fi / €

3 Day Workout Split - Push, Pull & Legs/Abs

Looking to build strength, muscle, and definition?

A Push, Pull, Legs (PPL) workout split is one of the most effective training programs for gaining muscle mass, increasing strength, and ensuring balanced development.

This 3-day split workout is perfect for beginners and experienced lifters alike, focusing on progressive overload, compound movements, and targeted isolation exercises.

Each workout includes a proper warm-up, effective strength-building exercises, and a cooldown to optimize recovery and prevent injuries.

Lets get strong together

Pro tips:

Focus on progressive overload - gradually increase weights or reps each week to keep building strength.

Prioritize proper form over heavy lifting to prevent injuries and maximize muscle engagement. And don’t skip recovery - sleep, nutrition, and mobility work are just as important as your training!

Day 1: Push – Chest, Shoulders & Triceps

Warm up

  • 5 min rowing or light jogging – Get the blood flowing.

  • Dynamic mobility exercises – Arm circles, band pull-aparts.

Workout Plan

  • Bench Press – 4x6-8 (Strength & size)

  • Shoulder Press (Dumbbells/Barbell) – 4x8-10 (Overhead power)

  • Incline Dumbbell Press – 3x10-12 (Upper chest)

  • Lateral Raises – 3x12-15 (Side delts)

  • Dips or Triceps Pushdown – 3x10-12 (Triceps strength)

  • Face Pulls – 3x12-15 (Shoulder health)

Cooldown

  • Stretch chest, shoulders & triceps – Hold 20-30 sec.

  • Foam rolling – Prevent stiffness & speed up recovery.

Shoulder press
Dips

Day 2: Pull – Back, Biceps & Rear Delts

Warm-up

  • 5 min rowing or light jogging – Activates back and arms.

  • Shoulder & scapula mobility drills – Improves range of motion.

Workout Plan

  • Deadlifts – 4x5-6 (Full-body strength)

  • Pull-ups or Lat Pulldown – 4x8-10 (Back & biceps)

  • Barbell or Dumbbell Rows – 3x8-10 (Mid-back development)

  • Face Pulls – 3x12-15 (Rear delts & posture)

  • Biceps Curls (Dumbbell/Barbell) – 3x12-15 (Biceps size)

  • Hammer Curls or Preacher Curls – 3x12-15 (Arm definition)

Cooldown

  • Stretch back & biceps – Hold 20-30 sec.

  • Foam rolling – Release tight muscles & improve recovery.

Pull ups
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Day 3: Legs & Abs – Strength & Stability



Warm-up

  • 5-10 min cycling or light jogging – Activates legs & core.

  • Dynamic leg mobility drills – High knees, leg swings.


Workout Plan

  • Squats (Back or Front Squat) – 4x6-8 (Leg power)

  • Romanian Deadlifts (RDLs) – 3x8-10 (Hamstrings & glutes)

  • Bulgarian Split Squats – 3x10-12 per leg (Balance & strength)

  • Leg Curls or Hip Thrusts – 3x10-12 (Hamstring/glute isolation)

  • Plank (Weighted if possible) – 3x45-60 sec (Core stability)

  • Hanging Leg Raises or Cable Crunches – 3x12-15 (Abs definition)

Cooldown

Stretch legs & hip flexors – Hold 20-30 sec.
Foam rolling – Reduce muscle tightness & aid recovery.

Try More Workouts

Bulgarian Split Squats

Why Push, Pull, Legs is the Most Effective Training Split

A 3-day Push, Pull, Legs (PPL) workout split is one of the most effective and time-efficient ways to build muscle, increase strength, and improve overall fitness. By dividing workouts into push, pull, and leg-focused sessions, you ensure balanced muscle growth and proper recovery - making it ideal for both beginners and experienced lifters.

Top Benefits of Push, Pull, Legs Training:

  • Maximizes muscle growth – Focuses on progressive overload and full-body activation.

  • Enhances recovery – Splitting muscle groups prevents overtraining and allows for proper rest.

  • Boosts strength & endurance – Incorporates compound lifts like squats, deadlifts, and presses.

  • Simple & effective – Easy to follow while ensuring structured, full-body development.

Pro Tip: Stick to this workout for 6-8 weeks, gradually increasing weights and reps for optimal results.

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