3-Day PPL Workout Routine For Beginners

The 3-Day PPL Workout Routine for Beginners is a popular method for building strength, muscle and foundation. 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 a busy schedule due to its simplicity and effectiveness.

Previously, I shared a detailed article on the basics of a PPL workout routineexplaining why this workout is so effective. If you are unfamiliar with the basics of PPL training, I recommend reviewing this guide before starting this program.

In this article, I’m going to dig deeper and provide you with a 3-day PPL workout plan that you can incorporate into your workout routine.

3 Day PPL Workout Routine Overview

The Push Pull Leg workout split divides your workout into three main days:

1. Push day: Focuses on the chest, shoulders and triceps (pushing muscles).
2. Drawing day: Targets the back, rear deltoids, biceps and forearms (pulling muscles).
3. Leg day: Prioritizes the lower body and core.

For example, you could perform a push workout on Monday, a pull workout on Wednesday, and a leg workout on Friday. Then you will repeat the cycle the following week. This method ensures balanced development and adequate recovery while guaranteeing effective targeting of each muscle group.

If you have never lifted weights before or have no gym experience, I recommend following Robert’s 2 weeks basic bodybuilding program for beginners.

3 Day PPL Training Program

This 3-day PPL workout routine is designed to balance strength, hypertrophy and recovery. Each exercise has been carefully selected to target each muscle group. Each day targets specific movements and muscle groups. Here is the 3-day PPL workout plan for beginners:

Day 1: Push Day – Chest, Shoulders and Triceps

Push day involves performing pressing movements that engage the pushing muscles of your upper body.

Here are the push day exercises:

1. Bench press 3×10-12
2. Incline Dumbbell Bench Press 3×10-12
3. Pec deck fly (3×12)
4. Dumbbell shoulder press 3×10-12
5. Side elevation 3×12
6. Front elevation (optional) 3 x 10-12
7. Triceps push 4×10-12
8. Dumbbell kicks 4×10-12

Show push day workout in 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 exercises for the day of traction:

1. Barbell bent over row 3×10-12
2. Side pull 3×12
3. Row of seated cables 3×12
4. Rear Delt Fly Machine 3×12
5. Dumbbell curl 4×10-12
6. DB Preacher Loop (optional) 3 x 10-12
7. Hammer Loop 4×10-12
8. Wrist loop 3×12

View today’s workout in planner

Day 3: Legs and abs workout

Leg day ensures lower body strength and core stability, essential for overall fitness and performance.

Here are today’s leg exercises:

1. Squat with dumbbells 3×10-12
2. Bulgarian Split Squat 3×10-12
3. Leg curl 4×12
4. Dumbbell hip thrust 3×12
5. Calf raises 4×12
6. Crunches 3×15
7. Refuse sit-ups 3×15

View Leg Day Workout in Planner

Is a 3-day PPL routine effective?

For beginners, a 3-day Push-Pull-Legs (PPL) workout can be a good starting point to build strength, muscle, and a strong foundation. However, maximizing muscle growth requires paying attention to both training volume and frequency.

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

For beginners, this program can be effective at first because it helps build a solid foundation and moves you on to more advanced routines. However, for long-term progress, it is recommended to train each major muscle group at least twice per week. ₍₂₎. If you feel the volume is insufficient, you can add the exercises we have marked as optional.

While a 3-day PPL split can help beginners build their confidence in the gym, those looking to maximize their gains over time might consider upgrading to a PPL program. bodybuilding Or 6 Day PPL Trainingallowing you to increase the volume and frequency.

The essentials

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