Push/Pull/Legs: A Complete Beginner's Routine (+ a Free Way to Track It)

Push/Pull/Legs — "PPL" — is one of the most popular training splits for a reason: it's simple, it scales from 3 to 6 days a week, and it groups muscles that naturally work together. This guide gives you a complete beginner PPL routine you can start this week, plus how to track it so the effort actually turns into progress.

What is the push/pull/legs split?

You divide your training into three day types based on movement pattern:

• Push — chest, shoulders, triceps (you push the weight away).
• Pull — back and biceps (you pull the weight toward you).
• Legs — quads, hamstrings, glutes, calves.

Run as 3 days a week (one of each) for beginners, or 6 days (each twice) once you're recovering well. The beauty is balance: every major muscle gets hit, and no session is a two-hour marathon.

The beginner PPL routine

Aim for 3 sets of 8–12 reps unless noted. Rest 90–120 seconds between sets.

Push day

• Barbell or dumbbell bench press — 3×8–10
• Overhead shoulder press — 3×8–10
• Incline dumbbell press — 3×10–12
• Lateral raises — 3×12–15
• Triceps pushdown — 3×12–15

Pull day

• Lat pulldown or pull-ups — 3×8–10
• Barbell or dumbbell row — 3×8–10
• Face pulls — 3×12–15
• Biceps curls — 3×10–12
• Hammer curls — 3×10–12

Legs day

• Squat (barbell or goblet) — 3×8–10
• Romanian deadlift — 3×8–10
• Leg press — 3×10–12
• Leg curl — 3×12–15
• Calf raises — 3×15–20

How many days a week should you do PPL?

• 3 days (P/P/L): ideal for true beginners — plenty of recovery, easy to stay consistent.
• 4–5 days: rotate the cycle continuously (Push, Pull, Legs, rest, Push…).
• 6 days (PPLxPPL): for intermediates who recover well and want more volume.

Consistency beats optimization. Three solid sessions you actually show up for will out-build a perfect six-day plan you abandon in two weeks.

The part most beginners skip: tracking

A routine only works if you push it forward over time. That means writing down what you lifted and beating it — a little more weight or a rep more — week after week. This is progressive overload, and it's the real engine behind getting stronger.

The easiest way to do it is a tracker that's open while you train. GymMonster ships the Push, Pull, Legs, Upper and Full Body routines pre-built — pick PPL, and each session is laid out for you with a place to log every set. No spreadsheet, no separate app to download.

Putting it together

1. Pick 3 or 6 days based on your schedule.
2. Load the PPL routine and log each set as you go.
3. Each week, try to add a rep or a little weight to your main lifts.
4. Check your progress charts every few weeks and adjust.

Start the routine, track it honestly, and let the numbers climb.