Push Pull Legs Programs

The classic PPL split — push muscles, pull muscles, legs. Run it 3 or 6 days a week. One of the most popular and effective splits in training.

2 programs

1960s-70sClassic

Arnold's Golden Era Split

The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.

push/pull/legshypertrophy6x/weekhigh vol

advancedView program →

Modern

Push Pull Legs (Intermediate)

The classic 6-day Push Pull Legs split for intermediates — the most popular hypertrophy template on the internet. Download the full PPL program as a .trn file.

push/pull/legshypertrophy6x/weekmoderate vol

intermediateView program →

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Era:80s & 90s Golden Era Modern

Split:Bro Split Custom Full BodyPush/Pull/LegsUpper/Lower

Goal:Hypertrophy Strength