Push/Pull/Legs: a split, not one fixed routine
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What is separated
| Session | Emphasis | Examples |
|---|---|---|
| Push | Upper-body pushing | Bench press, overhead press, triceps work |
| Pull | Upper-body pulling; deadlifts in some versions | Pull-ups, rows, curls |
| Legs | Lower body | Squats, leg presses, hamstrings and calves |
The deadlift shows why the label is insufficient: Matthews places it on a Pull day, Lockridge on Legs. Both are called PPL, but lower-body loading is distributed differently.12
Two versions that should not be merged
| Source | Described schedule | Set and rest example |
|---|---|---|
| Michael Matthews, Legion, updated 2024 | Variants from 2 to 6 days; the 3-day version separates Push, Pull and Legs with non-lifting days | Push 1 bench press: 3 × 4–6, 3–5 minutes rest |
| Roger Lockridge, Muscle & Strength, 2024 | 3-day beginner version with recovery between sessions | Press table says 5 × 5; text specifies two light/moderate sets followed by three working sets at one load |
The second row does not mean five heavy working sets: the source text separates preparation from the three working sets for exercises marked with five reps. Copying the table without that note would change volume.2
Three days or six?
A Push–Pull–Legs cycle over three days exposes each category once per week; repeating it over six days gives two exposures. That does not automatically double a useful stimulus: retaining all session sets also doubles weekly sets. Matthews reserves his six-day version for experienced people recovering well and able to manage extra volume. That is his proposal’s criterion, not a mandatory destination.1
Lockridge instead specifies three days for the version consulted and recommends recovery days. Repeating that routine over six sessions does not retain “beginner” as a guarantee of suitability.2
Progression and reserve: attributed rules
Matthews generally proposes 1–3 reps in reserve and a load increase after reaching the top of a rep range. In his 4–6-rep deadlift example, six reps lead to a 10 lb increase on the next set; if subsequent reps fall to three or fewer, load falls by 5 lb. That is about +4.5 and −2.3 kg: a rule of his version, not a general PPL law.1
Lockridge proposes recording workouts and improving load or reps. His press example moves from 75 to 80 lb or tries an extra rep at the same load. These are source alternatives, not the identical progression used by Matthews.2
Rest intervals also differ
Matthews assigns 3–5 minutes to heavier compounds and 2–3 to several accessories. Lockridge’s table says 1–2 minutes while its text says two minutes between sets and exercises. This internal difference is disclosed, not turned into one “official PPL” rest rule.12
Illustrative examples, not a prescription
Three sets of five produce 15 working reps. Repeating the same exercise for the same three sets twice per week gives six sets and 30 reps: changing the calendar is not neutral. This excludes warm-up and other exercises.
In Lockridge’s press example, if the five listed sets contain two preparation sets and three working sets, the working-set count is three, not five. Comparisons require the same definition of “set”. Muscles involved in bench and overhead pressing overlap: adding all sets as though they were independent for every muscle would be another mistake.
Limits and endurance
- These sources are named practical proposals on commercial sites, not evidence that PPL is superior to full-body or upper/lower training.
- The split name does not determine volume, intensity or stall management. No routine generator is provided here.
- Deadlift and leg placement matter when combined with running or cycling. The consulted sources do not validate a specific endurance schedule.
- Commercial supplement recommendations in the sources are unnecessary to define PPL and are not adopted here.
Sources
- Michael Matthews, Push Pull Legs Routines, Legion, updated 12 December 2024. Structure, variants, examples and progression rules consulted.
- Roger “Rock” Lockridge, 3 Day Push/Pull/Legs Workout for Beginners, Muscle & Strength, 2024 version. Text and tables consulted with their respective instructions kept separate.
Sources consulted on 29 October 2026. Author proposals remain distinct; arithmetic examples are not individual recommendations.