3 Day Push Pull Legs
The classic PPL rotation compressed into three sessions, balancing movement patterns across the week.
Goal
Build Muscle • Strength • Balanced Development
Difficulty
Intermediate
Program length
8 Weeks
Training days
3 Days Per Week
Workout duration
60–75 Minutes
Equipment
Full Gym
Who Is This Program For?
This program is ideal for beginners and intermediate lifters who want to build muscle while training only three days each week.
Each workout focuses on one movement pattern, making it easy to recover and progressively get stronger.
Why This Program Works
01
Focuses on one muscle group pattern each workout.
02
Allows higher quality training with better recovery.
03
Simple progression.
04
Balanced muscle development.
05
One of the most effective long-term training splits.
Weekly Schedule
Monday
Push
Tuesday
Rest
Wednesday
Pull
Thursday
Rest
Friday
Legs
Saturday
Optional Walking or Cardio
Sunday
Rest
Push Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 6–8 | 2 min |
| Incline Dumbbell Press | 3 | 8–10 | 90 sec |
| Seated Dumbbell Shoulder Press | 3 | 8–10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12–15 | 60 sec |
| Cable Triceps Pushdown | 3 | 10–12 | 60 sec |
| Overhead Rope Extension | 2 | 12–15 | 60 sec |
Pull Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 3 min |
| Lat Pulldown | 3 | 8–10 | 90 sec |
| Chest Supported Row | 3 | 8–10 | 90 sec |
| Face Pull | 3 | 12–15 | 60 sec |
| Dumbbell Curl | 3 | 10–12 | 60 sec |
| Hammer Curl | 2 | 12–15 | 60 sec |
Leg Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 6–8 | 2–3 min |
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Leg Press | 3 | 10–12 | 90 sec |
| Leg Curl | 3 | 10–12 | 90 sec |
| Standing Calf Raise | 3 | 12–15 | 60 sec |
| Hanging Knee Raise | 3 | 12–15 | 60 sec |