3 day PPL training program for beginners

The three-day beginner PPL training program 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. Due to its simplicity and effectiveness, it is preferred by both beginners and those with busy schedules.

Previously I shared a detailed post about the basics of a PPL training routineand explains why this training is so effective. If you are unfamiliar with the basics of PPL training, I recommend reading this guide before starting this program.

In this article, I will dive deeper and provide a three-day PPL training plan that you can incorporate into your training plan.

Overview of the 3-day PPL training routine

The push-pull leg workout split divides your workout into three main days:

1. Push tag: Focuses on the chest, shoulders and triceps (pressure muscles).
2. Pull day: Targets the back, rear deltoids, biceps, and forearms (tractor 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 would repeat the cycle the following week. This method ensures balanced development and adequate recovery while ensuring that each muscle group is trained effectively.

If you have never lifted weights before or have no experience in the gym, I recommend you follow the following Roberts 2 weeks basic Bodybuilding program for beginners.

3 day PPL training program

This three-day PPL training program 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 training plan for beginners:

Day 1: Push day – chest, shoulders and triceps

Push Day is all about pushing movements that work the pushing muscles of the upper body.

Here are the push day exercises:

1. Bench press 3 x 10-12
2. Incline bench press with dumbbells 3 x 10-12
3. Pec Deck Fly (3×12)
4. Dumbbell shoulder press 3 x 10-12
5. Lateral raise 3×12
6. Front raise (optional) 3 x 10-12
7. Triceps pushdown 4×10-12
8. Kickbacks with the dumbbell 4×10-12

View push daily training in the planner

Day 2: Pull Day – back, biceps and forearms

Pulling Day focuses on pulling movements that work the posterior chain and arms.

Here are the pull day exercises:

1. Barbell bent over row 3 x 10-12
2. Lat pulldown 3×12
3. Seated cable row 3×12
4. Rear delt fly machine 3×12
5. Barbell curl 4×10-12
6. DB Preacher Curl (optional) 3 x 10-12
7. Hammer curl 4×10-12
8. Wrist flexion 3×12

View pull day workout in the planner

Day 3: Leg and abdominal training

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

Here are the exercises for leg day:

1. Barbell squat 3 x 10-12
2. Bulgarian split squat 3 x 10-12
3. Hamstrings 4×12
4. Hip thrust with the barbell 3×12
5. Calf raises 4×12
6. Crunches 3×15
7. Refuse sit-ups 3×15

Check out the leg day workout in the planner

Is a three-day PPL routine effective?

For beginners, a three-day push-pull legs (PPL) workout can be a good starting point for building strength, muscle, and a solid foundation. However, to maximize muscle growth, attention must be paid to both training volume and training frequency.

Research suggests that an 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 only train each major muscle group once per week, which may not provide enough incentive for optimal growth.

For beginners, this program can be effective at first as it helps build a solid foundation and transitions you into more advanced routines. However, for long-term progress, it is recommended to train each major muscle group at least twice a week ₍₂₎. If you feel that the volume is not enough, you can add the exercises we have marked optional.

While a three-day PPL split can help beginners build confidence in the gym, those looking to maximize their gains over time may want to consider transitioning to a PPL split Bodybuilding or 6 day PPL trainingwhich allows for higher volume and frequency.

The conclusion

A 3 day PPL program for beginners is a fantastic way to get started with strength training while building a solid foundation. Consider performing light cardio and mobility exercises on rest days to maintain overall fitness and reduce the risk of injury. Stay consistent, emphasize good form, and adjust the weights to your fitness level. Remember: progress takes time, but with commitment you will see results!