Programming / Programming ยท
Push, Pull, Legs: How to Organize Your Week
Push/Pull/Legs divides training into pushing, pulling, and lower-body work. It is easy to understand, but it must fit the days you can actually train.
What each day includes
Push generally covers chest, shoulder, and triceps presses. Pull includes back and biceps work. Legs focuses on the legs and hips.
The split is a guide: core, calves, and accessory work can be distributed as needed.
Three or six days
With three sessions, each pattern appears once. With more days, the cycle can repeat, but volume and recovery demands also rise.
You do not need six days to use PPL. A sustainable frequency is the better choice.
Adapt order and volume
Continue the rotation independently of the calendar or assign fixed days. Account for indirect work: presses involve triceps and pulls involve biceps.
If an area stays fatigued, reduce volume or leave more time before training it again.
Frequently asked questions
Is Push/Pull/Legs suitable for beginners?
It can be, although a simpler routine with fewer days may be easier to learn and maintain.
What if I miss a day?
Resume with the next session in the rotation instead of compressing everything. Long-term consistency matters more than a perfect week.