How to Structure a Push-Pull-Legs Split for Maximum Growth

The push-pull-legs (PPL) split is one of the most effective training setups for hypertrophy. But most lifters do it wrong—too much volume, poor recovery, or no progression model. Here's how to fix it.

Let a coach build your ideal split based on your exact recovery profile.

Why Push-Pull-Legs Works

PPL organizes training by movement patterns, not muscles. This naturally balances joint stress and recovery while letting you train each muscle 2x per week.

Unlike bro splits or high-frequency full body plans, it strikes a great middle ground—especially if you're training 5–6 days a week consistently.

Sample PPL Split (6 Days)

• Push A: Incline DB Press, OHP, Lateral Raise, Cable Fly, Triceps
• Pull A: Pull-ups, Barbell Row, Face Pull, Curl variations
• Legs A: Hack Squat, RDL, Leg Curl, Calves
• Push B: Flat Press, DB Shoulder Press, Dips, Overhead Triceps
• Pull B: Lat Pulldown, Seated Row, Rear Delt Fly, Preacher Curl
• Legs B: Leg Press, Walking Lunges, SLDL, Seated Calf Raise

Progression Guidelines

• Track reps and weight weekly
• Push sets within 1–2 reps of failure
• Deload every 6–8 weeks or when fatigue accumulates

Key Advantages of PPL

• Flexible across 3–6 training days
• Easy to balance push/pull volume over time
• Natural upper/lower split within the week
• Can emphasize weak points by rotating B-day focus

Training split = framework. Execution = results.
Get a custom PPL split built for your body, goals, and recovery needs with Iron Alliances coaching.

Also worth reading: Stronger By Science’s breakdown of PPL training.