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Push Pull Legs (PPL) workout routine

Push/pull/legs run twice a week is the most popular hypertrophy split for a reason: high frequency, clear structure, and easy recovery management. This page shows the full-week exercise pool; log it as three separate routines (Push, Pull, Legs) and repeat.

6x per week~60 min9 exercises · 31 sets
Chest
Shoulders
Arms
Back
Legs

The workout

Bench Press
Chest
4 × 8
Shoulder Press
Shoulders
3 × 10
Triceps Pushdown
Arms
3 × 12
Pull-up
Back
4 × 8
Cable Row
Back
3 × 10
Dumbbell Curl
Arms
3 × 12
Squat
Legs
4 × 8
Romanian Deadlift
Legs
3 × 10
Calf Raise
Legs
4 × 15

Pick a weight that leaves one or two reps in reserve on the last set, and add a small amount once you hit the top of the rep range on every set.

Log this routine in Lift Diary — free

Save it as a routine, start it in one tap, and see exactly what you lifted last time.

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