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!
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
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
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.
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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.
- Chest: Bench Press, Incline Bench Press, Flyes, etc.
- Shoulders: Military Press, Arnold Press, Lateral Raise, etc.
- Triceps: Tricep Extensions, Pushdowns, Overhead Tricep Extensions, etc.
- Back: Lat Pulldowns, Seated Rows, Bent Over Rows, etc.
- Biceps: Bicep Curls, Hammer Curls, Concentration Curls, etc.
- 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:
- Submit the form to access the template download page.
- 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.
- Open the workout template file and go to the “Workout Setup” tab (skip this step if you use the template in PDF format).
- 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.
- You can also add additional notes in the “Notes” column if you want.
- 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!
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.
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
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.
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.