Push/Pull/Legs (PPL) is one of the most popular training splits in the world — and for good reason. It distributes volume intelligently, hits each muscle group twice per week, and scales from beginner to advanced with minor adjustments.
The Weekly Structure
| Day | Focus | Primary Muscles |
|---|---|---|
| Mon | Push | Chest, Front Delt, Triceps |
| Tue | Pull | Back, Rear Delt, Biceps |
| Wed | Legs | Quads, Hamstrings, Glutes, Calves |
| Thu | Push | (same as Monday) |
| Fri | Pull | (same as Tuesday) |
| Sat | Legs | (same as Wednesday) |
| Sun | Rest | — |
Sample Push Day
- Barbell Bench Press — 4×6–8
- Incline Dumbbell Press — 3×8–12
- Overhead Press — 3×8–10
- Lateral Raises — 4×12–15
- Tricep Pushdowns — 3×12–15
- Overhead Tricep Extension — 2×15
Who Is This For?
Best for: Intermediates with 1–3 years of consistent training who want to maximise hypertrophy and can commit to 6 days per week.
Not ideal for: Beginners (try Full Body first), or anyone who can only train 3–4 days.
Loading Into STRV
Tap Programs → + New Program → Import Split and select Push/Pull/Legs from the template library. Adjust exercise selection and set volume to match your current level.