Push Pull Legs for Beginners: Is a PPL Split Right for You?
Push pull legs (PPL) is a popular workout split. This page works out what PPL actually asks of a beginner, using training frequency from the research, and says when another split fits better.
The short answer
PPL divides training into push days (chest, shoulders, triceps), pull days (back, biceps) and legs days. The catch for beginners is frequency. The American College of Sports Medicine position stand, Progression models in resistance training for healthy adults (Med Sci Sports Exerc 2009) recommends 2 to 3 training days a week for novices, and a systematic review (Schoenfeld, Ogborn and Krieger, Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis (Sports Med 2016)) found that training a muscle twice a week gave better muscle-growth results than once a week. A 3-day PPL trains each muscle once a week; a 3-day whole-body plan trains the main lifts three times. PPL trains each muscle twice only if you train 6 days, which is more than the novice range. So on 3 days, whole body is usually the better fit, and PPL suits you better once you have some months of training and can train more days. That last step is our reading of the numbers.
How often each split trains a muscle
| Split | Training days a week | Times each muscle is trained a week |
|---|---|---|
| Full body, 3 days | 3 | 3 for the main lifts (arms and shoulders about 2) |
| Upper/lower, 4 days | 4 | 2 |
| Push/pull/legs, 3 days | 3 | 1 |
| Push/pull/legs, 6 days (each day twice) | 6 | 2 |
The counts are simple arithmetic from how each split is built. NYUS's own full-body split works chest, back and legs in all three sessions, and shoulders and arms in two of the three. Compare them with the two benchmarks: 2 to 3 days a week for novices, and at least twice a week per muscle in the review.
What a PPL week looks like
Here is a 3-day PPL (push, pull, legs) with exercises from the NYUS library, each with a demo. The exercise choices and set counts are our own; the 8 to 12 repetitions follow the position stand's recommendation for novices. For a 6-day PPL you repeat the same three days.
| Push day | Pull day | Legs day |
|---|---|---|
| Dumbbell Bench Press, 3 x 8-12 | Cable Lat Pulldown (full range of motion), 3 x 8-12 | Dumbbell Goblet Squat, 3 x 8-12 |
| Dumbbell Seated Shoulder Press, 3 x 8-12 | Cable Seated Row, 3 x 8-12 | Low Glute Bridge On Floor, 3 x 8-12 |
| Dumbbell Lateral Raise, 2 x 8-12 | Dumbbell Biceps Curl, 2 x 8-12 | Walking Lunge, 2 x 8-12 per leg |
| Cable Triceps Pushdown (V-Bar), 2 x 8-12 | Dead Bug, 2 x 10 each side |
Start with a weight you can lift 8 to 12 times with good form, and ask a trainer to check your form on the squat and the lunge. If you have an injury, pain, a medical condition, or are pregnant, ask your doctor before you start.
Which split to pick
- 2 to 3 days a week: whole body. It sits in the novice range and trains the main lifts two to three times a week.
- 4 days a week: upper/lower. Each half of the body is trained twice a week.
- 6 days a week, and past the first months: PPL twice a week. Each muscle is trained twice, but you are training more days than the novice range, so build up to it.
For how many training days to plan around, see our guide on how many days a week to work out, and for how weight and reps progress, the progressive overload guide.
What NYUS builds
NYUS is an AI diet and workout coach. In the Workout Builder you pick your experience (beginner means less than 6 months of training) and how many days a week you can train. For a beginner at 3 days the builder sets a full-body split, at 4 days an upper/lower split, and at 6 days a push/pull/legs split run twice a week; at 3 days, intermediate and advanced users get PPL. You can then log sets and sessions in the app.
Let NYUS pick your split
Tell NYUS your experience, how many days a week you can train and where you train, and get a workout plan to follow and log. An AI diet and workout coach built around Indian food. 30-day free trial, then ₹499/month, no card needed to start. No ads, no data sold.
Join the NYUS waitlistFrequently asked questions
Is push pull legs good for beginners?
It can work, but frequency is the issue. A 3-day PPL trains each muscle once a week, while the research found twice a week better than once, and the position stand recommends 2 to 3 days a week for novices. On 3 days, a whole-body plan trains the main lifts more often.
How many days a week should I do PPL?
A 3-day PPL trains each muscle once a week and a 6-day PPL trains each muscle twice a week. Six days is more than the 2 to 3 days the position stand recommends for novices, so build up to it after the first months.
Is full body or PPL better for beginners?
With 2 to 3 days a week, whole body trains the main lifts two to three times a week, which is more than a 3-day PPL. With 6 days available, PPL twice a week trains each muscle twice. Neither is better in every case; it depends on your days.
Can I do push pull legs at home?
Yes, with dumbbells or your own bodyweight. NYUS asks where you train (full gym, home with dumbbells, bodyweight only or minimal equipment) and builds the plan around it.
Sources (read 23 October 2026)
- American College of Sports Medicine position stand, Progression models in resistance training for healthy adults (Med Sci Sports Exerc 2009): training frequency 2-3 d/wk novice, 3-4 intermediate, 4-5 advanced; novice loads 8-12 RM (abstract; PubMed 19204579, read 23 Oct 2026).
- Schoenfeld, Ogborn and Krieger, Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis (Sports Med 2016): ten studies; training muscle groups twice a week promoted superior hypertrophic outcomes to once a week on a volume-equated basis; three times versus twice not determined (abstract; PubMed 27102172, read 23 Oct 2026).
- The times-per-muscle counts, the 3-day PPL exercise list and the set counts are NYUS's own arithmetic and choices. Exercise names checked against the NYUS exercise library (1,309 entries); the split rules read in the NYUS backend and app code on 23 Oct 2026, see the NOTES file.