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 the workout into push, pull and leg days. It is preferred by both beginners and those with a busy schedule for its simplicity and effectiveness.

Previously, I shared a detailed post the basics of a PPL workout routineexplaining why this workout is so effective. If you are not familiar with the basics of PPL training, I recommend checking out that guide before starting this program.

In this article, I dive deeper and provide a 3-day PPL training plan that you can incorporate into your training program.

3 Day PPL Workout Routine Overview

The Push Pull Leg workout divides your training into three primary days:

1. Push Day: Focus on the chest, shoulders and triceps (pushing muscles).
2. Pull Day: Targets the back, rear delts, biceps and forearms (pulls the muscles).
3. Leg Day: Prioritize the lower body and the core.

For example, you can do it a push workout on Monday, a pull workout on Wednesday, and a leg workout on Friday. Then, repeat the cycle the following week. This method ensures balanced development and adequate recovery while ensuring that each muscle group is effectively targeted.

If you have never lifted weights or have no experience in the gym, I recommend you follow of Robert 2-week basic bodybuilding program for beginners.

3 Day PPL Workout 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 targets specific movements and muscle groups. Here is the 3 day PPL workout plan for beginners:

Day 1: Push Day – Chest, Shoulder, and Triceps

The push day is all about pressing movements that involve the upper part of the body that pushes the muscles.

Here are the push day exercises:

1. Bench Press 3 x 10-12
2. Incline Dumbbell Bench Press 3 x 10-12
3. Pec Deck Fly (3 x 12)
4. Dumbbell Shoulder Press 3 x 10-12
5. Side elevation 3 x 12
6. Front detection (optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Kickbacks with dumbbells 4 x 10-12

See the push day workout in the 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 pull day exercises:

1. Barbell Bent Over Row 3 x 10-12
2. Lat Pulldown 3 x 12
3. Cable row to sit 3 x 12
4. Rear Delt Fly Machine 3 x 12
5. Barbell curl 4 x 10-12
6. Dumbbell Preacher Curl (optional) 3 x 10-12
7. Hammer Curl 4 x 10-12
8. Wrist curl 3 x 12

See the day’s workout in the planner

Day 3: Leg and ab workout

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

Here are the daily exercises:

1. Squat with barbell 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Leg Curl 4 x 12
4. Barbell Hip thrust 3 x 12
5. Calf Raise 4 x 12
6. Crunches 3 x 15
7. Refuse Sit-ups 3 x 15

See the day’s workout in the planner

Is a 3 day PPL routine effective?

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

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

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

While a 3-day PPL split can help beginners build confidence in the gym, those looking to maximize gains over time may want to consider transitioning to a bodybuilding o 6 day PPL exercisewhich allows for an increase in volume and frequency.

The Bottom Line

A 3 Day PPL Routine for Beginners it’s a great way to facilitate strength training while building a solid foundation. Consider adding light cardio and mobility work on 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 dedication, you will see results!