Every second fitness influencer posts their “optimal PPL split.”
They’ve copied each other so many times the same exercises appear in the same order with the same rep schemes. Most have never actually coached someone through six weeks of structured training.
I’ve been using push/pull/legs with clients in London since 2015. Not because it’s trendy—because it consistently produces results when programmed properly. And “programmed properly” means accounting for the fact that Sarah’s shoulder clicks on overhead press, Mike can only train three days weekly, and Emma’s got a demanding job that sometimes means she shows up running on five hours sleep.
Here’s a six-week PPL programme built from actual coaching experience. Not theory. Experience.
Why Push/Pull/Legs Actually Works
Before we get into the programme, let’s talk about why this split makes sense.
Push days: You train all your pushing muscles—chest, shoulders, triceps. They all work together in pressing movements anyway, so training them together is efficient.
Pull days: You train your pulling muscles—back, biceps, rear delts. Again, they work together in rowing and pulling movements.
Leg days: Self-explanatory. Quads, hamstrings, glutes, calves. Everything below the waist.
The beauty of this split: each muscle group gets hit directly once per week with high volume, plus it gets indirect work on related days. Your triceps work on push day, then again indirectly when you press on chest movements. Your biceps work on pull day, then again when you row.
Net result: twice-weekly stimulus per muscle group without actually training each muscle twice. Intelligent efficiency.
Where Most Online PPL Programmes Fall Apart
I’ve reviewed probably fifty different PPL templates clients have brought to me from Reddit, YouTube, or fitness blogs. They share the same fundamental flaws:
They’re built for people with unlimited time. Six training days weekly sounds great until you’ve got a work deadline, a sick kid, or just general life fatigue. Miss one session and the whole structure collapses.
They dump high volume on beginners. I’ve seen programmes prescribing 20+ sets for chest in a single session for someone who’s been training three months. That’s not ambitious—it’s stupid. Your body can’t recover from that volume if you’re not adapted to it.
There’s no progression map. Just a list of exercises and rep ranges. Brilliant. So when you can suddenly do 12 reps at a weight you struggled with for 8 reps last month, what then? Add weight? Add reps? Add sets? The programme doesn’t tell you, so you guess. And guessing isn’t programming.
They’re one-size-fits-all templates. Dodgy shoulder? Doesn’t matter, overhead press is in the programme. Can’t deadlift without lower back pain? Too bad, it’s pull day. No consideration for individual limitations or modifications.
I’ve built this programme to address every one of those issues based on what actually happens when real people follow real training plans.
The 6-Week Progressive PPL Programme
This programme runs 3-4 days weekly. You can run it as:
- 3-day version: PPL, rest, repeat (hits each muscle once every 5 days)
- 4-day version: PPL, rest, PPL, rest, rest (preferred—hits each muscle roughly twice every 9-10 days)
I’ve found the 4-day version works best for most clients. You get adequate stimulus without excessive fatigue, and you’ve got built-in recovery.
Weeks 1-2: Foundation Phase
Focus: Learning movements, establishing baseline strength, neural adaptation.
Push Day
- Barbell Bench Press: 3 sets x 8-10 reps
- Dumbbell Shoulder Press: 3 sets x 10-12 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Lateral Raises: 3 sets x 12-15 reps
- Tricep Rope Pushdowns: 3 sets x 12-15 reps
- Overhead Tricep Extension: 2 sets x 12-15 reps
Rest: 90-120 seconds between sets
Pull Day
- Deadlifts: 3 sets x 6-8 reps
- Pull-ups or Lat Pulldown: 3 sets x 8-10 reps
- Barbell Rows: 3 sets x 8-10 reps
- Face Pulls: 3 sets x 15-20 reps
- Dumbbell Curls: 3 sets x 10-12 reps
- Hammer Curls: 2 sets x 12-15 reps
Rest: 90-120 seconds between sets
Leg Day
- Barbell Back Squat: 4 sets x 8-10 reps
- Romanian Deadlifts: 3 sets x 10-12 reps
- Leg Press: 3 sets x 12-15 reps
- Walking Lunges: 3 sets x 10 reps per leg
- Leg Curls: 3 sets x 12-15 reps
- Calf Raises: 3 sets x 15-20 reps
Rest: 120-180 seconds between compound movements, 60-90 seconds for isolation
Progression Week 1-2: Add 2.5-5kg to each compound lift if you hit all reps with good form. Don’t add weight to isolation exercises yet—focus on perfecting form.
Weeks 3-4: Volume Phase
Focus: Increased training volume, muscle growth stimulus, work capacity.
Same exercises, but volume increases:
Push Day
- Barbell Bench Press: 4 sets x 8-10 reps
- Dumbbell Shoulder Press: 4 sets x 10-12 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Lateral Raises: 4 sets x 12-15 reps
- Tricep Rope Pushdowns: 3 sets x 12-15 reps
- Overhead Tricep Extension: 3 sets x 12-15 reps
Pull Day
- Deadlifts: 4 sets x 6-8 reps
- Pull-ups or Lat Pulldown: 4 sets x 8-10 reps
- Barbell Rows: 4 sets x 8-10 reps
- Face Pulls: 4 sets x 15-20 reps
- Dumbbell Curls: 4 sets x 10-12 reps
- Hammer Curls: 3 sets x 12-15 reps
Leg Day
- Barbell Back Squat: 4 sets x 8-10 reps
- Romanian Deadlifts: 4 sets x 10-12 reps
- Leg Press: 4 sets x 12-15 reps
- Walking Lunges: 3 sets x 12 reps per leg
- Leg Curls: 4 sets x 12-15 reps
- Calf Raises: 4 sets x 15-20 reps
Progression Week 3-4: Continue adding weight to compounds where possible. Start pushing weight on isolation exercises if form is solid.
Weeks 5-6: Intensity Phase
Focus: Heavier loads, strength development, pushing capacity.
Volume comes back down slightly, but intensity goes up:
Push Day
- Barbell Bench Press: 4 sets x 6-8 reps (heavier than weeks 3-4)
- Dumbbell Shoulder Press: 4 sets x 8-10 reps (heavier)
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Lateral Raises: 3 sets x 12-15 reps
- Close-Grip Bench Press: 3 sets x 8-10 reps
- Overhead Tricep Extension: 3 sets x 10-12 reps
Pull Day
- Deadlifts: 4 sets x 4-6 reps (heavier)
- Weighted Pull-ups or Heavy Lat Pulldown: 4 sets x 6-8 reps
- Barbell Rows: 4 sets x 6-8 reps (heavier)
- Face Pulls: 3 sets x 15-20 reps
- Barbell Curls: 4 sets x 8-10 reps (heavier)
- Hammer Curls: 3 sets x 10-12 reps
Leg Day
- Barbell Back Squat: 5 sets x 5-6 reps (heavier)
- Romanian Deadlifts: 4 sets x 8-10 reps
- Bulgarian Split Squats: 3 sets x 8-10 reps per leg
- Leg Extensions: 3 sets x 10-12 reps
- Leg Curls: 3 sets x 10-12 reps
- Calf Raises: 4 sets x 12-15 reps
Progression Week 5-6: Focus on hitting the prescribed rep ranges with heavier loads than weeks 1-4. This is where you test your progress.
Exercise Modifications Based on What I've Seen Work
After programming PPL for hundreds of clients, here are the modifications that consistently work:
If You Can’t Barbell Bench Press
Issue: Shoulder pain, mobility limitations, no spotter
Solution: Dumbbell bench press or push-ups (weighted if needed)
I’ve had clients build impressive chest development with zero barbell pressing. Dumbbells often feel better on shoulders anyway.
If Deadlifts Aggravate Your Back
Issue: Lower back history, technique still developing
Solution: Trap bar deadlifts or rack pulls from knee height
You still get the posterior chain stimulus without the same spinal load. Build up, don’t push through pain.
If You Can’t Do Pull-Ups Yet
Issue: Not strong enough for bodyweight pull-ups
Solution:
- Weeks 1-2: Lat pulldown (heavy, 8-10 reps)
- Weeks 3-4: Assisted pull-ups or negative pull-ups
- Weeks 5-6: Band-assisted pull-ups
Most female clients I work with can’t do strict pull-ups initially. Within 12-16 weeks of this progression, most can do 3-5 reps.
If Squats Hurt Your Knees
Issue: Knee tracking issues, mobility limitations, previous injury
Solution: Goblet squats, box squats, or leg press emphasis
Not everyone should barbell back squat. There’s no prize for forcing a movement that doesn’t suit your body.
The Warm-Up Nobody Wants to Do (But Should)
I’ve watched three clients tear pec muscles by walking into the gym and loading up the bench press immediately. All three thought warm-ups were for “old people” or “beginners.”
They’re now very familiar with physiotherapy waiting rooms.
Every session needs a proper warm-up. Not Instagram-worthy dynamic stretching routines. Just sensible preparation:
General warm-up (5 minutes): Get your heart rate up and blood flowing. Rowing machine, bike, treadmill, whatever. You should feel warm but not tired.
Movement prep (3-4 minutes): If it’s push day: arm circles, band pull-aparts, light shoulder rotations If it’s pull day: band pull-aparts, scapular retractions, light lat stretches If it’s leg day: bodyweight squats, leg swings, hip circles
Specific warm-up (2-3 sets): Take your first compound lift. Do it with minimal weight.
- Set 1: Empty bar or very light dumbbells, 10-12 reps, focus on movement quality
- Set 2: About 40-50% of your working weight, 6-8 reps, start feeling the movement
- Set 3 (optional): 60-70% of working weight, 3-5 reps, final check before work sets
Total time investment: 10-12 minutes. Total reduction in injury risk: massive.
When a client tells me they’re “too busy” for warm-ups, I ask if they’re too busy for a three-month injury layoff. Usually sorts the priority issue.
The Nutrition Reality Check
I can give you the perfect training programme. You can execute it flawlessly. And you’ll still make disappointing progress if you’re eating like a teenager surviving on meal deals.
This programme demands fuel. Here’s what that actually means:
Protein isn’t negotiable Target: 1.6-2.2g per kilogram of bodyweight daily. For a 75kg person, that’s 120-165g.
Most clients I work with initially eat about 60-80g daily. They wonder why muscles aren’t growing. The stimulus is there from training. The building materials aren’t there from nutrition.
Every meal needs a protein source. Not “I had some cheese at lunch.” A proper portion: chicken breast, fish, Greek yoghurt, eggs, protein powder if convenient.
Energy needs to match output You can’t run this programme on 1,500 calories daily and expect to build strength or muscle. Your body needs energy to train hard and recover properly.
If you’re trying to build muscle: slight calorie surplus (200-300 above maintenance) If you’re trying to recomp: eat around maintenance If you’re trying to lose fat whilst maintaining muscle: small deficit maximum (300-400 below maintenance)
Massive deficits and high-volume training don’t mix. You’ll feel terrible, recover poorly, and probably get injured.
Post-training nutrition matters I’m not going to tell you there’s a magical 30-minute anabolic window. There isn’t.
But eating something with protein within a couple hours post-training helps. Carbs after training also help replenish glycogen and improve recovery.
This doesn’t need to be complicated: protein shake and banana. Chicken and rice. Greek yoghurt and fruit. Whatever you’ll actually eat consistently.
Water isn’t exciting but it’s essential 2-3 litres daily minimum. More on training days.
I’ve had clients blame the programme for poor performance when they were chronically dehydrated. You can’t train properly when your body is running dry.
Client example: James followed this programme perfectly for three weeks, saw minimal progress. We tracked his nutrition. He was eating 85g protein daily on a 90kg frame whilst trying to build muscle. We increased to 160g daily. Next three weeks? Strength jumped noticeably, recovery improved, visual changes appeared.
The training works. But nutrition has to support it.
Common Mistakes I See with PPL Splits
After watching hundreds of people run push/pull/legs, these errors repeat constantly:
Mistake 1: Going Too Heavy Too Soon
Ego lifting on week one. Form breaks down. You’re not building muscle—you’re rehearsing injuries.
Start lighter than you think you need. Perfect the movement. Add weight progressively. You’ll be lifting heavier in week six than if you started too heavy in week one and stalled by week three.
Mistake 2: Skipping Leg Days
“I’ll just do push/pull twice weekly and skip legs.”
No. Stop.
Your legs are literally half your body. Training them drives systemic adaptation. They boost overall muscle growth through hormonal response. And you’ll look ridiculous with a developed upper body and chicken legs.
Mistake 3: Not Progressing
Using the same weights for six weeks because “they feel about right.”
If you’re not progressively overloading, you’re not following the programme. The progression scheme is built in. Use it.
Mistake 4: Adding Random Exercises
“I’ll just add some extra chest flyes and another curl variation.”
The programme has enough volume. More isn’t better—better is better. Adding exercises randomly undermines recovery and dilutes focus from the main lifts.
Mistake 5: Training Through Pain
Discomfort is normal. Sharp pain, joint pain, pain that alters your movement—not normal.
If something hurts, modify or skip it. I’ve given you substitutions. Use them. Don’t be the person who turns a minor issue into a major injury because you “didn’t want to miss a session.”
How to Actually Track Whether This Is Working
“I think I’m getting stronger” isn’t data. It’s a feeling. Feelings lie.
You need objective measures to know if this programme is producing results or if you’re spinning wheels.
Log these every single session:
- Exercise name
- Weight used
- Reps completed per set
- How the movement felt (smooth, grinding, painful, easy)
Use a notebook, your phone’s notes app, a spreadsheet, whatever. Just track it. I’ve had clients train for months thinking they were progressing, then we review their logs and discover they’ve been using the same weights for 12 weeks.
Can’t remember what you lifted last session? You’re guessing on progression. Guessing isn’t programming.
Check these every two weeks:
- Bodyweight (same time of day, after toilet, before eating)
- Progress photos (same lighting, same angles, same time of day—otherwise comparisons are useless)
- Key measurements: chest, waist, arms, thighs (not essential but helpful)
- Recovery quality: sleeping well? Appetite normal? Energy levels decent?
What success actually looks like after six weeks:
Your main compound lifts should be 10-20% stronger. If you started benching 60kg for 8 reps, you should be hitting 66-72kg for 8 reps. If you’re not seeing this kind of progression, something’s off—execution, nutrition, or recovery.
Visible changes should be appearing. Maybe not dramatic transformation, but definition improving, shoulders looking broader, clothes fitting differently.
Movement quality should be noticeably better. What felt awkward in week one should feel natural by week six.
If none of these things are happening, the programme isn’t the problem. Consistency, intensity, nutrition, or recovery is the problem.
What Happens After 6 Weeks
This isn’t a complete programme—it’s a foundation phase.
After six weeks, you need to:
Option 1: Deload and Repeat Take one week at 60% volume/intensity, then run the 6 weeks again with heavier starting weights.
Option 2: Progress to Higher Frequency Move to a 6-day PPL split (PPLPPL rest) if recovery allows and you want more volume.
Option 3: Switch Splits Try upper/lower, full body, or body part splits to provide novel stimulus.
Option 4: Get Professional Programming Work with a trainer for customised progression, or download the 12REPS app to plan your workouts with intelligent progression built in. The app structures training based on my methodology and adapts to your response. Check out just12reps.com for more information on how it works.
Most clients I work with do well repeating this cycle 2-3 times before switching approaches. The key is continuing to progress, not endlessly searching for the “perfect” programme.
Who This Programme Works Best For
This isn’t a complete programme—it’s a foundation phase.
After six weeks, you need to:
Option 1: Deload and Repeat Take one week at 60% volume/intensity, then run the 6 weeks again with heavier starting weights.
Option 2: Progress to Higher Frequency Move to a 6-day PPL split (PPLPPL rest) if recovery allows and you want more volume.
Option 3: Switch Splits Try upper/lower, full body, or body part splits to provide novel stimulus.
Option 4: Get Professional Programming Work with a trainer for customised progression, or download the 12REPS app to plan your workouts with intelligent progression built in. The app structures training based on my methodology and adapts to your response. Check out just12reps.com for more information on how it works.
Most clients I work with do well repeating this cycle 2-3 times before switching approaches. The key is continuing to progress, not endlessly searching for the “perfect” programme.
Who This Programme Works Best For
Based on my experience, this PPL split is ideal for:
Intermediate Lifters
- 6+ months consistent training
- Comfortable with compound movements
- Can train 3-4 days weekly consistently
People Who Like Structure
- Clear progression plan
- Defined focus each session
- Measurable progress markers
Those Building Muscle
- Adequate volume per muscle group
- Good frequency distribution
- Progressive overload built in
Not Ideal For:
- Complete beginners (full-body 3x weekly is better initially)
- People who can only train 2 days weekly (upper/lower split is better)
- Those recovering from major injuries (need more customisation)
My Honest Assessment
Push/pull/legs is one of the most effective splits I use with clients.
It’s not perfect for everyone. Nothing is.
But it provides adequate volume, good frequency, intelligent exercise grouping, and clear progression. When executed properly with appropriate nutrition and recovery, it produces results.
The programme I’ve given you here accounts for what I’ve learned over a decade: real people have real limitations. They miss sessions. They have tight schedules. They experience minor aches and need modifications.
That’s not failure—that’s reality.
The programme that works is the one you can actually follow consistently. Not the theoretical perfect programme you can’t sustain.
Run this for six weeks. Track your progress honestly. Adjust where needed based on your individual response.
Then decide: repeat it, progress to higher volume, or try something different.
But give it six weeks first. One month isn’t enough to know if any programme works. Six weeks gives you real data.
About Will Duru: BSc-qualified personal trainer with over 10 years experience training clients across London. Creator of the 12REPS app and specialist in evidence-based training methods. Available for in-person training and consultations.
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