Program guide
Push/Pull/Legs guide: run a six-day split without losing progression context
Push/Pull/Legs is popular because the split is easy to remember. The challenge is keeping progression visible when six weekly sessions start producing a lot of sets.
Important boundary
This guide explains concepts and helps you calculate inputs. For the official program, read or buy the original source.
Best for
Lifters who can recover from higher weekly frequency
Days/week
Often 3 or 6 depending on rotation
Main lifts
Push, pull, and leg compounds plus accessories
Progression style
Usually rep-range or linear progression
Complexity
Low concept, moderate execution
Spreadsheet reliance
Common for six-day variants
Protocol fit
Strong built-in PPL preset fit
How Push/Pull/Legs works
A PPL split groups training by movement job: pushing muscles, pulling muscles, and legs. Some lifters run it three days per week; others repeat the rotation across six sessions.
There is no single owner for the generic split. If you run a named Reddit PPL variant, use the community source for exact rules and avoid copied tables.
This guide explains the concepts and helps you calculate your own inputs. For the official program, read or buy the original source.
Keep progression attached to the session
The more sessions you run, the easier it is to forget why a load changed. A good log should show the target, the completed sets, missed work, and the next step for that exercise.
Protocol has a PPL 6-day preset, which makes this page a strong fit for lifters who want the split structure without spreadsheet drift.
Example week
A common six-day rhythm alternates push, pull, legs, then repeats with variation or different emphasis. The useful part is not the label; it is knowing what each day is supposed to progress.
Use calculator pages for warm-ups, plates, volume checks, and rounded accessory loads when the session math starts interrupting training.
Execution traps
Common mistakes
- Adding six days of work before recovery and schedule are realistic.
- Changing accessories every week and losing comparison points.
- Tracking only the main lift while accessories drift.
- Using spreadsheet formulas without checking whether the next session is actually executable.
Search questions
FAQ
Is Push/Pull/Legs a specific program?
Generic PPL is a split structure, not one owned program. Named variants, such as Reddit PPL, should be checked against their own source material.
Does Protocol include PPL?
Protocol includes a Push/Pull/Legs 6-day preset.
Can a beginner run PPL?
Some beginner variants exist, but the schedule and recovery demands matter. Choose a version you can complete and track consistently.