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Are you looking for a new challenge in your workout routine? Look no further than a 3 day barbell-only push, pull, legs (PPL) workout. This full-body routine will test your strength and endurance, and leave you either feeling like a boss. That or in a pool of tears, lying on the floor.
First things first, let’s break down what a push, pull, legs workout means.
A push movement is any exercise that works your chest, shoulders, and triceps. Examples of push movements include the bench press, overhead press, and push-ups.
A pull movement is any exercise that works your back and biceps. Examples of pull movements include pull-ups, rows, sled pulls, and deadlifts.
And finally, leg movements are any exercises that work your quads, hamstrings, and glutes. Examples of leg movements include squats, lunges, and deadlifts (yes, deadlifts count as both a pull and leg movement).
How The 3 Day Barbell-Only Push, Pull, Legs Workout Routine Works
Now that we have that cleared up, let’s get into the workout. This routine can be done as a circuit, with each exercise being done for 3-5 sets of 8-12 reps.
As the name indicates, every exercise will be performed with a barbell. The weight you add to the bar is based on your own physical ability to lift it for the given sets and reps.
You can also do it as a pyramid, starting with one rep of each exercise and working your way up to 10 reps of each exercise. Whichever way you choose to do it, make sure to warm up properly and use proper form to avoid injury.
It is also recommended to take 1 day of rest before repeating the cycle. Feel free to adjust the number of sets and reps to fit your fitness level, and always challenge yourself to increase weight and reps as you progress.
3 Day Push, Pull, Legs Example Split
Day 1: Push Workout
- Barbell bench press: This classic chest exercise will work your chest, shoulders, and triceps. Make sure to keep your core engaged and lower the barbell to your chest, not your neck. 3 sets of 8-12 reps
- Barbell overhead press: This exercise will work your shoulders and triceps. Keep your core tight and press the barbell overhead, making sure to not lock out your elbows. 3 sets of 8-12 reps
- Barbell push press: This exercise combines the overhead press with a slight leg drive to help press the barbell overhead. Make sure to keep your core engaged and use your legs to help press the barbell up. 3 sets of 8-12 reps
- Barbell push jerks: Similar to the push press, but instead of just using your legs to press the barbell overhead, you will also dip and drive under the barbell to catch it in a full lockout overhead position. This exercise is great for explosive power and coordination. 3 sets of 8-12 reps
Day 2: Pull Workout
- Barbell rows: This exercise will work your back and biceps. Keep your core tight and pull the barbell towards your chest, making sure to squeeze your shoulder blades together at the top of the movement. 3 sets of 8-12 reps
- Barbell deadlifts: This exercise works your entire back, as well as your quads, hamstrings, and glutes. Make sure to keep your core engaged and your back straight as you lift the barbell off the ground. 3 sets of 8-12 reps
- Barbell pull-ups: This exercise is a great way to work your back and biceps. Use an overhand grip and pull yourself up towards the bar, making sure to keep your core tight. 3 sets of 8-12 reps
- Barbell power cleans: This exercise is a great way to work your back, legs, and explosive power. Start with the barbell on the ground and explosively lift it up to your shoulders, catching it in a squat position. 3 sets of 8-12 reps
Day 3: Leg Workout
- Barbell squats: This exercise works your quads, hamstrings, and glutes. Keep your core tight and your back straight as you lower yourself down, making sure to not let your knees go past your toes. 3 sets of 8-12 reps
- Barbell lunges: This exercise works your quads, hamstrings, and glutes. Keep your core tight and step forward, lowering yourself down until your back knee is almost touching the ground. 3 sets of 8-12 reps
- Barbell deadlifts: This exercise works your quads, hamstrings, and glutes, as well as your back. Make sure to keep your core engaged and your back straight as you lift the barbell off the ground. 3 sets of 8-12 reps
- Barbell good mornings: This exercise works your lower back and glutes. Start with the barbell on your shoulders and bend forward at the hips, making sure to keep your core tight and your back straight.3 sets of 8-12 reps
Related Reading: The Best Foot and Leg Massagers
Why is the 3 Day Push, Pull, Legs workout so difficult?
- It targets multiple muscle groups: Unlike a typical workout that focuses on one specific body part, the push, pull, leg workout targets multiple muscle groups. This means that you are working your chest, shoulders, triceps, back, biceps, quads, hamstrings, and glutes all in one workout. With all of that load, this can be challenging for your body to handle, especially if you are new to this type of workout.
- It requires full-body strength and endurance: The push, pull, leg workout requires full-body strength and endurance. You will be performing exercises that require a lot of energy and effort, such as deadlifts, squats, and pull-ups. This can be challenging for your body to keep up with, especially if you are not used to this type of workout.
- It involves compound movements: The push, pull, leg workout mainly involves compound movements which means multiple joints and muscle groups are activated. This type of movement is beneficial for muscle growth and strength but it is also challenging for the body.
- It requires proper form and technique: The push, pull, leg workout requires proper form and technique, as well as a significant amount of focus and control. This can be challenging for some people, especially if they are new to this type of workout or if they are not used to paying attention to their form and technique.
What are some substitution exercises for each day?
Day 1: Push Workout
- Substitution for Barbell bench press: Dumbbell bench press or incline press
- Substitution for Barbell overhead press: Dumbbell overhead press or lateral raises
- Substitution for Barbell push press: Dumbbell push press or kettlebell push press
- Substitution for Barbell push jerks: Dumbbell push jerks or kettlebell push jerks
Day 2: Pull Workout
- Substitution for Barbell rows: Dumbbell rows or kettlebell rows
- Substitution for Barbell deadlifts: Sumo deadlifts or trap bar deadlifts
- Substitution for Barbell pull-ups: Lat pull-downs or pull-ups with assistance bands
- Substitution for Barbell power cleans: Dumbbell power cleans or kettlebell power cleans
Day 3: Leg Workout
- Substitution for Barbell squats: Goblet squats or front squats
- Substitution for Barbell lunges: Split squats or Bulgarian split squats
- Substitution for Barbell deadlifts: Sumo deadlifts or trap bar deadlifts
- Substitution for Barbell good mornings: Single leg good mornings or kettlebell swings
FAQ
Is a 3 Day PPL Split enough to build muscle?
For a beginner, a 3 day PPL split can be enough to see muscle growth, as it allows for adequate recovery and progression in weight, sets and reps. As the individual progresses, they may find that they need to increase the frequency of training to continue to see muscle growth.
However, according to one study:
The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.
National Library of Medicine
It’s worth noting that muscle growth is not only determined by the workout routine, but also by other factors such as adequate nutrition, recovery and consistency.
To get the most from a 3 Day PPL split, what should I eat?
Lifting weights is no joke and if you want to see results, you have to eat accordingly with protein being the key.
Protein is essential for building and repairing muscle tissue, so it’s important to make sure you’re getting enough in your diet. Aim for at least 1 gram of protein per pound of body weight.
Good sources of protein include lean meats, fish, eggs, dairy, and plant-based options like beans and lentils.
Final Thoughts
If you are someone that wants to push themself physically and mentally, I would recommend a 3 day push, pull, legs (PPL) split. It is as an effective workout routine for building muscle and strength. This type of workout routine allows for balanced muscle development and efficient use of workout time.
The key for success is to focus on progressive overload, meaning that you should aim to increase the weight, sets and reps over time, and ensure a proper recovery between sessions.
Remember the information laid out here is merely a blueprint. Your individual results may vary and must be tailored to you. If you’re still feeling a little lost, it’s always a good idea to consult with a qualified fitness professional to create a workout plan that is suitable for your needs.
The authors and editors that comprise the Recovatech Team have 20+ years of combined experience and knowledge covering the topics of strength, fitness, and recovery. We are impassioned in our pursuit of presenting the most up-to-date information on strength training, cardio fitness, physical rehab, functional movement, nutrition, workout recovery, and best-in-class reviews. Should you feel inclined, please reach out to us at admin[at]recovatech.com.