Split: Push, Pull, Legs
Frequency: 3-4x/week
Category: Home Workout
The PPL split offers the benefit of having all the leg work in one day. This is especially valuable when limited to home exercises because many of the lower body exercises overlap, making it hard to separate quads, hamstrings, and glutes from each other on different days. So when we need to use hypertrophy levels of volume and stimulus, the push, pull, legs split may be the most ideal.
If you want higher frequency and lower volume check out the Half Body Home Hypertrophy Program. The frequency will depend on how you set up the off days and weekly schedule. Remember when choosing a higher frequency split to be more conservative on volume to start.
Some sample rotations would be:
Most ideal – Push, Pull, Off, Legs, Off (repeat)
Less Ideal – Push, Pull, Legs, Off (optional 2nd day off) repeat
1x per week option – Push, off, Pull, off, legs, off (optional second day off) repeat
If you choose to ad additional abdominal work, on pull day if you get a day off before legs, or after the leg workout if you don’t. Additional calves can be added to Push or Leg days
One of each workout is provided so that you can repeat and update your sessions with progressions, rather than having to re-customize a workout each time. When the program is activated, go to Program > Active > scroll do the bottom to see the notes on suggestions for progressions.
These workouts are going to be a little more metabolic than a standard hypertrophy workout, so you may shift your macros to favor a bit more carbohydrates to support the fuel demand.
Total energy expenditure will vary depending on how well you can load the exercises and the volume you perform, so you will have to evaluate that on a case by case basis. If you are able to perform these exercises to failure in the rep ranges provided, the total energy demand is likely very similar to a similar in gym workout for you.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).