Push, Pull, Legs: The Ultimate PPL Workout Routine for Mass
If you’ve spent any time in the gym, you’ve likely heard of the Push, Pull, Legs (PPL) routine. It’s not a new fad; it’s a time-tested training split that has been a favorite among bodybuilders and strength athletes for decades . Unlike the classic "bro split" that isolates one muscle group per day (like "International Chest Day" on Monday), the PPL split organizes your training around fundamental movement patterns .
This simple yet incredibly effective structure allows you to train with higher frequency, optimal recovery, and balanced muscle development, making it one of the best routines for packing on serious mass . Whether you're a beginner or a seasoned lifter, here is your ultimate guide to the PPL workout routine.
#### What is the Push, Pull, Legs (PPL) Split?
The PPL split divides your weekly workouts into three categories :
- **Push Day:** Trains all the muscles involved in pushing movements: chest, shoulders, and triceps.
- **Pull Day:** Trains all the muscles involved in pulling movements: back (lats, traps, rhomboids) and biceps.
- **Legs Day:** Trains your entire lower body: quadriceps, hamstrings, glutes, and calves.
By grouping muscles that work together, you ensure they are thoroughly fatigued and then given adequate rest while you train a different movement pattern . This logical structure is why the PPL has endured for so long.
#### Why PPL is the Ultimate Mass-Building Routine
If your primary goal is hypertrophy (muscle growth), the PPL split offers several unique advantages.
**1. Emphasizes Compound Lifts**
The foundation of any good mass-building program is compound exercises—multi-joint movements that recruit the most muscle mass . PPL routines are built around these heavy hitters like the bench press (push), deadlift (pull), and squat (legs). These exercises allow you to lift the heaviest weights, which is the primary driver of mechanical tension and, subsequently, muscle growth .
**2. Allows for Optimal Training Frequency**
Research suggests that training each muscle group twice per week is superior for growth compared to once a week . A standard 6-day PPL split (Push/Pull/Legs/Rest/repeat) allows you to hit every muscle group twice in that timeframe. This increased frequency keeps your body's muscle-building processes active more consistently .
**3. Provides Plenty of Rest and Recovery**
While you might be training frequently, you aren't overtraining specific muscles. Since your push muscles are resting while you train pull, and your upper body rests while you train legs, each muscle group gets ample time to recover and grow before its next session . This balance helps you avoid burnout and stay consistent.
**4. Highly Adaptable and Flexible**
The PPL framework can be adapted to fit any schedule. You can run it as a simple 3-day-a-week routine (hitting each muscle group once) or an intense 6-day-a-week routine (hitting each group twice) . This makes it a "forever program" that can evolve with your lifestyle and goals .
#### The Ultimate PPL Workout Plan for Mass
Below are sample workouts designed for mass gain. Focus on proper form and progressive overload—aiming to add a little more weight or an extra rep each time you perform an exercise.
**Important Training Notes:**
- Start your workout with heavy compound movements when you are freshest.
- Finish with isolation exercises to fully exhaust the muscle .
- Rest 3-5 minutes between compound sets and 2-3 minutes for isolation work .
#### Push Day: Chest, Shoulders, Triceps
| Exercise | Sets | Reps | Rest |
| :--- | :--- | :--- | :--- |
| Barbell Bench Press | 3-4 | 5-8 | 3 min |
| Incline Dumbbell Press | 3 | 8-12 | 2-3 min |
| Seated Dumbbell Shoulder Press | 3 | 8-12 | 2-3 min |
| Lateral Raises | 3 | 12-15 | 2 min |
| Tricep Rope Pushdowns | 3 | 12-15 | 2 min |
| Overhead Tricep Extension | 3 | 12-15 | 2 min |
#### Pull Day: Back and Biceps
| Exercise | Sets | Reps | Rest |
| :--- | :--- | :--- | :--- |
| Deadlift | 3 | 5 | 3-5 min |
| Pull-Ups (or Lat Pulldowns) | 3 | 8-12 | 2-3 min |
| Bent-Over Barbell Row | 3 | 8-12 | 2-3 min |
| Seated Cable Row | 3 | 10-15 | 2-3 min |
| Barbell Bicep Curl | 3 | 10-12 | 2 min |
| Dumbbell Hammer Curl | 3 | 10-12 | 2 min |
#### Legs Day: Quads, Hamstrings, Glutes, Calves
| Exercise | Sets | Reps | Rest |
| :--- | :--- | :--- | :--- |
| Barbell Back Squat | 3-4 | 6-10 | 3 min |
| Romanian Deadlift (RDL) | 3 | 8-12 | 2-3 min |
| Leg Press | 3 | 10-15 | 2-3 min |
| Leg Extensions | 3 | 12-15 | 2 min |
| Leg Curls | 3 | 12-15 | 2 min |
| Standing or Seated Calf Raises | 4 | 15-20 | 1-2 min |
#### How to Structure Your PPL Week
The beauty of PPL is its flexibility. Here are the two most common ways to structure it:
**The 3-Day PPL Split (Beginner/Time-Poor)**
This hits each muscle group once a week, perfect for those with busy schedules or new lifters .
- **Monday:** Push Day
- **Tuesday:** Rest
- **Wednesday:** Pull Day
- **Thursday:** Rest
- **Friday:** Legs Day
- **Saturday:** Rest
- **Sunday:** Rest
**The 6-Day PPL Split (Advanced/Mass-Gain Focus)**
This is the classic mass-building split, hitting each muscle group twice a week . You simply repeat the cycle with a rest day after the second legs day.
- **Monday:** Push Day A
- **Tuesday:** Pull Day A
- **Wednesday:** Legs Day A
- **Thursday:** Rest
- **Friday:** Push Day B
- **Saturday:** Pull Day B
- **Sunday:** Legs Day B
You can vary the exercises in Workout B (e.g., using dumbbells instead of barbells, or swapping the order) to provide a different stimulus while still targeting the same muscles .
#### Final Thoughts: The Secret to Mass
The Push, Pull, Legs routine is a powerful tool for building mass because it combines high-frequency training with the biomechanical efficiency of movement-based workouts . By focusing on getting stronger on the big compound lifts and supplementing with smart isolation work, you create the perfect storm for hypertrophy.
Remember, the routine is just the blueprint. The real secret to mass is **progressive overload** and **consistency**. Track your workouts, aim to beat your logbook each week, and trust the process. If you do that, the PPL split will deliver the mass you're looking for.