3-Day PPL Workout Routine for Beginners

The 3-day PPL workout routine for beginners is a popular method for building strength, muscle and core. This method targets specific muscle groups while allowing them adequate recovery time by dividing workouts into push, pull, and leg days. It is preferred by both beginners and those with busy schedules due to its simplicity and efficiency.

I have previously shared a detailed post on the basics of a PPL workout routineexplaining why this training is so effective. If you are not familiar with the basics of PPL training, I recommend that you check out that guide before starting this program.

In this article, I will dive deeper and provide a 3-day PPL workout plan that you can incorporate into your training schedule.

A 3-day overview of the PPL training routine

Splitting the Push Pull Leg workout divides your workout into three basic days:

1. Push Day: Focuses on chest, shoulders and triceps (muscles that push).
2. Pull Day: Targets the back, rear delts, biceps and forearms (pulling muscles).
3. Leg day: favors the lower body and core.

For example, you can perform push training on Monday, pull training on Wednesday and leg training on Friday. You would then repeat the cycle the following week. This method ensures balanced development and adequate recovery while ensuring that each muscle group is effectively targeted.

If you have never lifted weights or have no experience in the gym, I recommend following along Robert’s 2 weeks beginner’s basic bodybuilding program.

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. Each day targets specific movements and muscle groups. Here is a 3-day PPL training plan for beginners:

Day 1: Push-up day – chest, shoulders and triceps

Push day consists of pushing movements that engage the muscles of the upper body.

Here are the exercises to push your day:

1. Bench press 3 x 10-12
2. Incline dumbbell bench press 3 x 10-12
3. Pec Deck Fly (3 x 12)
4. Dumbbell shoulder press 3 x 10-12
5. Lateral Raise 3 x 12
6. Front Raise (optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Dumbbell Kickbacks 4 x 10-12

See the push day training in the planner

Day 2: Pull day – back, biceps and forearms

Pull day focuses on pulling movements that develop the posterior chain and arms.

Here are the retreat day exercises:

1. A barbell bent over an oar 3 x 10-12
2. Lat Pulldown 3 x 12
3. Seated Cable Row 3 x 12
4. Rear Delt Fly Machine 3 x 12
5. Barbell Curl 4 x 10-12
6. Dumbbell Preacher Curl (optional) 3 x 10-12
7. Hammer Curl 4 x 10-12
8. Wrist Curl 3 x 12

See the pull day training in the planner

Day 3: Leg and abs workout

A leg day ensures lower body strength and core stability, which is essential for overall fitness and performance.

Here are the leg day exercises:

1. Barbell Squat 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Leg Curl 4 x 12
4. Barbell Hip Thrust 3 x 12
5. Calf Raise 4 x 12
6. Crunches 3 x 15
7. Decline Sit-ups 3 x 15

See the leg workout in the planner

Is the 3 day PPL routine effective?

For beginners, a three-day Push-Pull-Leg (PPL) workout can be a good starting point for building strength, muscle, and foundation. However, maximizing muscle growth requires careful attention to training volume and frequency.

Research suggests that the optimal training volume for building muscle is approximately 12-20 sets per muscle group per week ₍₁₎. With a 3-day PPL split, you typically only train each major muscle group once per week, which may not provide enough stimulus for optimal growth.

For beginners, this program can be effective at first because it helps lay a solid foundation and guides you toward more advanced routines. 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 volume is not enough, you can add exercises that we have marked optional.

While a 3-day PPL split can help beginners build confidence in the gym, those looking to maximize gains over time may consider switching to bodybuilding or 6-day PPL trainingwhich makes it possible to increase the volume and frequency.

Bottom line

A 3-Day PPL Routine for Beginners is a fantastic way to facilitate strength training while building a solid foundation. Consider adding light cardio and mobility work to your rest days to maintain overall fitness and reduce the risk of injury. Stay consistent, prioritize good form, and adjust weights to suit your fitness level. Remember: progress takes time, but with dedication you will see results!