The Best Push, Pull, Legs Workout Routine

Workout regimens can be overly complex. Here is a simple, proven routine to get you looking like this guy:

Photo by Pikx By Panther on

A PPL routine can either be done once or twice a week. For maximal results, this routine can be done twice a week (three days on, one rest day, three days on, rest, continue), but can also get you results if done once a week (Monday, Wednesday, Friday for example) which is nice if you’re a busy person or otherwise short on time. I struggled to find a simple workout routine and this is the one that has provided me with the most results and least hastle. Enough explanation, let’s bite into this meat. For simplicity’s sake, I’ll use the example of PPL done once a week.

Day 1: Push Workout


  • Barbell Bench Press (3 sets of 5)
  • Dips (2 sets done until failure)
  • Cable Flys (4 sets of 12)


  • Dumbbell Shoulder (Overhead) Press (3 sets of 8)
  • Lateral Raises (4 sets of 12)


  • Tricep Rope Pulldowns (4 sets of 12)

Push, Pull, Legs is a satisfying routine because of its structure. Day 1 (Push) consists of exercises that target your “extension” or “pushing” muscles. This is my personal outline of sets and reps, but you can alter them to fit your personal fitness goals.

Day 2: Pull Workout


  • Deadlift (3 sets of 5)
  • Dumbell Rows (3 sets of 8-10)
  • Pull Ups/Lat Pulldowns (3 sets of 10-12)


  • Dumbell Shrugs (3 sets of 12)


  • Dumbbell Curls (4 sets of 12) (Incline Dumbell Curls give me the best bicep pump; I’ll go into more detail about those later)

Day 2 (Pull) consists of exercises that target your “contraction” or “pulling” muscles, like the bicep curl or the pull-up.

Day 3: Legs and Abs


  • Barbell Squat (4 sets of 6-8)
  • Leg Extension (4 sets of 12) (target the quadriceps)
  • Lying Leg Curls (4 sets of 12) (target the hamstrings)
  • Calf Raises (4 sets of 12) (target the calves)


  • Leg Lifts (2 sets until failure)
  • Planks (2 sets until failure)

I love this particular lineup of exercises because it allows you to target all the main muscles of the leg (glutes, quads, hamstrings, and calves) while keeping your time in the gym under an hour. Some leg workouts can last upwards of 2 hours, which is just downright impractical for most busy people.


Each of these days allows you to get in and out of the gym in under an hour, which lets you build muscle and get back to the rest of your life. Stay tuned for in-depth explanations of each of these exercises and much, much, more!

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