Is 3 day PPL good enough?

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Is 3 day PPL good enough? Yes, doing one push, one pull, and one leg workout per week is enough to see results. In fact, I often recommend three to four days as the optimal frequency to build muscle and gain strength. Results may be slower, but working out three times per week is healthy and feasible for most people.

Is PPL split good for 3 days? This push/pull workout is to be performed as a 3-day training split, hitting all muscle groups twice per week, with one rest day. Workouts will typically take between 45-60 minutes to complete. This program does include a few advanced strength training movements such as the front squat and kettlebell snatch.

Is PPL 3 days a week effective? Sure, you can run PPL ad infinitum as a 3 day per week schedule for phenomenal results over the long term, but if you really want to get after it in the gym and accelerate your progress even further, you can try your hand at the dreaded 6-Day Push/Pull/Legs workout schedule.

What is a good 3 day workout routine? Workout Schedule

  • Monday – Chest and Triceps.
  • Tuesday – Rest.
  • Wednesday – Back and Biceps.
  • Thursday – Rest.
  • Friday – Legs and Shoulders.
  • Saturday – Rest.
  • Sunday – Rest.

Is 3 day PPL good enough? – Related Questions


Is PPL better than full body?

The Full Body split will serve more general health and fitness in the long run, while the PPL split will better serve more specific strength and growth goals. As we explained in our first point, the Full Body split is great for beginners and those pressed for time.

Is a 6 day PPL split too much?

PPL routines usually range anywhere from 3 to 6 days per week. Six tends to be the max because it allows for consistent gains due to having a rest day while also offering a lot of training volume through the week.

Is PPL better than Bro split?

The PPL split is great for making your whole body grow, but if you specifically need to improve shoulder caps or biceps or triceps, you may well be better off incorporating the bro split for those areas.

Whats better PPL or split?

In terms of workout intensity, the Arnold split presents a greater level of perceived exertion than PPL when it comes to chest and back training sessions, though this intensity does admittedly drop off on the second upper body day where only the deltoids and arms are trained.

Is PPL good for bulking?

Probably not. But it’s another viable approach. There are many good ways to build muscle, it’s just that a push/pull/legs split is not one of those ways. If you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program.

How long should a PPL workout take?

All you have to do is go to the gym three times, train for 40-55 minutes, and call it a week. If you want to start even slower only working out twice a week, then perhaps read into the 5×5 workout or the Upper / Lower split.

Is deadlift push or pull?

The deadlift is characterized as a pull exercise because it involves exerting force to move the weight towards us. This means that the muscles involved in the deadlift are contracting as the weight moves towards us to the lockout position, and are lengthening as the bar travels back down to the ground.

How often should I do ppl?

If you want to maximize muscle and strength gains and have the time, then I recommend 4 to 6 training days per week. If you’re short on time, however, or don’t want to train that often for some other reason, then don’t despair—you can still do great with 2 to 3 workouts per week.

Is 3 days training enough to build muscle?

Training 3 days per week. Three workouts a week is a common go-to for beginners and those looking to get lean, but works great for muscle gains as well as it provides more exposure to a training stimulus than most are used to.

What is a bro split?

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

Is 3 days of the gym OK?

One study found that it took 72 hours of rest — or 3 days — between strength training sessions for full muscle recovery, while research from the ACE Scientific Advisory Panel says that a recovery period could be anywhere from two days up to a week depending on the type of exercise.

Is 3 chest days too much?

If you are doing heavy volume hypertrophy (gaining muscle mass) training, 1–2 times might be optimal as there are microscopic tears in the muscle that just need time to heal. However, if you are referring muscle endurance (12 or more reps) type training along with low volume, then 3 times a week should be fine.

How many days a week should you do ppl?

If you want to maximize muscle and strength gains and have the time, then I recommend 4 to 6 training days per week. If you’re short on time, however, or don’t want to train that often for some other reason, then don’t despair—you can still do great with 2 to 3 workouts per week.

Is 3 day or 4 day workout better?

According to, a 4 day split is better than a 3 day split when it comes to targeting individual muscle groups and achieving an optimal balance in a specific part of the body. This one shows you’re getting serious about building muscle.

Can you do ppl 4 days a week?

Push, Pull, Legs: The Workout Schedule. This push pull legs workout schedule is designed to be done 4-5 days a week. The sets listed are your work sets. Always do 2-3 warm-up sets before the first exercise for each muscle group, in order to prepare your body for the heavier work to come, and reduce the risk of injury.

Do I need a rest day for PPL?

You should give your nervous system a break in the form of 1 – 2 days off a week. You might not feel it in your muscles but it does tax the nervous system and in the long term you can start to feel a bit run down, your sleep can be affected, and you might start to feel a loss of motivation towards working out.

Is PPL for strength or hypertrophy?

Description. This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight.

Whats a good PPL routine?

Push Pull Legs Routine: Best Science-Based Push Workout

  • Incline Barbell Bench Press: 3-4 sets of 6-8 reps.
  • Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps.
  • Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.
  • Lean-Away Dumbbell Lateral Raise: 2-3 sets of 10-15 reps.

Is PPL 6x a week too much?

Yes, this routine (known as “push-pull-legs” or PPL) is a common template used by intermediate bodybuilders. When done 6 days a week, you’re hitting each muscle twice a week, which is a good target for intermediate lifters.

Is the Arnold split good?

Arnold Split Workout Plan. Great if you want to prioritize arms. Great for agonist/antagonist supersets – muscular balance. Great for aesthetics and a muscular upper body. Popular for hypertrophy and bodybuilding.

Why do bodybuilders do bro splits?

The pros are that following a Bro Split can allow you to easily focus on one major muscle group at a time and ensure that you hit each muscle group with adequate volume in each week. Oftentimes people will overlook some muscle groups like shoulders which can require a significant amount of volume to grow.

Can I bulk at 20% BF?

If you want to gain muscle and strength as quickly as possible and you’re at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you’re at or above 15% (men) or 25% (women) body fat, then you should cut.

Can beginners do a PPL split?

Is Push-Pull-Legs Good For Beginners? Absolutely. For starters, it’s simple and each workout takes relatively the same time which is great for beginners. Compare that to something like an upper/lower split which may have incongruent workout times as upper body days generally take longer.

Do pro bodybuilders do push pull legs?

The 6 day per week push / pull / legs split works best for advanced bodybuilders with good genetics who respond well to high-volume training programs. Many professional bodybuilders such as Arnold Schwarzenegger, Ronnie Coleman and Stan Efferding used this kind of training frequency at the peak of their careers.

Is PPL better than Upper Lower?

In general, an upper/lower split is a better choice if you’re relatively new to lifting weights, and can train 4 times a week, while a PPL routine is better suited to a more advanced lifter who’s able to train 5-6 days a week, and wants to focus on building upper body muscle groups.

Is PPL too much for a beginner Reddit?

Reddit PPL may be too advanced for complete beginners as it requires you to have basic movmement proficiency in the compound lifts (squat, bench, deadlift). For a better complete beginner program, we suggest theGreg Nuckols Beginner Program, which is available for free exclusively on Boostcamp.

What was Arnold’s split?

The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It’s a muscle-building program that’s designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it’s only for advanced lifters.

Do you need a rest day in PPL split?

2 rest days are perfectly fine, in fact I would recommend 3 – 2 rest days over just 1. The way the volume is managed in a proper PPL allows for 1 rest day as you never work the same muscle group in a 48 hours time period.

Is PPL good for bodybuilding?

The Push Pull Legs Routine (PPL) is one of the most effective workout routines you can use to build muscle and gain strength. The push pull legs workout split is focused on the major muscle groups based around these movements.

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