The 3-day PPL workout routine for beginners is a popular way to build strength, muscle, and core. This method targets specific muscle groups while giving them adequate recovery time by dividing the workout into push, pull, and leg days. It is a favorite of both beginners and those with free time due to its simplicity and efficiency.

Earlier, I shared details about the message Basics of PPL exercisesExplain why this exercise is so effective. If you are not familiar with the basics of PPL training, I recommend checking that guide before starting this program.

In this article, I will dive in and provide a 3 day PPL workout plan that you can incorporate into your training schedule.

PPL 3 Day Workout Overview

Splitting the Push Pull Leg Workout Divide your training into three main days:

1. Push day: Focus on the chest, shoulders, and triceps (muscle strengthening).
2. Pull day: Targets the back, legs, biceps, and arms (muscle pull).
3. leg day: Prioritize the lower body and core.

For example, you may act Push-ups on Monday, pull-ups on Wednesday, and leg workouts on Friday. Then you will repeat the cycle the following week. This approach ensures balanced development and adequate recovery while ensuring that each muscle group is effectively targeted.

If you've never lifted weights before or have no experience with exercise, I highly recommend giving it a go Robert's Basic 2 weeks Bodybuilding program for beginners.

3 day PPL workout routine

Today's PPL 3 workout routine is designed to balance strength, high intensity, and recovery. Each exercise is carefully selected to target each muscle group. Each day targets specific movements and muscle groups. Here is a 3 day PPL workout plan for beginners:

Day 1: Push Day - Chest, Shoulders, and Triceps

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

Here's a push-up day workout:

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 lift 3 x 12
6. Raise the front (Optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Dumbbell Kickbacks 4 x 10-12

Look at the push day exercises in the plan

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 rows 3 x 10-12
2. Lat Pulldown 3 x 12
3. Cable seat 3 x 12
4. Rear Delt aircraft 3 x 12
5. Barbell Curl 4 x 10-12
6. DB Preacher Curl (Optional) 3 x 10-12
7. Hammer hammer 4 x 10-12
8. Wrist Curl 3 x 12

View the day's workouts in the planner

Day 3: Leg and Ab Workout

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

Here are the leg day exercises:

1. Barbell Squat 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Bend your legs 4 x 12
4. Barbell Hip thrust 3 x 12
5. Raise cattle 4 x 12
6. Cracks 3 x 15
7. Refuse to sit 3 x 15

See the daily leg exercises in the plan

Does PPL 3 days normally work?

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

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

For beginners, this program can be effective initially as it helps lay a strong foundation and transition you 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 amount is not enough, you can add the exercises that we have marked as Choice.

While the 3-day PPL split can help beginners build confidence in the gym, those looking to maximize gains over time may consider switching to fitness. Exercise Or 6 day PPL workoutAllow for increased volume and frequency.

The bottom line

a Normal PPL 3 days for beginners A great way to facilitate strength training while building a solid foundation. Consider adding light cardio work and movement on rest days to maintain overall fitness and reduce the risk of injury. Stay fit, prioritize good form, and adjust weights to match your fitness level. Remember: progress takes time, but with dedication, you will see results!