When it comes to building muscle, gaining strength, and improving comprehensive fitness, there are indeed various tools and facilities available today! State-of-the-art fitness facilities, Certified trainers, hyper-personalized programming, and even wearable tech that adjusts our workout mid-rep. However, despite all these advancements, one training split still stands tall in the gym: Push Pull Legs (PPL). It is indeed a classic, science-backed method that continues to help people get stronger, leaner, and more consistent.
So, what makes this classic split still relevant today? Let’s break it down.
What is Push-Pull-Legs Split?
In simple terms, the Push-Pull-Legs (PPL) split is a training strategy that breaks workouts into three core movement patterns:
- Push Day: Exercises that involve pushing weight away from the body (e.g., chest, shoulders, triceps).
- Pull Day: Movements that involve pulling weight toward the body (e.g., back, biceps).
- Leg Day: Lower-body training (quads, hamstrings, glutes, calves).
It includes cycling through these sessions over the week, often training 3–6 days depending on the workout goals and recovery.
Why Push-Pull-Legs Works Best for Everyone?
There can be various reasons for the same! Let us break it down for you!
- It Aligns with Human Movement Patterns
Modern exercise science still leans heavily on compound movement patterns. This specific workout, i.e., Pull Push Leg workout substitutes generic workouts in a way that respects natural biomechanics, reduces overlap, and prevents overtraining.
Fact for you: Compound lifts still rank among the top exercises for hypertrophy and strength, according to a 2025 study by the International Journal of Sports Science.
- Time-Efficient & Customizable
Whether we are talking about a busy professional or a competitive athlete, the Push-Pull-Leg fits. One can run:
- A 3-day split, if a beginner!
- A 6-day split (Push Pull Legs workout twice a week), if you’re an advanced!
It’s flexible, which makes consistency easier – the true key to success.
- Promotes Recovery & Progress
Because muscle groups are divided intelligently, the Push Pull Legs allows for maximum recovery time between sessions. You train more often without burning out. Furthermore, rest must not be neglected!
Another Fact for you: Studies show that muscle groups need at least 48 hours to recover fully. Push-Pull-Leg indeed makes that easy.
- Fits Modern Training Styles
In 2025, or we can say today’s time, functional fitness, CrossFit, powerlifting, and bodybuilding have all evolved, but guess what? Many of them still anchor their weekly plans around push, pull, and legs.
From barbels and dumbbells, basics to AI-curated plans, the structure remains. Even the Anytime Fitness Workout App help individuals to get the basics clear and even guide them with well-structured workout regimes.
- Ideal for Strength & Aesthetics
It really helps when an individual wants to gain muscle and grow their body. The Push-Pull-Leg lets you:
- Isolate muscles effectively
- Further, train compound lifts efficiently
- Balance volume across the week
It’s scientifically sound and proven gym-floor.
Example 6-Day PPL Split!
Push (Chest, Shoulders, Triceps)
- Bench Press – 4 sets of 8–10
- Overhead Shoulder Press – 3 sets of 10–12
- Incline Dumbbell Press – 3 sets of 10
- Lateral Raises – 3 sets of 15
- Triceps Dips / Pushdowns – 3 sets of 12
Pull (Back, Biceps)
- Pull-Ups / Lat Pulldown – 4 sets of 8–10
- Barbell Row / Seated Row – 3 sets of 10
- Face Pulls – 3 sets of 15
- Bicep Curls (Barbell or Dumbbell) – 3 sets of 12
- Hammer Curls – 2 sets of 12
Legs (Quads, Hamstrings, Glutes, Calves)
- Barbell Squats / Leg Press – 4 sets of 8–10
- Romanian Deadlifts / Leg Curls – 3 sets of 10
- Walking Lunges – 2 sets of 12 per leg
- Leg Extensions – 3 sets of 15
- Standing Calf Raises – 3 sets of 20
You can follow it as:
3-Day Split – Push Pull Leg once a week
6-Day Split – Repeat PPL twice a week (great for muscle growth)
This is certainly an age where we see an infinite number of fitness trends on social media, but Push Pull Legs still reign supreme, and it should be. It’s logical, flexible, and proven time and time again- making it the go-to split for lifters of all levels.
Even at Anytime Fitness, our Certified Trainers advise following the same and guide the members through the intricacies of Push Pull Legs. So, next time you go to the gym, make sure you follow the regimen. And, if you’re someone who’s still wondering about getting a membership, then straight go to Anytime Fitness Gym Membership and check the details out.
