Three focused days, run twice a week — dedicated volume for every movement pattern. The most popular split on Brommunity for a reason.
PPL splits training by movement pattern instead of by muscle group, so every session hits a full team of muscles working together — pressing, pulling, or squatting — with enough volume to drive growth and enough frequency (twice a week per pattern) to keep strength climbing.
Push, Pull, and Legs each run twice across the week, with one full rest day.
Chest, shoulders, and triceps — heaviest pressing first.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Barbell Bench Press | 4 | 6-8 | 2 min |
Overhead Press | 3 | 8 | 90 sec |
Incline Dumbbell Press | 3 | 10 | 90 sec |
Cable Fly | 3 | 12-15 | 60 sec |
Tricep Pushdown | 3 | 12 | 60 sec |
Back, biceps, and forearms — starts with the heaviest hinge or pull.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Deadlift | 3 | 5 | 3 min |
Pull-Ups | 4 | near failure | 90 sec |
Barbell Row | 4 | 8 | 90 sec |
Lat Pulldown | 3 | 10-12 | 60 sec |
Barbell Curl | 3 | 10 | 60 sec |
Quads, hamstrings, and glutes — squat pattern first, then posterior chain.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 6-8 | 2-3 min |
Romanian Deadlift | 3 | 8-10 | 90 sec |
Walking Lunge | 3 | 12 / leg | 60 sec |
Leg Curl | 3 | 12 | 60 sec |
Calf Raise | 4 | 15 | 45 sec |
Push and Pull days alternate pressing and pulling volume, so recovery for one doesn't interfere with the other — you can run this at 6 days a week without your shoulders or lower back ever getting two hard sessions in a row.