Push – Pull – Legs Training Plan

A balanced and intelligent split for effective muscle stimulation and recovery

The Push–Pull–Legs (PPL) plan is one of the most efficient and widely used training systems, built on a logical muscle split that distributes workload evenly while maximizing muscle engagement.

This program follows a 3 days training / 1 day rest structure, allowing strong performance during workouts while supporting recovery and long-term consistency—ideal for muscle building or overall physical development.

Split Structure

Push: Chest, shoulders, triceps

Pull: Back, biceps

Legs: Lower body and supporting muscles

Training System

3 consecutive training days

1 rest day for recovery

Easy to repeat weekly with consistency

What Does the Plan Offer?

Clear and structured muscle split

Smart selection of compound and accessory exercises

Organized sets and repetitions

Suitable for gym-based training

Practical programming without unnecessary complexity

Who Is This Plan For?
✔ Beginners and intermediate trainees
✔ Those seeking a clear and sustainable training system
✔ Athletes aiming for steady results without burnout

📄 Available in PDF format – Ready for immediate use