Push / Pull / Legs (PPL) workout program
3 days Intermediate
Push/pull/legs (PPL) is a three-day split that groups training by movement pattern: pressing muscles on push day, pulling muscles on pull day, and the lower body on leg day. Run it three days a week for a balanced rotation, or six days for higher volume.
Each day below is a complete, ready-to-use session with sets, reps, and rest. Open any day to see the exercises, log it free online, or import it straight into Mekimeki as a reusable template.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
What is a push/pull/legs split?
It is a three-day rotation that trains pressing muscles (chest, shoulders, triceps) on push day, pulling muscles (back, biceps) on pull day, and the lower body on leg day. Muscles that work together are trained together, and each group gets a full rest before the next rotation.
How many days a week is PPL?
Three days a week runs each session once; six days a week runs the rotation twice for higher volume. Both work. Start with three if you are newer to structured training or short on recovery.
Is push/pull/legs good for beginners?
It fits best once you can train three or more days a week consistently. A true beginner can start with a simpler full-body plan and move to PPL as weekly volume needs grow.
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