Categories / Strength & resistance
Push/Pull/Legs
Six-day split of pushing, pulling and leg sessions.
How to start
Train three days on, then a rest day, then repeat: push (chest, shoulders, triceps), pull (back, biceps) and legs. Beginners can train it three days a week.
How to progress
Add weight or reps as you get stronger and include more exercises. Take a lighter week every six weeks.
What the evidence says
Evidence: limited
We found no studies of push/pull/legs routines. It is a way of scheduling strength training, so the general muscle-strengthening evidence applies. Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies.
Take care: Six days a week is demanding. Build up from three days, and make sure you sleep and eat enough to recover.
Sources
12-week starter plan
Start with three days (push, pull, legs) and move to six only if you recover well.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Gym resistance training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with three days a week and add more only if you recover.
- Keep one day of rest.
- Sleep and eat enough protein and calories.
Common mistakes
- Training six days from the start.
- Neglecting legs.
- Ignoring tiredness and pain.
Kit and cost
Moderate Approximate UK prices.
- Gym membership (about £20 to £50 a month)
- Flat shoes and a belt (optional)
- A notebook or app to track
Frequently asked questions
Do I need to train six days a week?
No. Three to four days work for most people.
Is PPL good for beginners?
It can be done three days a week, but many beginners start with full-body routines.
How should I eat?
Eat enough protein and calories. Speak to a dietitian for personal advice.
Good for: Muscle size Strength
Compare with similar options
| Push/Pull/Legs | Street Workout | 5/3/1 (Wendler) | Bodybuilding (Hypertrophy) | |
|---|---|---|---|---|
| Typical session | 75 min × 6/wk | 60 min × 3/wk | 60 min × 4/wk | 75 min × 5/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Moderate cost | Free | Moderate cost | Moderate cost |
| Equipment | Some equipment | No equipment | Specialist kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |