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.

Bài tập	hiệp	Nghỉ
Đẩy ngực thanh đòn (Bench Press)	4 × 6-8	150 giây
Đẩy vai thanh đòn (Overhead Press)	3 × 6-8	120 giây
Đẩy ngực trên tạ đơn (Incline Dumbbell Press)	3 × 8-12	90 giây
Dang tay tạ đơn (Lateral Raise)	3 × 12-15	60 giây
Kéo cáp tay sau dây thừng (Rope Pushdown)	3 × 10-12	60 giây
Duỗi tay sau qua đầu (Overhead Triceps Extension)	2 × 10-12	60 giây

Bài tập	hiệp	Nghỉ
Deadlift	3 × 5	180 giây
Hít xà (Pull-Up)	3 × 6-10	120 giây
Gập người kéo thanh đòn (Barbell Row)	3 × 8-10	120 giây
Face Pull (kéo cáp về mặt)	3 × 12-15	60 giây
Cuốn tạ thanh đòn (Barbell Curl)	3 × 8-12	60 giây
Cuốn búa (Hammer Curl)	2 × 10-12	60 giây

Bài tập	hiệp	Nghỉ
Squat thanh đòn (Back Squat)	4 × 6-8	180 giây
Romanian Deadlift (RDL)	3 × 8-10	120 giây
Đạp đùi (Leg Press)	3 × 10-12	90 giây
Lying Leg Curl (móc đùi sau nằm)	3 × 10-12	60 giây
Nhón gót đứng (Standing Calf Raise)	4 × 12-15	60 giây
Treo xà nâng gối	3 × 10-12	60 giây

Lịch tập push pull legs: PPL 6 buổi mỗi tuần

Tuần của bạn

Buổi tập

Đẩy (ngực, vai, tay sau)

Kéo (lưng, vai sau, tay trước)

Chân (đùi trước, đùi sau, mông, bắp chân)

Cách tăng tiến

Ngôn ngữ