The P/P/L (Push/Pull/Legs) Split for Beginners so They Can Organize Workouts & Build Strength Effectively

One of the Best Workout Splits

If you’re new to working out and want a clear, structured way to build strength, look no further than the Push/Pull/Legs (P/P/L) split. It’s simple, effective, and easy to follow—perfect for beginners.

The P/PL split divides your workout into three categories:

• Push: Exercises that target the muscles you use to push (chest, shoulders, and triceps).

• Pull: Exercises that target the muscles you use to pull (back, biceps, and rear delts).

• Legs: Exercises that target your entire lower body (quads, hamstrings, glutes, and calves).

This method allows you to hit each muscle group with enough frequency and volume to promote growth, without overwhelming you. Let’s break it down and show you how to structure your workouts for maximum strength gains.

What Is the Push/Pull/Legs Split?

The Push/Pull/Legs (P/P/L) split is one of the simplest, most effective ways to organize your workouts. It groups exercises by movement patterns, making it easier to target multiple muscle groups in a balanced way.

Here’s a basic breakdown:

• Push Day: You’ll focus on exercises where you push weight away from your body—think bench presses, overhead presses, and dips.

• Pull Day: You’ll work on pulling movements—like rows, pull-ups, and bicep curls—that target your back and arms.

• Leg Day: You’ll hit your lower body with squats, deadlifts, lunges, and calf raises.

By rotating these three workout types, you’ll build strength, improve muscle definition, and allow proper recovery for each muscle group.

Why the P/P/L Split Works for Beginners

For beginners, the Push/Pull/Legs split is ideal because:

1. Simplicity: You’re only focusing on a few muscle groups per session, which makes it easy to follow and avoids the overwhelming feeling of trying to work your whole body at once.

2. Balanced Training: You’ll avoid neglecting any muscles by hitting all the major groups throughout the week.

3. Recovery: Since you’re training each muscle group on separate days, you allow adequate time for recovery. This prevents overtraining and injuries, which are common when starting out.

How to Structure a P/P/L Workout Routine

Let’s break down a sample beginner’s P/PL workout routine, covering push, pull, and leg days.

Push Day

Your push day will target the chest, shoulders, and triceps. Focus on compound exercises that recruit multiple muscles at once, along with a few isolation movements to finish off.

Example Push Workout:

• Bench Press: 4 sets of 6-8 reps

• Overhead Shoulder Press: 4 sets of 6-8 reps

• Incline Dumbbell Press: 3 sets of 8-10 reps

• Lateral Raises: 3 sets of 12-15 reps

• Tricep Dips: 3 sets of 8-12 reps

Pro Tip: Focus on form, especially with compound movements like the bench press. Proper form leads to strength gains and prevents injuries.

Pull Day

On pull day, you’ll focus on back and biceps. These exercises involve pulling weight towards your body, which builds your upper body strength.

Example Pull Workout:

• Deadlifts: 4 sets of 5-7 reps

• Pull-Ups: 3 sets of 6-8 reps (use an assisted machine if needed)

• Bent-Over Rows: 4 sets of 8-10 reps

• Face Pulls: 3 sets of 12-15 reps

• Barbell Curls: 3 sets of 8-10 reps

Pro Tip: Deadlifts can be tricky, so start with lighter weights until you master the form. This will help you avoid injury and still get the benefits.

Leg Day

Leg day focuses on building the largest muscle groups in your body. Strong legs are key to overall strength, stability, and athleticism.

Example Leg Workout:

• Squats: 4 sets of 6-8 reps

• Leg Press: 4 sets of 8-10 reps

• Romanian Deadlifts: 3 sets of 8-10 reps

• Walking Lunges: 3 sets of 12-15 reps

• Calf Raises: 4 sets of 15-20 reps

Pro Tip: Focus on depth during squats. Getting to parallel (or lower) will engage your muscles more effectively and build better strength.

How Often Should You Do a P/P/L Split?

For beginners, you can start with 3 days a week, hitting each muscle group once:

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Rest Days: Take a rest day between each workout (or after every 2 days).

As you get stronger and more experienced, you can increase the frequency to 4 or 5 days a week, repeating the cycle:

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Day 4: Rest or repeat Push

• Day 5: Repeat Pull or Legs

Pro Tip: Listen to your body! If you feel too sore or fatigued, take an extra rest day.

The Benefits of the P/P/L Split for Strength Gains

Here’s why the P/P/L split works so well for beginners aiming to build strength:

1. It Encourages Progressive Overload

The P/P/L split allows you to progressively increase weight and reps with each workout. Over time, this forces your muscles to grow and get stronger.

2. It Provides Enough Recovery

Because you’re only working one set of muscle groups per day, the others get time to recover before you hit them again. This reduces your risk of injury and allows for better muscle growth.

3. It Builds a Strong Foundation

By mastering compound movements (like squats, deadlifts, and presses), you’ll build a solid strength foundation that will help you in any fitness goal, whether it’s building muscle, improving athleticism, or getting stronger.

Common Mistakes to Avoid in a P/P/L Routine

Here are a few common mistakes beginners make when following a P/P/L split—and how to avoid them:

1. Skipping Leg Day

Don’t be the person who skips leg day. Strong legs are the foundation for overall strength and athleticism. Plus, hitting your legs regularly helps with growth in other areas too.

2. Not Warming Up

Skipping a proper warm-up is one of the easiest ways to get injured. Always take 5-10 minutes to do dynamic stretches and get your body ready for lifting.

3. Overtraining

Pushing too hard too often can lead to burnout or injury. Make sure you give your muscles time to recover and don’t train them every day.

The BMM Takeaway

The Push/Pull/Legs (P/P/L) split is the perfect workout structure for beginners looking to build strength and muscle efficiently.

It breaks down your workouts into manageable sections, ensures balance, and provides enough rest for optimal recovery. And it’s one of the best splits to build strength faster.

Focus on compound exercises, add weight progressively, and stick to the schedule to see major strength gains over time.

With consistent effort and the P/P/L split, you’ll be well on your way to building muscle and strength effectively.