Who this plan is for
This guide is for lifters who enjoy body-part organization and can commit to at least three gym days. Six days is an intermediate option, not the default.
- Lifters who prefer a clear muscle-group focus each day.
- Beginners choosing a simple three-day split.
- Intermediates who can recover from higher frequency.
- Gym members with access to standard free weights, cables, and machines.
Weekly schedule
The three-day version is the sensible starting point. The six-day version repeats the sequence and should use fewer hard sets per session.
| Day | Plan | Purpose |
|---|---|---|
| Monday | Push | Chest, shoulders, triceps |
| Wednesday | Pull | Back, rear delts, biceps |
| Friday | Legs | Quads, hamstrings, glutes, calves |
| Intermediate option | P/P/L, rest, P/P/L | Repeat only with stable recovery |
Warm-up
Select the warm-up that matches the day and perform ramp-up sets before the first compound exercise.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Dynamic Arm Circles | 1 | 10 each direction | 15 sec | Use on push days. |
| Band Pull-Apart | 2 | 12 reps | 20 sec | Use on pull and push days. |
| Scapular Push-Up | 1 | 10 reps | 20 sec | Prepare pressing mechanics. |
| Tempo Bodyweight Squat | 1 | 8 reps | 20 sec | Use on leg days. |
| Hip Hinge Dowel Drill | 1 | 8 reps | 20 sec | Prepare the hinge on leg days. |
The push, pull, and legs workouts
For a six-day version, begin with two sets instead of three on most accessories. Weekly quality matters more than surviving a single enormous session.
Push
Pressing compounds lead, followed by shoulder and triceps work.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 3 | 5-8 reps | 2-3 min | Repeat a consistent setup. |
| Overhead Press | 3 | 6-10 reps | 2 min | Keep the trunk stacked. |
| Incline Dumbbell Bench Press | 2 | 8-12 reps | 90 sec | Use a moderate incline. |
| Cable Lateral Raise | 2 | 12-15 reps | 60 sec | Lead with the elbow without shrugging. |
| Rope Triceps Pressdown | 2 | 10-15 reps | 60 sec | Keep upper arms still. |
Pull
Vertical and horizontal pulling share priority before arm work.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Assisted Pull-Up | 3 | 6-10 reps | 2 min | Keep the rib cage controlled. |
| Chest-Supported Dumbbell Row | 3 | 8-12 reps | 2 min | Avoid momentum. |
| Cable Rear Delt Fly | 2 | 12-15 reps | 60 sec | Use a light, controlled load. |
| Dumbbell Curl | 2 | 8-12 reps | 60 sec | Keep the shoulder quiet. |
| Rope Hammer Curl | 2 | 10-15 reps | 60 sec | Finish without wrist movement. |
Legs
A squat, hinge, unilateral pattern, curl, and calf exercise cover the major lower-body functions.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Back Squat | 3 | 5-8 reps | 3 min | Use repeatable depth. |
| Barbell Romanian Deadlift | 3 | 6-10 reps | 2-3 min | Stop before spinal position changes. |
| Bulgarian Split Squat | 2 | 8-10 each side | 2 min | Use a stable stance. |
| Seated Leg Curl | 2 | 10-15 reps | 75 sec | Control the return. |
| Standing Calf Raise | 3 | 10-15 reps | 60 sec | Pause at the top and bottom. |
Make the template fit your life
Keep PPL from becoming a scheduling puzzle
DoThis can continue the correct session sequence, remember your completed sets, and adjust around the days you can actually train.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Barbell Bench Press | Dumbbell Bench Press | No barbell station is available. |
| Assisted Pull-Up | Lat Pulldown | Pull-ups are not currently controllable. |
| Barbell Back Squat | Leg Press | No rack is available. |
| Barbell Romanian Deadlift | Dumbbell Romanian Deadlift | You prefer dumbbells or need a lighter starting load. |
Progression rules
Treat each exercise as its own progression track rather than adding sets to the entire day.
- Hold the number of sets steady for at least three weeks.
- Add repetitions within the stated range while keeping form and range consistent.
- Add a small amount of load after all sets reach the top of the range.
- If the six-day version reduces performance or motivation, return to three days instead of adding stimulants or cutting sleep.
Weekly placement and recovery
- Three days per week leaves ample recovery and is not an inferior beginner version.
- In a six-day schedule, keep the seventh day fully free of hard lifting.
- Do not add a separate high-volume shoulder or arm day on top of this template.
Common programming questions
Is PPL good for a beginner?
Yes when used three days per week with moderate volume. A six-day PPL is usually unnecessary for a new lifter.
Can I do PPL four days per week?
Yes. Continue the rotating sequence instead of resetting every Monday, so each category receives equal exposure over time.
What if I miss leg day?
Resume with legs at the next session. Skipping it and restarting with push creates a persistent imbalance.
Safety and limitations
Use stable equipment, controlled repetitions, and appropriate spotting. More weekly sessions increase fatigue exposure, so reduce volume if technique or recovery declines.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
- Dose-response relationship between weekly resistance training volume and muscle massJournal of Sports Sciences / PubMed
- Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine / PubMed
Make the template fit your life
Keep PPL from becoming a scheduling puzzle
DoThis can continue the correct session sequence, remember your completed sets, and adjust around the days you can actually train.