Push Pull Legs 5 Day Split (PPL Routine For Home Gyms)

When deciding on a training schedule, there are many options. Ultimately everyone wants the most effective and efficient method that suits their lifestyle and goals.

A training split is how training is organized in order to hit the desired training frequency. One training routine that is proven to be highly effective and popular is the push pull legs 5 day split.

A push pull legs split workout routine is one of the most popular training splits for intermediate and advanced lifters. It divides training into three main movements - pulling, pushing, and lower body.  

This can be applied to 3-6 training days in the week. Beginners are likely to apply this to 3 days a week, but more established lifters should be doing this across 5 days because it provides a more optimal training frequency to progress. 

Each day has a specific focus. This type of split increases training frequency to grow more muscle. More training stimulus means more gains as you get more advanced.

Rather than basing training on a 7 day weekly cycle, where muscle groups do not need all that time to recover, the 5 day split is a revolving cycle that means you’re training large muscle groups more often.

The split considers rest days in between as you shouldn’t train 5 days in a row. It is important to schedule rest days after a maximum of 3 days of training in a row. Any more, and you won't be recovering enough.

Summary of 5 Day Push/Pull/Legs Training Split

Routine Type 

Push/Pull/Legs (PPL) 

Program Goal 

Hypertrophy 

Workout Type 

Weight Training 

Frequency 

Five Days a Week 

Program Duration 

10 weeks 

Session Duration 

60-90 minutes 

Suitable for 

Intermediate  

5 Day Push/Pull/Legs Split 

The push pull legs 5 day split bodybuilding routine is focused on training for hypertrophy or muscle growth. The training is based on a 5 day rotating cycle, ensuring you hit the muscle group every 5 days. 

Because it rotates, you won’t be training the same thing on the same day of the week during this program.

To follow this training program, you will need a barbell and plates, squat rack, bench press, cable machine, pull up bar, dip bar, leg press, and hyperextension machine. Sessions should take between 60 and 90 minutes, with your training session probably taking longer as you progress.

Training Schedule 

Below is an example of how to organize a 5 day push pull legs workout. The advantages of this method are the training days are consistent and always on a Monday, Tuesday, Thursday, Friday, and Saturday.

Wednesday and Sunday are always rest days. The session focus will vary, but this provides consistency.

Header

Week 1  

Week 2  

Week 3 

Monday

Push 

Legs 

Pull 

Tuesday 

Pull 

Push 

Legs 

Wednesday 

Rest 

Rest 

Rest 

Thursday 

Legs 

Pull 

Push 

Friday 

Push 

Legs 

Pull 

Saturday 

Pull  

Push 

Legs 

Sunday 

Rest 

Rest 

Rest 

Push Pull Legs Routine - 5 Days

Push Routine

Exercise  

Target Muscles

Sets  

Reps 

Bench Press  

Upper/lower pectoral, shoulders, triceps 

5 

5 

Military Press  

Shoulders, upper trapezius  

4 

6 

Weighted Dips  

Triceps, chest 

4 

6-8 

Incline Dumbbell Bench Press

Upper pectoral, shoulders  

3 

8-10 

Close Grip Push Ups 

Shoulders, pectoral, triceps 

3 

8-10 

Hanging Leg Raises

Abdominals 

3 

12-15 

  • Bench Press 
    Lie on a flat bench with hands just outside of shoulders on the bar. Lower the bar to the chest with control and press to lock out elbows. Back should be set in a tight arch with hips on the bench and feet on the ground. 
  • Military Press 
    Standing with the barbell set at shoulder height, assume a front rack positing with the bar resting on shoulders and elbows slightly down. Press up overhead until elbows lock, then lower with control. 
  • Weighted Dips 
    Using a weight belt, add weight around the waist. Grip the dip bar around shoulder width and bend elbows back. Lower chest so the upper arm is horizontal, then press to lock elbows.  
  • Incline Dumbbell Bench Press 
    Set the bench at a 45-degree angle. Holding two dumbbells, lean back on the bench with dumbbells starting at chest height. Press the dumbbells above your chest until your elbows lock out.  
  • Close Grip Push Up 
    Assume a push up position on the floor with hands close to your chest. Holding a strong plank position with straight arms, bend the elbows back and lower chest to the floor. Push until the elbows lock out.  
  • Hanging Leg Raises 
    Hanging from a pull up bar, engage your core and pull your legs up to a horizontal position. Your upper body should not swing. This can be done with bent or straight legs. 
push pull legs 5 day split

Pull Routine

Pull 

Target Muscles

Sets  

Reps 

Deadlift 

Back, hamstrings, glutes

5 

5 

Pull Ups (weighted) 

Lats, rhomboids, trapezius

4 

4-6 

Bent Over Row  

Lats, rhomboids, upper/lower trapezius

4 

6-8 

Seated Cable Row 

Shoulders, lats, rhomboids

3 

8-10 

Cable Face Pull 

Rear delts, mid/lower trapezius

3 

10-12 

Hyperextension 

Lower back, glutes, hamstrings

3 

12-15 

  • Deadlift  
    Standing above the loaded barbell, grip just outside the shins. Make sure shins are approximately vertical, the back is tight, and use the legs to push to a standing position keeping the bar close.  
  • Pull Ups 
    Hanging from the pull up bar with hands in an overhand grip and just outside shoulder width, start with the elbows straight. Next, engage the lats and pull the chest up to the bar. Lower back down with control until elbows are straight. 
  • Bent Over Row  
    With the barbell loaded on the floor, grip it just outside the shoulders and stand upright. Push the hips back and allow the bar to travel away from the body. The torso should be at 45 degrees. Pull the elbows back and row the bar to the chest.   
  • Seated Cable Row  
    Sit on the cable row with legs slightly bent, hinge forward to grip a close grip handle attachment. Pull elbows tight with the body, squeeze shoulder blades, and then return to the start position.  
  • Cable Face Pull  
    Attach the rope handles to above head level. Grip the handles and stand away from the cable machine. Pull the elbows high and back so your face is in the middle of the rope, and contract the upper back muscles.   
  • Hyperextension  
    Using the 45-degree hyperextension machine, secure the ankles and ensure thigh support is below the hip. Start with the upper and lower body in alignment, then hinge at the hips and bend the torso to the floor. Contract the hamstring and glutes and pull yourself back to the start position.  
ppl routine 5 day split

Legs Routine

Legs 

Target Muscles

Sets  

Reps 

Back Squat  

Quads, glutes, back, hamstrings, core 

5 

5 

Romanian Deadlift 

Hamstrings, glutes, lower back 

4 

6-8 

Leg Press 

Quads 

4 

8-10 

Walking Lunges 

Quads, glutes 

3 

8-10 

Calf Raises 

Calves

3 

10-12 

Lying Hip Extension 

Abdominals 

3 

10-12 

  • Back Squat   
    With the bar positioned on the top of your back, step away from the rack. Keeping the back tight and core engaged, squat down by bending at the knees and hips, then standing to the starting position.  
  • Romanian Deadlift  
    Take the barbell from the floor to the standing position. With the knees soft, hinge at the hips and let the bar travel towards the floor, keeping the spine straight, then use the hamstrings to stand tall. 
  • Leg Press   
    Lying on the bench, place the feet on the middle of the leg press plate at hip-width. Bend the knees towards the chest while keeping your back flat on the bench and press to straighten the knees.  
  • Walking Lunges   
    Using dumbbells in either hand, keep the torso upright and lunge forwards, bringing both feet together before repeating and moving forwards.  
  • Calf Raises   
    Standing on a platform and holding dumbbells in either hand, come up onto the balls of the feet then flex the foot so the ankles go below the platform.    
  • Lying Hip Extension   
    Lying on the floor with straight legs, pull the legs upwards and raise the hip of the floor until the legs are vertical, then lower with control and repeat.    
5 day push pull leg split

Rest Time 

The rest time between sets required varies on the exercise. Heavier compound movements such as deadlifts require more rest than lighter cable work 

  • 2-4 minutes between sets of 5 reps 
  • 2-3 minutes between sets of 6-8 reps 
  • 1-2 minutes between sets of 8-12 reps 
  • 1-1.5 minutes between sets of 12-15 reps 

Weights and Progression  

In order to apply progressive overload to this training schedule, the weight must be added as the program continues. However, you should never compromise form just for the sake of adding weight.

As a general rule for the heavier work, sets of 5 should be done at a weight that allows you to complete all sets and is 1-2 reps from failure on the last couple of sets. With lighter- moderate work, 8-12 reps, you should be 2-3 reps from failure towards the end of the working sets.

As you start the program, be aware that you want to be adding weight, and you should not be going to failure too soon at the beginning of the program. 


What Are The Benefits Of A 5-Day Push Pull Leg Split Workout?

The 5 day push pull legs split will benefit those who have a solid foundation in training and want to increase the frequency they train to progress. Because this method requires 3 training days in a row, it is best suited to those who are intermediate to advanced.  

This type of workout plan is beneficial for intermediates and above to continue to progress because each body part gets trained every 4th-5th day, which is close to twice per week.

The training intensity is higher, which increases the difficulty of training. This style of programming is the ideal amount of training stress and recovery. 

This program will be very effective in building muscle mass due to the ideal amount each muscle group is trained throughout the week. In addition, it encompasses the right amount of training stress and recovery ratio.

In a normal 7 day training cycle, there may be too long between training a particular muscle group which means you may be missing out on valuable gains.  

Lifting weights is ideal for building lean muscle mass. Having more muscle mass means you will increase your resting metabolic rate and are likely to decrease the amount of body fat. It is recommended that to see results with a program, you need to follow it for a 10 week cycle.

push pull legs upper lower 5 day split

5-Day PPL Workout Routine FAQs 

Do you need a rest day between push and pull days? 

Not necessarily; you can do push and pull days consecutively. The maximum amount of consecutive training days on this type of split should be 3 days in a row, and then a rest day is needed to ensure proper recovery. 

Is 6-day push pull legs too much?  

A 6 day split for push pull legs can be done, but it comes with some downsides. Firstly, the training frequency with this split is great as each muscle group gets trained every fourth day exactly.

However, a 6 day split is very hard for most people to achieve due to scheduling issues, and the lack of recovery means only a small minority of people will benefit from 6 days PPL training.  

Is a PPL routine or full body training more effective for a beginner and intermediate lifter? 

Beginners tend to do better with full body training routines when starting due to the high frequency and will see more improvement when starting.

However, a beginner could start out with a 3 day PPL routine if there is not sufficient recovery on full body training programs.  


Conclusion

If you have been lifting for a while and want a program where you can continue to improve, then the push pull legs 5 day split program is going to get you results.

There are many ways to keep progressing to grow lean muscle, but a major reason to choose this split is it provides an optimal amount of training frequency to grow. 

Last Updated on August 8, 2022

Jo Taylor