Question 1

Is push pull legs an effective workout split?

Accepted Answer

Yes — training push, pull and leg muscle groups twice each in a week gives most intermediate lifters enough weekly volume for solid muscle growth, provided you also recover well between sessions.

Question 2

Is push pull legs good for beginners?

Accepted Answer

It can work, but the 6-day version is demanding on recovery for someone new to training. Beginners usually do better starting with 3-day full-body training and moving to PPL once the main lifts feel established.

Question 3

How many days a week is push pull legs done?

Accepted Answer

Most commonly six, running through push, pull and legs twice. A 3-day version (one of each) is also common for people with less time, though it trains each muscle group only once a week.

Question 4

Is push pull legs better than a bro split?

Accepted Answer

Neither is objectively better — PPL trains each muscle twice a week with less volume per session, while a bro split trains each muscle once with more volume per session. Both build muscle if you train hard and progress the load.

Question 5

Can I do push pull legs at home?

Accepted Answer

Yes, with dumbbells: swap the bench press, barbell row and back squat for their dumbbell equivalents. See the full-body dumbbell workout for a home-friendly template covering the same muscle groups.

Question 6

What is push pull legs upper lower?

Accepted Answer

A hybrid split that runs push, pull, legs, then an upper and a lower day instead of a second full PPL rotation — it gives similar coverage across 5 days instead of 6.

Question 7

How much weight should I add each week on push pull legs?

Accepted Answer

Only after every set reaches the top of the rep range: about 2–2.5 kg (5 lb) on upper-body barbell lifts and 5 kg (10 lb) on squats and deadlifts, roughly every 1–3 weeks per exercise.

운동	세트	휴식
바벨 벤치프레스	4 × 6-8	150 초
오버헤드 프레스	3 × 6-8	120 초
인클라인 덤벨 프레스	3 × 8-12	90 초
덤벨 사이드 레터럴 레이즈	3 × 12-15	60 초
트라이셉스 로프 푸쉬다운	3 × 10-12	60 초
오버헤드 트라이셉스 익스텐션	2 × 10-12	60 초

운동	세트	휴식
데드리프트	3 × 5	180 초
턱걸이	3 × 6-10	120 초
벤트오버 바벨로우	3 × 8-10	120 초
페이스풀	3 × 12-15	60 초
바벨 컬	3 × 8-12	60 초
해머 컬	2 × 10-12	60 초

운동	세트	휴식
바벨 백스쿼트	4 × 6-8	180 초
루마니안 데드리프트	3 × 8-10	120 초
레그프레스	3 × 10-12	90 초
라잉 레그컬	3 × 10-12	60 초
스탠딩 카프레이즈	4 × 12-15	60 초
행잉 니레이즈	3 × 10-12	60 초

푸시 풀 레그 루틴: 주 6일 PPL 분할

나의 한 주

세션

푸시 (가슴, 어깨, 삼두)

풀 (등, 후면 삼각근, 이두)

하체 (대퇴사두, 햄스트링, 둔근, 종아리)

진행 방법

언어