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.

Earlier I 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 checking 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.

Overview of the 3-Day PPL Workout Routine

Division of Push Pull Leg training divides your training into three primary days:

1. Push Day: Focuses on chest, shoulders and triceps (push muscles).
2. Retreat day: Targets the back, rear delts, biceps and forearms (pulling muscles).
3. Leg day: Prioritizes 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 before or have no experience in the gym, I recommend following along Robert’s 2-week basic 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. Each day targets specific movements and muscle groups. Here is a 3-day PPL workout plan for beginners:

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

Push-up day consists of push-up movements that engage the push-up muscles of the upper body.

Here are the exercises for push day:

1. Bench press 3 x 10-12
2. Dumbbell incline press 3 x 10-12
3. Pec Deck Fly (3 x 12)
4. Dumbbell shoulder press 3 x 10-12
5. Lateral lift 3 x 12
6. Front lift (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-up 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. Rowing with a barbell in a bent position 3 x 10-12
2. Lat Pulldown 3 x 12
3. Sitting Cable Row 3 x 12
4. Rear Delt Fly Machine 3 x 12
5. Barbell curl 4 x 10-12
6. DB Preacher Curl (optional) 3 x 10-12
7. Hammer Curl 4 x 10-12
8. Wrist Curl 3 x 12

View daily draw training in the planner

Day 3: Exercise legs and abs

Leg day provides lower body strength and core stability, which is essential for overall fitness and performance.

Here are the exercises for leg day:

1. Barbell squat 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Leg Curl 4 x 12
4. Dumbbell hip thrust 3 x 12
5. Calf Raise 4 x 12
6. abs 3 x 15
7. Ditch the crunches 3 x 15

See the daily leg workout in the planner

Is the 3 day PPL routine effective?

For beginners, a three-day leg push-pull (PPL) workout can be a good starting point to build strength, muscle, and a solid foundation. However, maximizing muscle growth requires paying 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 a 3-day PPL split, you typically only train each major muscle group once per week, which may not provide enough of a boost for optimal growth.

For beginners, this program can be effective at first because it helps you lay a solid foundation and moves 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 insufficient, you can add exercises that we have marked as optional.

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

Essence

AND 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 on your rest days to maintain overall fitness and reduce the risk of injury. Stay consistent, prioritize good form, and adjust weights to match your fitness level. Remember: progress takes time, but with dedication, you will see results!