Beginner Push Pull Legs Workout Plan (PPL Split)

If you're new to strength training, the Push Pull Legs (PPL) split is one of the most efficient and beginner-friendly workout programs. This guide breaks down the schedule, exercises, and tips so you can build muscle, gain strength, and train smart.

You may also like: Beginner Workout Plan, Chest Workout for Beginners, Leg Workout for Beginners

Push Pull Legs Weekly Schedule

Day	Workout
Monday	Push
Tuesday	Pull
Wednesday	Legs
Thursday	Rest / Light Cardio
Friday	Push
Saturday	Pull
Sunday	Rest

Push Day (Chest, Shoulders, Triceps)

• Push-ups or Bench Press — 3 sets × 10–12 reps
• Shoulder Press — 3 sets × 10–12 reps
• Chest Fly — 3 sets × 12 reps
• Triceps Dips — 3 sets × 10 reps
• Triceps Pushdown — 3 sets × 12 reps

Pull Day (Back, Biceps)

• Lat Pulldown — 3 sets × 10–12 reps
• Seated Row — 3 sets × 12 reps
• Dumbbell Row — 3 sets × 10 reps
• Barbell Curl — 3 sets × 10–12 reps
• Hammer Curl — 3 sets × 12 reps

Leg Day (Quads, Hamstrings, Glutes)

• Squats — 3 sets × 12 reps
• Leg Press — 3 sets × 10 reps
• Lunges — 3 sets × 12 reps
• Leg Curl — 3 sets × 12 reps
• Calf Raises — 3 sets × 15 reps

Tips for Beginners

• Warm up for 5–8 minutes before lifting.
• Start with lighter weights and focus on form.
• Rest 60–90 seconds between sets.
• Stay consistent and track progress weekly.

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