This 3-day PPL workout routine for beginners is a popular way to build strength, muscle, and core. This method targets specific muscle groups while allowing adequate time for recovery by dividing workouts into push, pull, and leg days. It is preferred by both beginners and those with a busy schedule due to its simplicity and effectiveness.
Previously, I published a detailed post about The basics of a PPL workout routineExplaining why this exercise is effective. If you are not familiar with the basics of PPL training, I recommend reviewing this guide before starting this program.
In this article, I will go deeper and present a 3-day PPL workout plan that you can incorporate into your training schedule.
Overview of the 3-day PPL workout routine
The Push Pull Leg workout divides your training into three basic days:
- payday: Focuses on the chest, shoulders and triceps (push muscles).
- Draw day: Targets the back, glutes, biceps and forearms (pulling muscles).
- Leg day: Gives priority to the lower body and core.
For example, you might perform Push-up on Monday, pull-up on Wednesday, and leg workout on Friday. Then the cycle is repeated the following week. This method ensures balanced development and proper recovery while ensuring that each muscle group is effectively targeted.
If you have never lifted weights before or have no gym experience, I would advise you to follow along Robert Basic 2-week bodybuilding program for beginners.
3-Day PPL Workout Routine
This 3-day PPL workout routine is designed to balance strength, hypertrophy and recovery. Each exercise has been carefully selected to target each muscle group. Each day targets specific movements and muscle groups. Here is a 3-day PPL workout plan for beginners:
Day 1: Push Day – Chest, shoulders and triceps exercises
Pushday is all about pressing movements that engage the muscles of the upper body.
Here are the payday exercises:
- Bench press 3 x 10-12
- Incline bench press with dumbbells 3 x 10-12
- Peak Fly Deck (3 x 12)
- Dumbbell shoulder press 3 x 10-12
- Lateral lift 3 x 12
- Front lift (optional) 3 x 10-12
- Triceps push-ups 4 x 10-12
- Kickback dumbbells 4 x 10-12
View your payday workout in the chart
Day 2: Pull-up day – back, biceps, and forearms
Pull day focuses on pulling movements that develop the posterior chain and arms.
Here are the draw day exercises:
- Bent-barbell row 3 x 10-12
- Latte pulldown 3 x 12
- Seated cable row 3 x 12
- 3×12 rear delta fly machine
- Weightlifting 4 x 10-12
- DB Preacher Curl (optional) 3 x 10-12
- Curl hammer 4 x 10-12
- Wrist curls 3 x 12
View your daily pull-up workout in the chart
Day three: leg and abdominal exercise
A leg day ensures lower body strength and core stability, which is essential for overall fitness and performance.
Here are the leg day exercises:
- Squat with a barbell 3 x 10-12
- Bulgarian squat 3 x 10-12
- Leg curls 4 x 12
- Barbell Hip Thrust 3 x 12
- Calf raise 4 x 12
- Crunches 3 x 15
- Refuse to sit 3 x 15
View leg day workout in chart
Is the 3-day PPL routine effective?
For beginners, a 3-day push-pull leg workout (PPL) can be a good starting point for building strength, muscle, and a solid foundation. However, maximizing muscle growth requires attention to both training volume and frequency.
Research suggests that the optimal training volume for building muscle is about 12-20 sets per muscle group per week (1). With a 3-day PPL split, you’re typically training each major muscle group only once a week, which may not provide enough stimulus for optimal growth.
For beginners, this program can be effective at first because it helps establish a solid foundation and moves you toward more advanced routines. However, to achieve long-term progress, it is recommended to train each major muscle group at least twice a week (2). If you feel that the volume is not enough, you can add the exercises we have outlined My choice.
While a 3-day PPL split can help beginners build confidence in the gym, those looking to maximize gains over time may consider moving to a bodybuilding or 6-day PPL workout, which allows for increased Size and repetition.
Bottom line
A 3-Day PPL Routine for Beginners It is a great way to facilitate strength training while building a solid foundation. Consider adding light cardio and mobility exercises on your rest days to maintain overall fitness and reduce your risk of injury. Stay consistent, prioritize good form, and adjust the weights to match your fitness level. Remember: Progress takes time, but with dedication, you will see results!