# ppl workout routine — Strength Training > Updated: 2026-05-20 · Source: https://dorsi.ai/topics/ppl-workout-routine The push-pull-legs (PPL) split is a classic — three days on, one off, repeat. It works because each session targets a distinct movement pattern, leaving… A PPL routine splits your training into push, pull, and legs days. Push hits chest, shoulders, and triceps; pull works back and biceps; legs covers quads, hamstrings, glutes, and calves. You'll hit each muscle group twice a week, with built-in recovery between sessions. Here's a sample schedule with specific exercises, sets, and rep ranges to follow. The push-pull-legs (PPL) split is a classic — three days on, one off, repeat. It works because each session targets a distinct movement pattern, leaving enough recovery time to hit every muscle twice a week. But even a well-structured PPL needs adaptation: load, volume, and exercise selection should shift as you get stronger. That's where Dorsi steps in, adjusting your program in real time based on your Apple Watch metrics and past performance. No more guesswork or workout decision fatigue — just data-driven training that fits your schedule. Whether you're running a 20-minute PPL or a full 90-minute session, the following content breaks down how to build, periodize, and troubleshoot your routine. ## Decide between 3-day and 6-day PPL A 3-day full-body cycle hits each muscle group once per week. For faster growth, push to 6 days—each muscle gets hit twice. Recovery matters: beginners start with 3 days for 4-6 weeks before scaling up. Adjust frequency based on how you feel and your schedule. ## Program push day movements Start with a heavy compound like barbell bench press (3-5 sets of 5 reps). Follow with incline dumbbell press. Finish with lateral raises and tricep pushdowns. Keep accessory volume moderate to avoid fatigue before pull day. Aim for 10-15 total sets per push session. ## Balance pull day exercises Lead with bent-over rows or cable rows for back thickness. Then add lat pulldowns or pull-ups for width. Bicep curls and face pulls round out the session. Alternate grip widths each week to target different fibers. Keep pull volume slightly lower than push to avoid imbalance. ## Build leg day around compounds Barbell back squats are non-negotiable—work up to 5 sets of 5 reps. Follow with Romanian deadlifts. Finish with leg extensions and calf raises. Dorsi can auto-adjust your rest times between sets based on heart rate. Include walking lunges for extra quad work. ## Track progressive overload consistently Increase weight or reps each session by 2.5-5%. Use a training log or app to monitor. Rest exactly 90 seconds for hypertrophy, 3+ minutes for strength. Without tracking, you're guessing—not training. Aim to beat your previous performance each workout. ## FAQ ### how to build legs For PPL, legs day means squats, deadlifts, lunges. I'd prioritize compound lifts—start with barbell back squats for 4x6-8, then Romanian deadlifts for hamstrings. Add walking lunges and calf raises. Don't skip leg extensions for isolation. Progressive overload is key—add 5lbs weekly. Rest 90 seconds between heavy sets. Your quads will grow. ### what is push and pull day Push day targets chest, shoulders, triceps—bench press, overhead press, dips. Pull day is back and biceps—deadlifts, rows, pull-ups. PPL splits these into separate sessions for balanced development. Many lifters do push-pull-legs-rest-repeat. I prefer push day first to hit compound pressing while fresh. Pull day starts with deadlifts or barbell rows. Each session trains 5-8 exercises.