Beginner Push–Pull–Legs: The 4-Week Plan You’ll Actually Follow
Beginner Push–Pull–Legs: The 4-Week Plan You’ll Actually Follow
TL;DR: This beginner push pull legs routine is a simple three-day split you can repeat weekly. Each session takes ~60 minutes. Focus on form, slow progress, and consistency. You’ll get a full 4-week table, warm-up tips (why that pump cover helps you warm faster), and clear progress rules.
What is PPL and why it works
The beginner push pull legs split groups muscles by movement pattern:
- Push (chest, shoulders, triceps)
- Pull (back, biceps)
- Legs (quads, glutes, hamstrings, calves)
This keeps fatigue localized, spreads volume through the week, and makes recovery predictable—ideal when you’re new or coming back.
Schedule: Mon – Push, Wed – Pull, Fri – Legs. Busy week? Stack Sat/Sun. The key is hitting all three days in any 7-day window.
How to warm up (and what a pump cover actually does)
Start each session with 5–8 minutes of easy cardio, then two ramp-up sets for the first lift. A light pump cover (hoodie) keeps tissues warm between sets so you can move better without rushing your warm-up.
Beginner Push Pull Legs — 4-Week Table
Progression rules:
- When you hit the top of the rep range on all sets with solid form, increase next week’s load 2–5 kg (upper) or 5–10 kg (lower).
- Rest 90–120s on compounds, 60–90s on accessories.
- Use an RPE (effort) of ~7–8 on the last set.
Week 1
Push
- Barbell Bench Press — 3×6–8
- Seated Dumbbell Shoulder Press — 3×8–10
- Incline Dumbbell Press — 3×8–10
- Cable Lateral Raise — 3×12–15
- Rope Triceps Pressdown — 3×10–12
Pull
- Lat Pulldown (or Assisted Pull-up) — 3×6–8
- Chest-Supported Row — 3×8–10
- Single-Arm Dumbbell Row — 3×8–10/side
- Cable Face Pull — 3×12–15
- EZ-Bar Curl — 3×10–12
Legs
- Back Squat (or Goblet Squat) — 3×6–8
- Romanian Deadlift — 3×8–10
- Leg Press — 3×10–12
- Walking Lunge — 2×12/leg
- Seated Calf Raise — 3×12–15
Week 2
Keep exercises. Aim to add +1 rep somewhere on each lift (or +2.5–5 kg if you already hit top reps).
Week 3
Repeat Week 2 loading. Push for top-range reps on at least half your sets.
Week 4 (Deload-ish)
Reduce all sets to 2× per exercise and keep load light-moderate. Focus on speed, technique, and perfect range of motion.
Printable version: Copy the table into Notes or Sheets and tick off sets. Consistency beats novelty.
Accessories, swaps & form cues
- No bench? Swap Barbell Bench for Dumbbell Bench.
- No squat rack? Goblet Squat heavy, add a third set of Lunges.
- Shoulder cranky? Press neutral-grip dumbbells; skip dips for now.
- Back rounding on RDLs? Film your set from the side—stop just before the lower back rounds.
Nutrition & recovery basics (no magic, just habits)
- Protein target: ~1.6–2.2 g/kg/day spread across meals.
- Carbs around training: banana, oats, or rice 60–120 mins pre-lift.
- Sleep: aim for a consistent schedule; most beginners respond best to 7–9 hours.
- Walks on rest days: 20–30 minutes to keep recovery moving.
Beginner push pull legs — FAQ
How many days per week is PPL?
Three days is plenty for beginners. You can add optional accessory work on a 4th day after Week 4.
Can I do cardio with PPL?
Yes—short easy sessions on rest days or after lifting. Keep high-intensity cardio away from heavy leg day.
When do I change exercises?
Run this exact plan for 8–12 weeks. Swap only if equipment or pain demands it.
What about failure training?
Stay 1–2 reps from failure on most sets. Save true failure for the last set of an accessory at most.
What to wear so you actually train
You need breathable tees for push days, a pump cover hoodie for warm-ups, and a durable stringer or tank on leg day to see your depth and knee travel.
Grab a pump cover or tee built for the grind.
Train consistently, dress accordingly
A solid PPL split deserves gear that can handle frequent sessions. Our men’s gym apparel and women’s gym apparel are built for repeat wear, movement, and recovery days.
Start with the staples in Best Sellers or check New Arrivals for fresh drops.
Want to train in a specific mindset? Browse Designs A–Z.