Which Muscles & When? How to Structure Your Weekly Workout Split

There are a million and one workout routines out there, but which one is right for you?

If you’re left scratching your head, wondering if you’re doing it right, partially right, or all totally wrong, you’re not alone. In truth, there is no one-size-fits-all. Everybody has different skill sets and fitness goals, and some people are impacted by physical conditions and limitations.

So, what should you do?

For starters, if the goal is to build muscle strength, your focus should be on balance. Too often, people become obsessed with certain muscle groups, neglecting others without even realizing it. The result? A body that can become disproportionate, leading to an unwanted look, excess injuries, and other risks to health & wellbeing.

This is where the PPL split comes into play.

Known as the push-pull-legs (PPL) split, this time-tested structure groups exercises into three logical categories: push (chest, shoulders, triceps), pull (back, biceps, rear delts), and legs (quads, hamstrings, glutes, calves, plus core stabilizers).

Don’t worry. We’ll break it all down so you know exactly what you need to maximize your benefits, no matter where you stand on the fitness spectrum.

Understanding the General Overview

The PPL split is all about hitting each major muscle group twice per week in a six-day format. Some people, alternatively, do it once in a three-day version. It’s really all about your preference, your available time, and where you are in your fitness & health journey.

Nonetheless, the main goal is simple: to find the sweet spot in training frequency and training intensity. By using the PPL split, you’re targeting hypertrophy (muscle size) and gains in strength. As a result, if you stay committed and consistent, your muscles will both grow and become more powerful.

Numerous meta-analyses show that training muscles twice weekly results in 20–50 percent greater muscle growth compared to once-weekly “bro splits” when total volume is matched. The reason for this is that repeated exposure to training stimuli triggers more frequent spikes in muscle protein synthesis. In other words, it accelerates muscle growth, allowing you to push yourself harder each time for greater gain.

You’re also getting a crucial 48–72 hours of recovery between exposures, keeping your muscle groups ready to go for the next workout.

Compared to other workout regimens and splits, PPL is exceptionally efficient. It’s dominated by compound, multi-joint movements – everything from squats to bench presses, deadlifts, rows, and overhead presses. You may not know, but these activities recruit the highest number of muscle fibers, create the greatest hormonal response, and burn substantial calories.

Those are three benefits you’ll absolutely love!

Overall, PPL is ideal for both building muscle and losing fat. It naturally prevents imbalances by ensuring opposing muscle groups (push vs. pull) receive equal attention. Many PPL participants also report better posture and joint health – a must-have if you’re lifting heavy.

With sessions typically lasting 45–75 minutes, it’s a flexible program that you can easily work around your work, family, and travel.

Getting Your Workout Started

Building a foundation all starts with simplicity and focus.

If you’re new to lifting or returning after time off, don’t go too hard too soon. Begin with a three-day PPL schedule—Monday Push, Wednesday Pull, Friday Legs. On your days off, you can rest or enjoy some light activity such as walking and stretching.

Throughout all your workouts, your priority and focus should be on mastering form, building confidence, and establishing consistency. One of the mistakes many beginners make is chasing volume, which can lead to premature injury and fatigue.

Consider the following weekly template:

Push Day:
Bench press (barbell/dumbbell) – 3 sets of 8–12 reps
Overhead press (seated dumbbell) – 3 sets of 8–12
Incline dumbbell press – 3 sets 10–15
Lateral raises – 3 sets of 12–15
Tricep pushdowns or skull crushers – 3 sets of 10–15
Pull Day:
Lat pulldown or assisted pull-ups – 3 sets of 8–12
Bent-over rows (barbell or dumbbell) – 3 sets of 8–12
Seated cable rows – 3 sets of 10–15
Face pulls – 3 sets of 12–15
Bicep curls (EZ-bar or dumbbell) – 3 sets of 10–15
Legs Day:
Back squats (or goblet squats for beginners) – 3 sets of 8–12
Romanian deadlifts – 3 sets of 8–12
Leg press/walking lunges – 3 sets of 10–15 per leg
Lying leg curls – 3 sets of 12–15
Standing calf raises – 3 sets of 15–20

Remember throughout all of this: the goal is to use linear progression to build fitness and strength. For instance, feel free to add five to 10 lbs (or 2.5–5 kg) whenever you complete all sets and reps with solid technique. After eight to 12 weeks, you’ll likely see dramatic improvements in strength on big lifts, especially if you’re a beginner. Your movement control and body composition will also noticeably improve.

As you move from beginner stages to intermediate stages, you can double your frequency for even quicker progress, transitioning from a three-day PPL to a six-day PPL.

Just make sure you’re recovering. Aim for seven to nine hours of sleep per night, and try to consume 1.6-2.2 grams of protein per kg of body weight every day. Every four to six weeks, you should be ‘deloading,’ which means a volume/intensity reduction of up to 50 percent. This variation in stimuli will help your body adapt and prepare for greater future gains.

Also, don’t neglect foam rolling, mobility drills, and yoga on rest days to maximize recovery. If your goal is to have muscle gain above all else, tracking nutrition can help. A slight surplus in calories is key, and a moderate deficit is better for fat loss.

The beauty of PPL is that it’s flexible, evidence-backed, and built for real life. You can start simple and progress deliberately. With PPL, everything is about intentionality. You are lifting with correct form, and mindful of how your body is positioned, how it feels, and how it moves. You’re recovering with intentionality, actively focused on routines that maximize rest, easing both body and mind.

And, above all else, you’re focused on consistency. If you commit to the structure, the results in strength, muscle, and confidence will follow.

Still looking for pointers or suggestions?

There are plenty of fitness websites, apps, and forums like Muscle & Strength, Hevy, StrengthLog, Athlean-X, Reddit (r/Fitness, r/naturalbodybuilding), and more. Find your community, dig in, and enjoy the journey.

The stronger, sexier, healthier version of you is coming sooner than you think!

By Evan Bollinger | Published January 26, 2026