latissimus Dorsi (Lats)

• Trapezius (Traps)

• Spinal Extensors

• Rhomboids

• Biceps

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• Forearms
 Again, you’ll still get a fair amount of training

SET FOR SET PPL Workout Program

for your core and posterior chain (spinal
erectors, glutes, hamstrings).

3. Legs:  Leg days will work the muscles of

your entire lower body, including:

• Quadriceps

• Hamstrings

• Glutes

• Calfs

Keep in mind that this is not always exact and

some exercises will have some overlap. For
example, an upright row is going to train your
delts and traps.

Since there are fewer pushing muscles, it

might be a good idea to train this on your
pushing day.
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 THE TOP BENEFITS OF USING A

SET FOR SET PPL Workout Program

PUSH, PULL, LEGS WORKOUT
SPLIT
Using a PPL scheme for your training program
offers a ton of great benefits. Here are just a
few of them.

1) Easy To Plan:

Using a PPL scheme makes it very easy to plan

out your program.

This is extremely useful if you are new to

training because your schedule is defined; you
know exactly what movements you need to
train that day. 

2) It’s Effective:

You know this plan works. PPL has been used

by thousands of trainees of all levels with great
success over the years.

As long as you use the principle of progressive

overload, PPL will get you the results you are
looking for.

3) Train Every Body Part:

Using a PPL split will guarantee you train every
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muscle group efficiently. It leaves nothing

behind.
 4) Can Add Variety:

SET FOR SET PPL Workout Program

If you train four or five times a week, your
weekly plan will never look the same. Some
may see this as a negative if they want
consistency, but it can actually keep things
interesting. Something as minor as starting the
week off with a different plan can go a very
long way in keeping things exciting. 

5) Easy To Alter And Personalize:

Using a PPL routine is very easy to alter for
your needs. One way is to add days of training
during the week to add to your load.

The training rotation remains the same except

that you add more days. Or, some use PPL as
their base and then make some adjustments
or add special training days to suit their needs
(We’ll get to that later).
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 WHAT KIND OF EXERCISES

SET FOR SET PPL Workout Program

SHOULD FOR A PUSH, PULL,
LEG WORKOUT?
The majority of your exercises will consist of
compound movements.

Contrary to popular belief,  compound

movements are just as effective in stimulating
hypertrophy as  isolation movements  and are
exponentially more effective in building
strength.

Plus, you can train more muscles at once,

which will limit your time in the gym.

This makes them the far superior choice.

You can still work in some isolation to bring up

some lagging parts, though. 

Still, every compound movement doesn’t need

to be a “big” compound movement.

For example…

Upright rows and face pulls (you will do both)

are compound movements but don’t use as
much weight or muscle mass as a deadlift or
bench press.
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 Your 6 Main Movement Patterns

SET FOR SET PPL Workout Program

There are six main movement patterns that you
need to include in your PPL workout.

1) Vertical Pushing:

This includes  overhead pressing  such as a

shoulder press or dumbbell press.

2) Horizontal Pushing:

This includes pressing in front of your body.

Example of exercise include bench press or push-
ups.

3) Vertical Pulling:

The best exercises are the  chin-up or pull-up.

Others include any type of pull-down.

4) Horizontal Pulling:

These include exercises that pull the weight

towards your torso. Popular exercises include
the bent-over row or dumbbell rows.

5) Squat:

These include exercises such as back squats, front

squats, and lunges.

6) Hip Hinge:

A hip hinge has more hip flexion and less knee

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flexion than a squat. They’re posterior based.

Deadlifts, hip thrusts, and Romanian deadlifts.
 BEST

SET FOR SET PPL Workout Program

EXERCISES
FOR A PUSH,
PULL, LEG
PROGRAM
Ok, now that we have a better understanding
of what a PPL split is, let's look at the best
exercises for each day.

PUSH DAY EXERCISES

PULL DAY EXERCISES

LEG DAY EXERCISES

*Click to go to the program or scroll down*

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 BEST

SET FOR SET PPL Workout Program

PUSH
EXERCISES
Bench Press

Push Press

Overhead Shoulder Press

Dumbbell Incline Bench

Dips

Upright Row

Cable Chest Fly

Skull Crusher

Triceps Pressdown

*Click to go to the section or scroll down*

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 Bench Press:

SET FOR SET PPL Workout Program

The bench press is the most popular pressing

exercise there is. And for a good reason, it is
great for hypertrophy of your pecs, but it will
also build up your shoulders and triceps big
time.

There’s no better exercise for these muscles

because the bench press allows for the
greatest overload.

Considering your triceps make up 70% of your

upper arm, wide shoulders give you an
impressive V-shape, and broad pecs give off
an almost-godly appearance, the bench press
is one of the most important exercises  if you
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want to increase your upper body mass.

 Push Press:

SET FOR SET PPL Workout Program

The push press is the only power exercise on

this entire list.

That’s because a large percentage of trains

have zero power exercise in their regime and
the push press is the easiest to perform.

Plus, addressing the issue of Push Pull Legs

being bias towards the upper body, you will
have to generate explosiveness with hip
extension that will rely on the glutes.

Being a power exercise, you will work just

about every muscle in the body while
concentrating on hip extension, the shoulders,
and triceps.

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 Overhead Shoulder Press:

SET FOR SET PPL Workout Program

While the bench press is the modern-day king

of pressing, the overhead shoulder press used
to reign supreme…and for many, it still does.

Today, many trainees overhead pressing

strength sucks merely because they don’t train
it and it requires a bit more mobility; snd it’s
just harder to progress on, but this doesn’t
mean you don’t do it. Definitely do.

Overhead is going to strengthen your

shoulders and upper back while also
activating your entire core for support. Plus, it
will require you to fix the mobility and stability
of your shoulders. 
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 Dumbbell Incline Press:

SET FOR SET PPL Workout Program

The incline dumbbell press is an extremely

challenging exercise that is going to target
your upper chest.

Also, because the dumbbells allow horizontal

shoulder abduction (moving your arm towards
the center of your body), you will get more
activation in the pectoral muscles as a whole.

Set the bench to around a 30-40 degree

incline.
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 Dips:

SET FOR SET PPL Workout Program

A misconception exists that the bench press is

the best movement for the chest. It’s not. The
dip is. The bench is still a great movement for
strength and power development, but it
doesn’t it the chest as much as people think.

There’s an adage that goes around the old-

school gym guys.

“Bench builds the tri’s. Dips build the chest”

If you want a huge chest, you need to do dips.

They are the best pushing bodyweight
exercise there is, and their movement pattern
can’t be replicated. 
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 Upright Row:

SET FOR SET PPL Workout Program

The upright row is a movement that falls

somewhere between pushing and pulling due
to the muscles it works.

However, it’s good to work this in on your

pushing day. The upright row will primarily
work your delt and upper back while also
hitting the biceps some.
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 Cable Fly:

SET FOR SET PPL Workout Program

The chest fly is a great movement for the

chest, shoulders and arms. It is particularly
effective for the chest as you can really
squeeze and create tension.

Over time, you can build a really defined chest

with the chest fly. It can be done with a cable
machine, dumbbells or a pec deck.

Do all three to switch things up. Moreover, try

to hit the fly from different angles by adjusting
the cable pulley level or doing incline, flat and
decline db chest fly.
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 Skull Crusher:

SET FOR SET PPL Workout Program

An old-school classic and perhaps the best

tricep isolation exercises there is. Use an EZ-
curl bar as it will be much more comfortable
and you’ll be able to load the most weight and
really isolate the triceps.

The real beauty of the skull crusher is you’re

stronger in the skull crusher position than
most other triceps exercises, which means
you’ll gain more strength too.
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 Triceps Pressdown:

SET FOR SET PPL Workout Program

Tricep  pressdowns are a great exercise to

target the triceps. Plus, there are a ton of
varieties that you can do with this one move.

Good variations to include are rope, reverse-

grip straight bar, prone grip straight bar, Y-
handle.

Switch up your attachment and hand position

each session to ensure you are targeting all
three heads of your triceps effectively.
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 BEST

SET FOR SET PPL Workout Program

PULL
EXERCISES
Deadlift

Chin Ups

Bent Over Row

Single Arm Dumbbell Row

Seated Back Row

Front Shrug

Face Pull

Cable Bicep Curl

*Click to go to the section or scroll down*

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 Deadlift:

SET FOR SET PPL Workout Program

The deadlift is the king of barbell movements.

While considered a lower-body exercises, the
deadlift is genuinely a full body workout. Using
the deadlift on your pulling day is great as it
allows you to essentially hit your legs on two
days of a PPL. It also allows you to concentrate
on it separately from the squat, as both are
taxing exercises.

The deadlift is going to primarily train the

hamstrings, glutes, and spinal erectors. However,
the quads are also used extensively in this
movement to push into the ground, along with
the traps and lats to keep the upper back solid. 

If you don't want to do conventional deadlifts,

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there are  several deadlift alternatives  that are

almost as good for building size and strength.
 Chin Ups:

SET FOR SET PPL Workout Program

The king of bodyweight pulling exercises.

Actually, these don’t need “bodyweight” to
modify that statement. They are the king of
pulling exercises. 

Chin-ups are going to work literally every back

in your muscle PLUS your biceps as you use
an underhand grip. 

Studies show  they  will even  activate more

muscles  than the  lat-pulldown, making them
the superior back exercise. On top of that, you
will also get a killer core workout.
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 Bent Over Barbell Row:

SET FOR SET PPL Workout Program

The bent-over barbell row is going to destroy

your back in the lateral plane (horizontal pull).
Like the chin-up, it’ll train your entire back but
with different biomechanics, which means new
stimulus.

It’s also a great movement to train your

posterior chain (hamstrings, glutes, spinal
erectors) isometrically due to the bent over
position.

These muscles will fire like mad to give you a

solid base to pull from.  Bent-over barbell
rows work well, heavy or light.

Traditionally done with an overhand grip, you

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can also switch up your grip to underhand to

target your back muscles a bit differently.
 Kroc Row:

SET FOR SET PPL Workout Program

If you are a beginner, stick to the traditional single

arm dumbbell rows. However, once you have
been training for a while, implement Kroc Rows.

Kroc rows  are similar to the dumbbell row, but

they use a lot more weight and body momentum.
Essentially, a Kroc row is a heavy one arm
dumbbell row with a lot of cheating reps. Use a
weight that you can do ~4-5 clean reps with but
knock out 15+ using body English.

To do this, you use a very explosive motion at the

bottom of the rep and a little body momentum.
Don’t worry about “concentrating on the
contraction”. The weight used will be more than
enough to overload the muscles as you will be
knocking out a ton of reps. Also, it’s ok if your
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range of motion shortens towards the end of the

set.
 Close Grip Seated Row:

SET FOR SET PPL Workout Program

Time to take a seat and really focus on hitting

the back. The close-grip seated row is a great
exercise to use with lighter weight and high
reps (focus on your mind-muscle contraction!).

This exercise is meant to concentrates on

hypertrophy.

”Close-grip” is listed as its biomechanics are

substantially different from the overhand bent-
over barbell row. However, it’s a good idea to
use various grips with this movement: Wide-
grip, neutral grip, even a rope attachment.

Everything is virtually the same for the set-up.

Still, the difference in grip will hit the back
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slightly different while also adding enough

variety to keep this exercise exciting. 
 Front Shrug:

SET FOR SET PPL Workout Program

Nothing will make you look more swole than a

nice set of upper traps. But to really make
them grow, you need some direct work.

While there are many great variations to the

shrug if you want to build the upper traps,
stick with the frontal shrug. Studies have
shown  that this variation is the most effective
for maximum muscle fiber recruitment.

A front shrug is done by holding your hands in

front of your body with a prone grip. We
recommend a barbell over dumbbells as the
range of motion is easier. Use heavy-weight
with low reps but a long pause at the top (3+
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seconds). This allows sufficient time under

tension while using heavy-weight.
 Face Pull:

SET FOR SET PPL Workout Program

Face pulls are the ultimate accessory pulling

movement.

This exercise is going to significantly increase

the strength of your traps, rhomboids, and
delts. It’s also particularly effective at building
the rear delts.

Collectively, this will increase your scapula

control, improve your shoulder health, and fix
your posture.
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 Bicep Curl with Cable Machine:

SET FOR SET PPL Workout Program

Besides building a bulging bicep, bicep curls

will strengthen the elbow joint’s tendons and
ligaments, helping to mitigate future injury as
the elbow is a common location for an overuse
injury. 

The cable machine is a great option to use for

bicep curls as it provides constant tension.

We recommend that you switch it up each

session, i.e.:

• Hammer Curl (Rope Attachment)

• Underhand Grip (EZ Handle)

• Reverse Grip (Straight Bar)

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 BEST

SET FOR SET PPL Workout Program

LEG
EXERCISES
Back Squat

Front Squat

Hip Thrust

Leg Press

Lunges

Dumbbell Sumo Deadlift

*Click to go to the section or scroll down*

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 Back Squat:

SET FOR SET PPL Workout Program

The back squat is a must have in your training

routine. They are the greatest exercise to
create pure size and strength in the entire
lower body.

Plus, you will get an insane core workout.

Squats will make your quads, glutes, and
hamstrings blow up.
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 Front Squat:

SET FOR SET PPL Workout Program

Front squats are largely overshadowed by the

back squat, but they shouldn’t be. Front squats
are actually the preferred movement by many
professional coaches as it has better transfer to
athletic movements. It’s also going to drastically
increase your mobility and core strength. But
you should still do back squats!

The front squat differs from the back squat as

the bar is set in the front of the body (obvious
enough?). This little change causes a massive
difference in the biomechanics of the movement.

As the lifter descends, he must keep an

excessively upright torso to keep the bar from
falling. This means little hip flexion and more
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knee flexion. Together, this results in a much

larger load placed on the quadriceps.
 Barbell Hip Thrust:

SET FOR SET PPL Workout Program

The  barbell hip thrust  is the best exercise to

train the glutes. Not only will it create a
powerful butt and hamstrings, it’s also going
to have an incredible transfer of performance
to the deadlift and back squat.

When done, just be warned; start light!

Trainees unaccustomed to this exercise are
not used to the amount of activation they get
in their glutes and hamstrings. This can leave
you incredibly sore if you do too much too
soon.
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 Leg Press:

SET FOR SET PPL Workout Program

The leg press is the only machine on this list. It

is an extremely effective way to train your
entire lower body while taking strain off of your
lower back.

This allows you to get more volume in with out

getting injured. Also, you can alter the muscle
activation by changing the  seat angle and leg
placement.

Neither is better or worse than the other so

play around with different variations.
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 Lunges:

SET FOR SET PPL Workout Program

Lunges are not a true unilateral exercise as you

use both legs to perform the movement (known
as bilateral). However, the emphasis is placed on
the forward leg.

That said, lunges will also kill your quads, glutes,

hamstrings, and calf muscles.

Further, lunges will significantly increase your

balance and coordination.

Another great things is they are incredibly

effective with just bodyweight and you can hold
dumbbells to increase the load. Although lunges
are generally not very suitable for heavy loads.

Many great lifter’s common practice is to only

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use bodyweight with lunges and perform very

high volumes with them. As in 100+ steps.
 Dumbbell Sumo Deadlift:

SET FOR SET PPL Workout Program

Dumbbell sumo deadlifts are an amazingly

effective yet underutilized exercise.

Due to the higher amount of knee flexion and

wider stance in a sumo deadlift, you will get
more activation in the quadriceps and that
pesky area for many, the inner thigh; otherwise
known as the hip adductors.

Because the mobility required for the sumo

deadlift is much more difficult for people,
using a single dumbbell is a much better
option for universal use.

As dumbbells only go so heavy, it almost

forces you to use high reps, giving you that
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variety of stimuli.
 ALTERNATIVE EXERCISES

SET FOR SET PPL Workout Program

Here are the top alternative or additional
exercises you can include in your program.

Alternative Alternative Alternative

Push Pull Leg
Exercises: Exercises: Exercises:

Trap Bar
Dumbbell Press T-Bar Row
Deadlift

Close-Grip
Rack Pulls Leg Press
Bench Press

Push-ups Pull-Ups Hack Squat

Landmine Straight Arm Romanian

Presses Lat Pulldown Deadlift

Seated Bulgarian Split

Lat Pull Down
Shoulder Press Squat

Standing Single
Arnold Press Calf Raises
Arm Cable Row

Overhead
Leg Curl &
Tricep Dumbbell Curl
Extension
Extensions
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 THE BEST REP SCHEME TO

SET FOR SET PPL Workout Program

USE IN A PUSH, PULL, LEG
SPLIT
Even when lifting weights, altering the weights
and other variables can create significantly
different changes on the body.

Unless you are specifically training as a

powerlifter or a bodybuilder, you should work
out across the whole spectrum of reps.

Still, professional lifters use the entire range as

there is a distinct relationship between
hypertrophy (muscle growth) and strength or
power development.

A bigger muscle can become a stronger

muscle, and a stronger muscle can make a
bigger muscle.

Below are some guidelines for the repetition

spectrum:

• Power: 1-3 reps using 70-95% 1RM

• Strength: 4-6 reps using 80-90% 1RM

• Hypertrophy:  8-15+ reps using 75-65%

1RM
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 WHAT LIFTS FOR EACH REP

SET FOR SET PPL Workout Program

RANGE?
As mentioned, ideally, you should use
every rep range on each day.

However, while you can use light-weight for

every movement, not every movement is
suitable for heavy-weight.

The exercises are listed in order which you can

think of as “Heavy—>Light”.

This means that the exercises at the top of

each day are more suitable for heavy-weight
while those at the bottom are more suitable for
lighter weight.
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 HOW MANY EXERCISES IN

SET FOR SET PPL Workout Program

EACH REP RANGE?
The vast majority of people will suffice, mainly
working in the strength and hypertrophy
range. The only real power exercise on this list
is the push press.

Workouts in our PPL program will include:

• 2-3 Exercises: 4-6 rep range

• 1-3 Exercises: 8 rep range

• 1-4 exercises: 12+ rep range.

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 HOW MANY SETS AND REST

SET FOR SET PPL Workout Program

TIME?
Sets will range from 3-5 sets with 0:30-2:00 of
rest in between. 

• 4-5 Rep Range: Use 4-5 sets with 2:00 of

rest

• 6 Rep Range: Use 4 sets with 2:00 of rest

• 8 Rep Range: Use 3 sets with 1:30-2:00 of

rest

• 12+: Use 2-3 sets with :30-1:00 of rest

All of this is simply good info to know.

However, we will outline everything for you in
the program below.
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 PPL

SET FOR SET PPL Workout Program

WORKOUT
PROGRAM
*After we run through the workouts we will
show you how this PPL program will work with
3, 4, 5, or 6 training days per week*
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 PUSH DAY:

SET FOR SET PPL Workout Program

4 reps @87%
Push Press 5 sets 2 min rest
1RM

5 reps @85%
Bench Press 4 sets 2 min rest
1RM

Shoulder 6 reps @82%

4 sets 2 min rest
Press 1RM

Dips
(weighted if 3 sets 8 reps 1.5 min rest
needed)

8 reps @80%
Upright Row 3 sets 1.5 min rest
1RM

Triceps
12 reps
Pressdown
@75% 1RM

or Skull 3 sets 1 min
(last set to
Crusher
failure)
(alternate)
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 PULL DAY:

SET FOR SET PPL Workout Program

4 reps
Deadlift 5 sets 2 min rest
@87%1RM

Chin Ups
(weighted if 4 sets 6 reps 2 min rest
needed)

Bent Over 6 reps @82%

4 sets 2 min rest
Row 1RM

1 min rest
15+ reps (go
Kroc Row 3 sets between
heavy)
arms

8 reps @80%
Face Pulls 3 sets 1.5 mins rest
1RM

12 reps with
Bicep Curl
75% 1RM
with Cable 3 sets 1 min rest
(last set to
Machine
failure)
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 LEG DAY:

SET FOR SET PPL Workout Program

5 reps
Back Squat 5 sets 2 min rest
@85%1RM

Barbell Hip 6 reps @82%

4 sets 2 min rest
Thrust 1RM

6 reps @82%
Front Squat 4 sets 2 min rest
1RM

8 reps @80%
Leg Press 3 sets 1.5 min rest
1RM

Lunges 3 sets 10 steps 1.5 min rest

Sumo DB 12 reps
3 sets 1 min rest
Deadlift @75% 1RM
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 Workout Notes:

SET FOR SET PPL Workout Program

• Feel free to adjust as needed - You can alter
the rep schemes slightly to suit your needs
as well as the exercises.

• DO NOT immediately start with heavy

weights if you are new to lifting. Start light.

• *The 1RM% are an estimate and don’t need

to be exact. Work in a rep range for each set
that leaves about 2-3 reps left in the tank*.

• Optional but recommend adding 1 core

exercise at the end of each workout.

• Optional but recommend 1-3 30 minute

cardio sessions per week.
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 3, 4, 5, OR 6 DAYS

SET FOR SET PPL Workout Program

PER WEEK
With our PPL program, you can choose to
train 3, 4, 5, or 6 days per week.

One thing to note is that it’s very important to

try to spread out your training days (although
not really possible with a 6 day split). Ideally,
you want to put rest days in-between sessions
where possible.

Regardless of how many days you train a

week, you’ll cycle through Push, Pull, & Legs:

• Session 1: Pushing Day

• Session 2: Pulling Day

• Session 3: Legs Day

• Session 4: Pushing Day

• Session 5: Pulling Day

• Session 6: Legs Day

…and continue

On the next pages we will show you the best

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ways to arrange training days for 3, 4, 5 or 6

days per week using our PPL workouts.
 3-DAY PPL WORKOUT

SET FOR SET PPL Workout Program

SCHEDULE:
For the 3 day PPL, you will be doing the push,
pull, and leg workout one time each.

In terms of rest days, you should separate two

sessions with one day of rest and one session
with two days of rest. For example, your
training days could be:

• M,W,F

• M,W,Sa

• Tu,F,Su

Ideally, you don’t want to train two days in a

row if you are doing a 3 day per week
schedule. This is because by giving yourself
the rest day or two between sessions, you’ll
be able to bring intensity.

Tip: Plan the two day rest day before your

hardest workout of the week.

Cardio: Optional, but we recommend two 30

minute sessions each week. This will not make
you lose muscle. It’s great for keeping fat off.
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 4-DAY PPL WORKOUT

SET FOR SET PPL Workout Program

SCHEDULE
With the 4 day option, it’s recommended that
you do two days on, one day off, two days on,
and then two days off, rather than multiple
days in a row. For example, you’d train:

• M,Tu,Th,F

• Tu,W,F,Sa

You can also put two days of rest in the middle

of your training week rather than at the end:

• M,Tu,Th,Sa

• M,W,Th,Sa

As for how your PPL will rotate, it’ll look like

this:

• Session 1: Push

• Session 2: Pull

• Session 3: Legs

• Session 4: Push

Then you’d start where you left off the

following week, which would be Pull. Continue
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like this until the end of the program.

 5-DAY PPL WORKOUT

SET FOR SET PPL Workout Program

SCHEDULE
The most superior method is to train three days
in a row and then two days in a row, both with a
single day of rest in between, as it allows for
better recovery and more efficient workouts.

For example, you’d train:

• M,Tu,W,F,Sa

• M,Tu,Th,F,Sa

You could do 5 days in a row if you really want

your weekends free or something, but it’s tough
to bring the heat to each workout like that.

As for how your PPL will rotate, it’ll look like

this:

• Session 1: Push

• Session 2: Pull

• Session 3: Legs

• Session 4: Push

• Session 5: Pull

Then you’d start where you left off the following

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week, which would be Legs. Continue like this

until the end of the program.
 6-DAY PPL WORKOUT

SET FOR SET PPL Workout Program

SCHEDULE
The vast majority of people don’t need to train six
days a week. It’s arguably no more effective than
four or five days a week and can even be
detrimental to your gains. Only advanced trainees
should do this.

There’s only one way to train six days a week; six

days of training with one day of rest - Choose
your rest day wisely. 

Either way, you’ll be doing the push, pull, and leg

workouts twice each week. So, Push, Pull, Legs,
Push, Pull, Legs, Rest. Repeat.

Alternatively (and ideally) you can do a “quasi-6

day split”, which is based on 8 days rather than 7.

It would look like this:

• M,Tu,W (Push, Pull, Legs)

• Th (Rest)

• F,Sa,Su (Push, Pull, Legs)

• M (Rest)

• …and continue like this.

With this, each week will be different, as it rotates

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up one day due to the rest day on the 8th day.

This is the best way to run a “6 day” PPL.
 CAN YOU ALTER THE PPL

SET FOR SET PPL Workout Program

TRAINING PLAN AT ALL?
Here are some common alterations to make
your Push, Pull, Legs routine fit your needs.

1. If you don’t feel comfortable using very

heavy weights then you don’t need to work in
the 4-5 rep range, rather you can use a 6-8 rep
range for the big movements.

2. You could use alternative exercises (which

we provided) if you don’t have access to
certain equipment or you simply prefer another
exercise. Just make sure it’s a good swap!

3. If you want to run a 4 or 5 day split, and you

want more lower body workout volume each
week, then you can schedule your split like this:

• 4 Day Split: Push, Legs, Pull, Legs

• 5 Day Split: Push, Legs, Pull, Legs, Push

(and then the following week would start with
legs and continue with the same pattern)

4. If you are doing a 3 or 4 day PPL, you could

add a full-body accessory day where you train
your full-body using isolation exercises, as well
as core exercises. This will help increase
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volume for muscle growth.

 HOW TO PROGRESS ON THIS

SET FOR SET PPL Workout Program

PUSH PULL LEG PROGRAM
You must use  PROGRESSIVE OVERLOAD! To
continue to grow, you need to try to add to your
total load every week, especially the compound
movements. That said, if you decide to run this
program for a while, you have some more options:

1.  Swap out exercises:  If you find that your

growth has become stagnant after a few months,
all you need to do is swap out for similar
movements, such as:

• Bench Press—> Incline or DB Bench Press

• Deadlifts—> Trap Bar Deadlifts or Deficit

Deadlifts

• Chin-ups—> Pull-ups or Lat Pull-Down

2.  Change the order of exercises:  Instead of

swapping out exercises, just swap the order - i.e.,
do bench press before push press on push day.

3.  Alter the rep scheme you are using:  This is

called periodization and consists of blocks where
you change from training a movement in the
power, strength, and hypertrophy range. For
example, if you run a 6 day PPL, the first three
PPLs of the week could be the strength range,
and the last three could be the hypertrophy range.

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4. REST!  Take a de-load week every once in a

while. This is extremely underrated.
 PUSH, PULL, LEGS….LET’S GO!

SET FOR SET PPL Workout Program

This is all you need to know about this
amazingly effective split.

Use this as your base while critiquing the plan

to fit your needs and level.

As long as you maintain the fundamental

ideas, PPL is going to work for you.

Have Questions?
Our team is #alwaysready to answer any of
your questions or concerns

Click here to speak to a member of our Squad

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 WANT TO TRY ANOTHER

SET FOR SET PPL Workout Program

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 DISCLAIMER:

SET FOR SET PPL Workout Program

SET FOR SET, LLC always recommends that you consult
with your physician or professional medical care provider
before beginning any diet, exercise program or
supplementation.

SET FOR SET is not a licensed medical care provider, doctor

or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific exercise, diet
or supplementation on a medical condition. None of the
contents in this document should be considered medical
advice.

You should understand that when engaging in any exercise or

exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
engage in the contents of this program, you agree that you do
so at your own risk, are voluntarily participating in these
activities, assume all risk of previously mentioned potential
damages, injury to yourself or death, and agree to release
and discharge SET FOR SET, and any and all of its founders
and members from any and all claims or causes of action,
known or unknown, arising out of SET FOR SET, LLC.’s
negligence.

All that said, just be safe, train hard, and treat your body with
respect. All will be stellar.

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SET and the Client are the intellectual property of SET FOR
SET FITNESS LLC and are not to be copied, sold, published,
posted, or redistributed either in part or in full without written
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consent of SET FOR SET LLC. All violations will be

prosecuted to the fullest extent of the law where applicable.