The Push Pull Legs (PPL) split has become the most popular workout routine for muscle building in 2026. Here is the complete program with exercises, sets, and reps.
Push Day (Chest, Shoulders, Triceps)
- Bench Press: 4x6-8
- Overhead Press: 3x8-10
- Incline Dumbbell Press: 3x10-12
- Lateral Raises: 4x12-15
- Tricep Pushdowns: 3x12-15
Pull Day (Back, Biceps)
- Deadlifts: 3x5
- Pull-ups: 4x8-12
- Barbell Rows: 3x8-10
- Face Pulls: 3x15-20
- Barbell Curls: 3x10-12
Leg Day
- Squats: 4x6-8
- Romanian Deadlifts: 3x8-10
- Leg Press: 3x10-12
- Leg Curls: 3x12-15
- Calf Raises: 4x15-20
Run this 6 days per week (PPL PPL Rest) for maximum growth, or 3 days for beginners.
