What is the PPL Split?
The PPL (push, pull, legs) split is arguably one of the most effective and popular splits in both bodybuilding and powerlifting. Used by beginners and professionals alike, this split allows for efficient workouts targeting the whole body and allowing for ample recovery time. The workouts are designed to target different major groups of the body by focusing each day on one group and dividing this group into smaller groups to create a workout that evenly hits all muscles in said group. For an example of a PPL workout, visit the push page.
PPL is popular because if its simplicity and effectiveness, making it an enticing choice for any gym-goer. The split is simple and as the name suggests, consists of a push day, a pull day, and a leg day. These three days are rotated twice a week, resulting in a six day split and hitting each muscle group twice.
PPL is a science backed split that divides the body into muscle groups that work together to allow for maximum efficiency. For example, chest and triceps are two muscle groups targeted in push day. While they may seem unrelated, many chest workouts also target the triceps and vise versa. This means that while working out the chest in certain ways, you are also indirectly working out the triceps. PPL takes advantage of the human body's natural movements, which is where the push and pull come from. Push day literally means you push weight, while pull day means you pull it. For more detailed explanations on each day, use the navigation to the left.