Push-Pull-Legs: a 4-day strength training program

Push pull legs (PPL) is one of the clearest ways to structure a strength training week: exercises are split by movement pattern into three groups — pressing, pulling and legs. The 8-week plan in the Summer Shape Workbook uses exactly this logic in a 4-day format, because it gives every muscle group enough stimulus without overlap or overtraining. In this article, we look at how to put a push pull legs program together in practice.

What is push pull legs and how do you split the days?

Push pull legs means three types of training day. Push brings together the pressing movements — chest, shoulders and triceps (e.g. barbell bench press, incline dumbbell press, dumbbell lateral raises). Pull brings together the pulling movements — back and biceps (e.g. deadlift, pull-up or lat pulldown, bent-over barbell row). Legs covers the legs and glutes (e.g. barbell squat, Romanian deadlift, dumbbell lunge, calf raise). The workbook’s 4-day week looks like this: Monday Push, Tuesday Legs, Thursday Pull, Friday a combined Push-Pull day, with the remaining days off. This split keeps frequency reasonable and suits working people. If you want to compare it with other splits, see The 4 best training splits for women (Part III) push-pull-legs.

How should you set up sets, reps and training load?

In the main lifts (bench press, deadlift, squat), a lower repetition range with heavier weight works well, for example 4×6–8 repetitions at RPE 8 — meaning you would have about 2 reps left in reserve at the end of the set. For accessory exercises (lateral raises, extensions, flexions), a higher range of 3×12–15 is a good fit. The American College of Sports Medicine (ACSM) recommends training each major muscle group at least 2 times a week and combining multi-joint compound exercises with isolation movements — the 4-day PPL plan fulfills this logically. The basics of how to structure strength training are also explained in Characteristics of strength training. Allow longer rest periods for the main movements (90–120 s) to preserve strength; for isolation exercises, 60 seconds is enough.

How do you ensure progression and avoid overtraining?

The engine of the program is progressive overload: a little more weight or more reps every week. A simple rule from the workbook — if you completed all sets at the top of the range (e.g. 10, 10, 10), add 2.5 kg next time and work with the new weight until you reach the top of the range again. Write down every workout, because without a written record it is impossible to track progression. To give your body time to recover, plan a deload week after every 3–4 intense weeks: the same exercises, but with a working weight of 40–60% of normal. This is not weakness but a strategy for the recovery of your joints, ligaments and central nervous system. The principles of systematic progression are also covered by the classic 5×5 program… Part I. The NSCA (National Strength and Conditioning Association) stresses that progression must be gradual and varied, not linear indefinitely.

Who is push pull legs suitable for and what equipment do you need?

Push pull legs suits both beginners and experienced lifters who can train 3–4 times a week. A beginner can start with a 3-day PPL (Push / Pull / Legs) and move on to 4 days later. The basic equipment is a barbell with plates, dumbbells and a bench; a lat pulldown, a leg press and a calf raise machine also come in handy, and most gyms have them. For a home gym, adjustable dumbbells, a barbell and a bench are enough. Before working with a heavy barbell, learn the technique, especially for the deadlift and squat — if needed, use easier variations (the Romanian deadlift instead of the deadlift). Add a short warm-up to every workout (5–10 minutes of light cardio and movement preparation), and before the main lifts do a couple of sets with an empty barbell or a light working set before going under heavy weight — this reduces the risk of injury. If you train consistently, progress by the principle of overload and respect deload weeks, a push pull legs program will give you visible results in 8 weeks.

How do push pull legs and nutrition work together?

No training program can make up for poor nutrition. For push pull legs to deliver results, cover your daily protein requirement (about 1.6–2.2 g per kilogram of body weight) and set your calories according to your goal — a deficit for fat burning, a surplus for mass gain. Place most of your carbohydrates around your workout so that you have the energy to get through the heavy sets and recover. Sleep is just as important: 7–9 hours a day, because muscle grows during recovery, not during the workout itself. Training, nutrition and sleep thus form the three pillars on which the 8-week plan rests.

References

• American College of Sports Medicine (ACSM, 2009). Progression Models in Resistance Training for Healthy Adults — Position Stand.
• National Strength and Conditioning Association (NSCA). Essentials of Strength Training and Conditioning — principles of progression.
• Summer Shape Workbook (Fitness.ee), Chapter 6: 8-week training program.