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.

Senaman	set	Rehat
Bench Press Barbel (Tekan Dada)	4 × 6-8	150 s
Overhead Press	3 × 6-8	120 s
Incline Dumbbell Press	3 × 8-12	90 s
Dumbbell Lateral Raise	3 × 12-15	60 s
Triceps Rope Pushdown	3 × 10-12	60 s
Overhead Triceps Extension	2 × 10-12	60 s

Senaman	set	Rehat
Deadlift (Angkat Mati)	3 × 5	180 s
Pull Up	3 × 6-10	120 s
Bent-Over Barbell Row	3 × 8-10	120 s
Face Pull	3 × 12-15	60 s
Barbell Curl	3 × 8-12	60 s
Hammer Curl	2 × 10-12	60 s

Senaman	set	Rehat
Barbell Back Squat (Cangkung)	4 × 6-8	180 s
Romanian Deadlift	3 × 8-10	120 s
Leg Press	3 × 10-12	90 s
Lying Leg Curl	3 × 10-12	60 s
Standing Calf Raise	4 × 12-15	60 s
Hanging Knee Raise	3 × 10-12	60 s

Pelan workout push pull legs: split PPL 6 hari

Minggu anda

Sesi

Push (dada, bahu, trisep)

Pull (belakang, delt belakang, bisep)

Kaki (quads, hamstring, glutes, betis)

Cara untuk maju

Bahasa