3 Days Push Pull Legs Workout Plan for Beginners (Complete Guide)
If you are confused about which workout plan is best for muscle gain and fat loss, then this guide is for you.
As a personal trainer, I recommend Push Pull Legs (PPL) workout plan because it is simple, effective, and perfect for beginners as well as intermediate gym users.
In this article, you will learn:
- What is PPL workout?
- Benefits of PPL Workout Splits
- Weekly schedule
- Complete workout plan
- Tips for faster results
What is a PPL Routine?
PPL stands for Push, Pull, and Legs. It is a simple workout system where each training day focuses on a specific type of movement and the muscles involved in that movement.
- Push Day targets muscles used to push weight away from your body, like chest, shoulders, and triceps.
- Pull Day focuses on muscles used to pull weight, such as your upper back, lower back, rear shoulders, traps, and biceps.
- Leg Day is for your lower body, including glutes, quads, hamstrings, and calves.
You can also include abs training in your routine. As a trainer, I recommend adding abs at the end of your push or pull workout. This way, you train your core without needing an extra day just for abs.
Benefits of PPL Workout Split
There are many reasons why the Push Pull Legs (PPL) workout is a great choice, especially if you are a beginner.
1. You Understand How Muscles Work Together
The biggest benefit is that you learn how different muscles work as a team. For example, when you do a chest press, your triceps also help in pushing.
Similarly, shoulder presses also involve triceps, and pulling exercises like rows or pulldowns naturally use your biceps. This helps you train smarter, not just harder.
2. Simple and Easy to Follow
PPL is very easy to understand and follow. You don’t need to overthink your workouts. Each day has a clear focus, which makes your training smooth and organized.
Most gyms are also designed in a way that you can finish your workout in one area without moving around too much.
3. Builds Strength and Muscle Together
PPL workouts focus on compound movements, which means you train multiple muscles at the same time. This helps you build strength and muscle size faster compared to doing only single-muscle exercises. It creates a strong base for future advanced training.
4. Perfect for Beginners and Strength Goals
If you are new to the gym or want to get stronger, PPL is a great starting point. Even athletes like powerlifters and bodybuilders often use this style in their training phases.
It helps you build a solid foundation before moving to more advanced routines.
About the 3 Days PPL Workout
This is a 3-day workout program where you train different muscle groups on each day:
- Day 1 – Push
- Day 2 – Pull
- Day 3 – Legs
If you are a beginner, I recommend taking one rest day between each workout. This helps your body recover properly and prepares you for the next session.
I know when you start, you feel very motivated and may think doing more workouts will give faster results. But as a trainer, I can tell you—recovery is just as important as training.
Right now, you don’t need a very heavy or complicated plan. This routine is enough to help you:
- Build strength
- Improve muscle growth
- Reduce injury risk
All exercises in this program are selected to give you maximum results with minimum complexity. If you want to change any exercise, you can replace it with a similar movement that targets the same muscle group.
These workouts are designed with proper sets and reps so you feel productive. But remember, at this stage, it’s actually better to leave the gym feeling you could do a little more, rather than overtraining your body.
Push Pull Legs Weekly Schedule
|
Day 1 |
Push Day Workout (Chest + Shoulders + Triceps) |
|
Day 2 |
Rest or Light Cardio |
|
Day 3 |
Pull Day Workout (Back + Biceps) |
|
Day 4 |
Rest or Light Cardio |
|
Day 5 |
Leg Day Workout (Legs + Core) |
|
Day 6 |
Rest or Light Cardio |
|
Day 7 |
Rest |
This workout plan gives your body enough recovery time.
Push Day Workout (Chest + Shoulders + Triceps)
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Barbell or Dumbbell Bench Press |
4 |
8-12 |
60-90 Secs |
|
Incline Dumbbell Bench Press |
3 |
10-12 |
60-90 Secs |
|
Dumbbell Shoulder Press |
3 |
8-12 |
60-90 Secs |
|
Dumbbell Lateral Raise |
3 |
12-15 |
60-90 Secs |
|
Triceps Push Down Cable |
3 |
12-15 |
60-90 Secs |
|
Dumbbell Triceps Overhead Ext. |
3 |
10-12 |
60-90 Secs |
Note: Focus on proper form and control.
Pull Day Workout (Back + Biceps)
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Pull-Ups |
3 |
8-10 |
60-90 Secs |
|
Lat Pulldown |
4 |
8-12 |
60-90 Secs |
|
Seated Cable Row |
3 |
10-12 |
60-90 Secs |
|
Cable Face Pull |
3 |
12-15 |
60-90 Secs |
|
Barbell or Dumbbell Biceps Curl |
3 |
10-12 |
60-90 Secs |
|
Dumbbell Hammer Curl |
3 |
10-12 |
60-90 Secs |
Leg Day Workout (Legs + Core)
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Body Weight Squat |
3 |
10-12 |
60-90 Secs |
|
Barbell Squat |
4 |
8-12 |
60-90 Secs |
|
Barbell or Dumbbell Romanian Deadlift |
3 |
8-10 |
60-90 Secs |
|
Leg Press |
3 |
10-12 |
60-90 Secs |
|
Leg Curl |
3 |
12-15 |
60-90 Secs |
|
Calf Raise (Standing) |
3 |
15-20 |
60-90 Secs |
|
Plank Hold |
3 |
30-60 Secs |
60-90 Secs |
Important note
- Warm-up for 5–10 minutes
- Follow progressive overload
- Take proper rest between sets
- Eat high protein diet
- Sleep at least 7–8 hours
Common Mistakes to Avoid
- Skipping warm-up
- Using heavy weight with bad form
- Not following diet
- Overtraining
- Being inconsistent
Diet Tips for: Push Pull Legs Workout Plan for Beginners
To get the best results:
- Eat protein (eggs, chicken, paneer, whey)
- Include carbs (rice, roti, oats)
- Add healthy fats (nuts, seeds)
- Drink enough water
How to Do Progressive Overload in a PPL Routine
If you want to make your Push Pull Legs workout more effective over time, you need to follow something called progressive overload. Simply put, it means gradually making your workouts more challenging so your muscles keep growing.
When you perform your sets, start with the first one or two sets using light to moderate weight. This helps you warm up and prepare your body. After that, focus on your main working sets with heavier weight where the real progress happens. For exercises that follow lower reps (like 5 reps), try to keep the same weight across all working sets.
The most important tip: track your workouts. Write down your weights and reps every session.
Your goal each week should be:
- Increase weight slightly
- OR increase reps with the same weight
For example, if you lift 75 Kgs for 5 reps, next time you can try 80 Kgs or aim for 6 reps with the same weight.
You won’t improve every exercise in every workout, and that’s normal. Small progress over time leads to big results. Stay consistent and patient.
3 Days Push Pull Legs Workout Plan for Beginners PDFClick below to download your Push Pull Legs workout plan PDF
Conclusion
The Push Pull Legs workout plan is one of the most effective and beginner-friendly routines you can follow to improve your fitness. It gives your body a clear structure, allowing each muscle group to train properly while also getting enough time to recover. This balance is the key to building muscle, increasing strength, and reducing body fat.
As a beginner, you don’t need a complicated program. What you need is consistency, proper form, and a simple plan that you can stick to—and PPL offers exactly that. By following this routine regularly, along with a good diet and proper rest, you will start noticing real progress within a few weeks.
Stay patient, train smart, and trust the process. Your results will come with time and consistency.
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