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Push Pull Legs (3-Day)
Beginner3 days/weekBarbellDumbbellCableMachine
The push/pull/legs split at a once-a-week frequency: three focused sessions that still cover every major muscle group. All the simplicity of PPL on a manageable schedule.
Who it's for
Lifters who want the structure of PPL but can only train three days per week.
How to run it
Run push, pull, then legs once each week with rest days between. If you get an extra day some week, repeat the split's next day in order.
Push
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6 |
| Overhead Press | 3 | 8 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 12 |
| Cable Tricep Pushdown | 3 | 12 |
Pull
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 4 | 8 |
| Lat Pulldown | 3 | 10 |
| Face Pull | 3 | 15 |
| Barbell Curl | 3 | 10 |
| Hammer Curl | 3 | 10 |
Legs
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6 |
| Romanian Deadlift | 3 | 10 |
| Leg Press | 3 | 10 |
| Leg Curl | 3 | 10 |
| Standing Calf Raise | 4 | 12 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
7
Shoulders
5.6
Back
5.7
Biceps
9.5
Triceps
8
Core
2.6
Quads
7
Hams
7
Glutes
8.5
Calves
4
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Origin: A staple split popularized by online fitness communities, run at three days per week.