Push Pull Legs Workout Template

The Push Pull Legs (PPL) workout template below offers a great starting point for creating your own PPL program. Simply download the template, fill in the blanks with your own exercises and reps, and you’re ready to go!

Push Pull Legs (PPL) Workout Templates in Different Formats

Downloadable Push Pull Legs (PPL) Workout Templates

Choose between the two workout templates below (3-day and 6-day), available in Microsoft Excel, Google Sheets, and PDF formats. Just click on any of the download links and it will take you to the download form.

If you want to get access to templates in different formats or for different purposes, check out all available workout templates.

3-Day Push Pull Legs Workout Template

Zoomed In 3-Day PPL Workout Example

Click to Enlarge

This workout routine template features three workout days per week. You can build workout days where each day focuses on a different “push”, “pull”, or “legs” exercise group. This routine is best for beginner to intermediate lifters. However, it can also be easily adjusted to accommodate more advanced lifters as well.

6-Day Push Pull Legs Workout Template

Zoomed In 6-Day PPL Workout Example

Click to Enlarge

This six-day workout template is ideal for more experienced lifters who are looking for more volume and frequency. You can build your workout however you want. For example, following a 3-day split in a workout order (push-pull-legs) or (push-legs-pull), have a rest day, and then repeat the same or slightly different workouts.

Could not find what you were looking for?

Contact me and I will try to create the template for you and add it to this page for other people to download as well.

What is the Push Pull Legs (PPL) Workout Routine?

The Push Pull Legs workout routine is a training split that involves dividing your workouts into three distinct categories: push, pull, and legs.

As the name suggests, the “push” workouts focus on exercises that primarily target the chest, shoulders, and triceps (the pushing muscles).

The “pull” workouts focus on exercises that primarily target the back and biceps (the pulling muscles).

And finally, the “legs” workouts focus on exercises that target the quadriceps (quads), hamstrings, glutes, and calves.

Is the Push Pull Legs Split Right for Me?

The Push Pull Legs split may seem to be more suited for intermediate to advanced lifters, but the reality is that it can be used by just about anyone, regardless of their training experience.

One thing to note is that beginner lifter would typically require less training volume compared to intermediate and advanced lifters.

Therefore, it might be a better idea for beginner and/or intermediate lifters to start with a 3-day PPL split before progressing to a more advanced split like the 6-day PPL split.

Push Pull Legs (PPL) Workout Template Highlights

Some of the main highlights of the PPL workout template are:

  • It’s simple and easy to use
  • It’s fully customizable to your own liking
  • You can choose between a 3-day or 6-day workout plan
  • It’s available in Microsoft Excel, Google Sheets, and PDF formats

How to Build PPL Workout Routine

Before we get into how to build your own PPL workout plan, let’s first go over some of the basics and familiarize ourselves with the associated muscle groups and exercises that are commonly used in a workout.

Push Exercises

  • Chest: Bench Press, Incline Bench Press, Flyes, etc.
  • Shoulders: Military Press, Arnold Press, Lateral Raise, etc.
  • Triceps: Tricep Extensions, Pushdowns, Overhead Tricep Extensions, etc.

Pull Exercises

  • Back: Lat Pulldowns, Seated Rows, Bent Over Rows, etc.
  • Biceps: Bicep Curls, Hammer Curls, Concentration Curls, etc.

Legs Exercises

  • Quadriceps: Squats, Leg Press, Leg Extensions, etc.
  • Hamstrings & Glutes: Hamstring Curls, Good Mornings, Glute-Ham Raises, Hip Thrusts, etc.
  • Calves: Standing Calf Raises, Seated Calf Raises, Donkey Calf Raises, etc.

Now that we have a good understanding of the muscle groups and exercises involved in a typical PPL workout routine, let’s move on to how to build your own routine.

Follow the steps below to create your very own program:

  1. Submit the form to access the template download page.
  2. Choose between a 3-day or 6-day split, and your preferred format (Microsoft Excel, Google Sheets, or PDF format), and download or make a copy of it.
  3. Open the workout template file and go to the “Workout Setup” tab (skip this step if you use the template in PDF format).
  4. Start filling in the blanks by first, selecting an appropriate muscle group (applies only to Google Sheets and Excel templates), then selecting an exercise, sets, rep ranges, rest periods, and weight. Using the template in Excel and Google Sheets you will use dropdown menus and a pre-built database that contains all the major exercises, making it easy to select the ones you want.
  5. You can also add additional notes in the “Notes” column if you want.
  6. Repeat the process for all the other workouts (Push, Pull, Legs) in your routine.

Once you’re done, save the file and you’re ready to start working out!

Completed 6-Day PPL Workout Example


Each of the templates also includes an example workout routine to give you a better idea of how to fill in the blanks.

To learn more about how to configure the workout template in Microsoft Excel and Google Sheets formats, as well as change, for example, sets, rep ranges, exercises, etc., check out the corresponding resources below:

How to Track PPL Workout Routine

Tracking your workout progress is an important part of any workout routine, and the PPL routine is no different.

When you have created your weight training workout program using the template, the next step is to start tracking your workouts.

If you have created your workout plan using either spreadsheet formats (Excel or Google Sheets), then tracking your workout progress is as simple as entering your training data (sets, reps, weight lifted, and notes) in the “Week 1”, “Week 2”, “Week 3”, etc., tabs, until you complete the program.

Note that results from previous weeks will be pre-filled for the next weeks (it serves as a reference to what you did in the previous week – try to beat that number). Just delete the content in the cell and fill in your actual results.

The workout log will automatically calculate the volume (sets x reps x weight) for each exercise. Furthermore, you will be able to overview your progress in the “Volume Tracker” table, which can be found on the “Performance” tab.

Workout Template Performance Tracker

If you use the template in PDF format, simply print out the document and fill it in by hand each time you complete a workout. Or enter workout results digitally. But note that you will have to create a new copy of the PDF document for each week.

Frequently Asked Questions

The duration of the typical Push Pull Legs workout is between 45 minutes and 1 hour.

Plus, you should also factor in the time it takes to warm up, cool down, or do some ab work, which can add an additional 15-20 minutes to your workout.

A typical Push Pull Legs workout routine consists of 4-7 exercises. Where the first few exercises are typically compound exercises (multi-joint exercises that work multiple muscle groups at the same time). The last few exercises are isolation exercises (single-joint exercises that target one specific muscle group).

A 3-day workout routine is enough for most beginners and even some intermediate lifters. Once you get more experience you would probably want to increase the frequency, you can do a 6-day PPL split.

Push Pull Legs routine done 6 days per week might be too much for some people, especially beginners. If you’re not sure if 6 days a week is too much, start with 3 days per week and see how your body reacts. You can always increase the frequency later on.

Yes, you need at least 1-2 rest days per week when doing a Push Pull Legs workout routine. And if you feel like you need more, don’t hesitate to take an extra day or two off. Another important thing to remember is that you should train the same major muscle group after 48 hours of rest. So, if you train the chest on Monday, you shouldn’t train it again until Wednesday or Thursday.

Yes, a beginner trainee can follow a Push Pull Legs workout program. It’s best however to follow a 3-day workout routine or even better a full-body or upper/lower routine when starting out.

If you are a beginner lifter then following a full Push Pull Legs workout routine (all three workouts) once per week is enough. But if you are more experienced, then you might benefit more by doing a PPL routine up to 2 times per week.

Just make sure to leave at least 48 hours of rest between training the same muscle group.

Download the Free PPL Workout Plan Templates

Now that you know a bit more about the Push Pull Legs workout program, it’s time to put theory into practice and start making gains!

You can download the free workout templates by following the steps below:

  • Fill in the form underneath.
  • Confirm your email address by clicking on the link in the email that will be sent to you.
  • You will then be taken to the download page where you can choose the template you want to get access to.
  • Click on the download links underneath the description to download or make a copy of the template.
Something went wrong. Please try again.
You are almost there. But first, go to your email inbox and click the confirmation button.

Download Your Templates Now

By clicking the “Download Now” button, I agree to the terms of the Privacy Policy. GFitness Online uses the information you provide to contact you about our relevant content. You can unsubscribe from these communications at any time.

I hope you found this useful. If you have any questions, or suggestions on how to improve the templates, please feel free to contact me.