Alpha Progression
Push-Pull-Legs split

Push-Pull-Legs split

A Push-Pull-Legs (PPL) training plan is a so-called split training plan. Unlike a full body split, a PPL split divides the workout into several training days where different muscle groups are trained depending on the day.

A PPL split is a three-way split, usually done 6 days per week. That is, you divide your muscles into three muscle groups to be trained on different days. This split is divided into days with pushing and pulling muscle groups, and the focus of the third day is on leg training. Most of the time, the abdominals are also trained during the leg day.

Many advanced athletes train with a PPL plan. Chris Bumstead (Cbum) is one notable example. Among other things, Cbum even won the title of Mr. Olympia 4 times in a row (2019-2022) in the Classic Physique category.

Unlike the Upper-Lower split, the PPL split focuses more on the upper body than the lower body. In fact, with the Upper-Lower split, every second training session is a leg day, whereas with the PPL plan, only every third session is.

The pushing muscle groups include your chest, shoulders, and triceps. Your back, neck, and biceps make up the pulling muscle groups. On leg day, you work your quads, hamstrings, glutes, calves, and abdominals if needed.

As a rule, you train 6 times a week with PPL. On the first day you train push, on the second day pull, and on the third day your legs. You then repeat this so that you work all three muscle groups twice per week. The training sessions are either consistent or divided into A and B training days.

You can also train 3, 4, or 5 times a week with a PPL split. Ideally, though, you should train 5-6 times a week with PPL. If you have less time for training, you can consider an Upper-Lower split. Those who want to work out 5 days a week can mix the two types of split, doing three days of PPL and two days of Upper-Lower per training week.

With the Alpha Progression App you can create an ideal Push-Pull-Legs training plan so as to optimally build muscle.

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