3-Day PPL Workout Routine for Beginners

The 3-day PPL workout routine for beginners is a popular way to build strength, muscle, and foundation. This approach targets specific muscle groups while giving them adequate recovery time by dividing training into push days, pull days, and leg days. Due to its simplicity and effectiveness, it is favored by beginners and people with busy schedules.

I shared a detailed post before Basics of the PPL Exercise Programexplains why this movement is so effective. If you are not familiar with the basics of PPL training, I recommend checking out the guide before starting this program.

In this article, I’ll dive in and provide a 3-day PPL workout plan that you can incorporate into your training plan.

3-Day PPL Exercise Program Overview

Push-Pull Leg Training breaks your training into three main days:

1. push day: Focus on chest, shoulders, and triceps (push muscles).
2. lari: Targets back, rear delts, biceps and forearms (pulling muscles).
3. leg day: Prioritize your lower body and core.

For example, you can execute Push training on Monday, pull training on Wednesday, legs training on Friday. You then repeat the cycle the next week. This approach ensures balanced development and adequate recovery while ensuring each muscle group is effectively targeted.

If you have never lifted weights before or have no fitness experience I recommend doing the following Robert’s 2 weeks basic course 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 is carefully selected to target each muscle group. Target specific movements and muscle groups each day. Here is a 3-day PPL workout plan for beginners:

Day 1: Push Day – Chest, Shoulders, and Triceps

Push days focus on the pressing movement, which exercises the thrust muscles of the upper body.

Here are the push day exercises:

1. bench press 3×10-12
2. Incline dumbbell bench press 3×10-12
3. peck deck fly (3×12)
4. Dumbbell shoulder press 3×10-12
5. lateral raise 3×12
6. front raise (optional) 3 x 10-12
7. triceps press down 4×10-12
8. dumbbell kickback 4×10-12

View push day workouts in the planner

Day 2: Pulling Day – Back, Biceps & Forearms

Pull day focuses on developing the pulling motion of your posterior chain and arms.

Here are the rally day exercises:

1. Barbell bent over row 3×10-12
2. Latitude drop down 3×12
3. seated rope rowing 3×12
4. Rear deltoid fly machine 3×12
5. barbell curl 4×10-12
6. DB missionary curl (optional) 3 x 10-12
7. hammer curl 4×10-12
8. wrist curl 3×12

View rally day workouts in the planner

Day Three: Leg and Ab Workout

Leg day ensures lower body strength and core stability, which are vital to overall fitness and performance.

Here are the leg day exercises:

1. barbell squat 3×10-12
2. Bulgarian Split Squat 3×10-12
3. leg curl 4×12
4. barbell hip thrust 3×12
5. calf raise 4×12
6. sit-ups 3×15
7. Decline sit-ups 3×15

View leg day workouts in planner

Does a 3-day PPL routine work?

For beginners, a 3-day push-pull leg (PPL) workout can be a great starting point for building strength, muscle, and building a solid foundation. However, maximizing muscle growth requires attention to training volume and frequency.

Research shows that the optimal training volume for building muscle is approximately 12-20 sets per muscle group per week. ₍₁₎. With 3 days of PPL training, you are typically training each major muscle group only once per week, which may not provide enough stimulation for optimal growth.

For beginners, this program may be effective initially as it helps build a solid foundation and helps you transition to a more advanced routine. However, for long-term progress, it is recommended to train each major muscle group at least twice a week ₍₂₎. If you feel that the amount of practice is not enough, you can add the exercises we marked Elective.

While the 3-day PPL workout can help beginners build confidence in the gym, those looking to maximize their gains over time may consider transitioning to bodybuilding or 6 days PPL workoutallows increasing volume and frequency.

bottom line

one 3-Day PPL Routine for Beginners This is a great way to get into strength training with ease while building a solid foundation. Consider adding light aerobic and mobility exercises to your rest days to maintain overall health and reduce the risk of injury. Stay consistent, prioritize good form, and adjust the weight to suit your fitness level. Remember: progress takes time, but if you put in the effort, you’ll see results!