3-day PPL training for beginners

PPL’s ​​three-day 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 workouts. Thanks to its simplicity and efficiency, it is preferred by both beginners and people with a busy schedule.

Earlier I shared a detailed post on the basics of the PPL training routineexplaining why this exercise is so effective. If you are not familiar with the basics of PPL training, I recommend that you read this 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

The Push Pull Leg training split divides your training into three basic days:

1. Push Day: Targets the chest, shoulders and triceps (pressing muscles).
2. Pull Day: Targets the back, rear delts, biceps and forearms (pulling muscles).
3. Leg day: Favors the 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 effective targeting of each muscle group.

If you have never lifted weights before or have no weight training experience, I recommend following along Robert’s 2-week basic bodybuilding program for beginners.

3-Day PPL Training Routine

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 focuses on 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 day is all about pushing movements that engage the pushing muscles of the upper body.

Here are the push day exercises:

1. Bench Press 3 x 10-12
2. Inclined Barbell Bench Press 3 x 10-12
3. Furnace Deck Fly (3 x 12)
4. Dumbbell shoulder press 3 x 10-12
5. Side elevation 3 x 12
6. Front increase (optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Barbell commissions 4 x 10-12

View push day workouts in planner

Day 2: Pull Day – back, biceps and forearms

Pull day focuses on pulling movements that develop the posterior chain and arms.

Here are the stretching daily exercises:

1. Dumbbell Bent Over Row 3 x 10-12
2. Lat Pulldown 3 x 12
3. Seated cable row 3 x 12
4. Rear Delt Fly Machine 3 x 12
5. Dumbbell 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 the pull day workout in the planner

Day 3: Legs and Abs Workout

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. Dumbbell Squat 3 x 10-12
2. Bulgarian split squat 3 x 10-12
3. Curling legs 4 x 12
4. Lateral barbell pull 3 x 12
5. Calf Raises 4 x 12
6. It crushes 3×15
7. Refuse sit-ups 3×15

View your leg workout for the day in the planner

Is the PPL 3 Day Routine Effective?

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

Research suggests that the optimal training volume for building muscle is around 12-20 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 lay a solid foundation and transitions you to more advanced routines. However, for long-term progress, it is recommended to train each major muscle group at least twice a week ₍₂₎. If the volume seems 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 body-building or 6-day PPL trainingwhich allows the volume and frequency to increase.

Bottom line

AND 3 day PPL routine for beginners is a fantastic way to ease into strength training while building a solid foundation. Consider adding light cardio and exercise on your rest days to maintain overall fitness and reduce the risk of injury. Stay consistent, prioritize good form, and adjust the weights to match your fitness level. Remember: Progress takes time, but with commitment you will see results!