The Push/Pull/Legs split: a no-nonsense guide

Push/Pull/Legs splits your week by movement pattern. Push days hit chest, shoulders, triceps. Pull days hit back and biceps. Leg days hit quads, hams, calves.

Running PPL six days a week means each muscle group gets hit twice — the sweet spot for hypertrophy in 2026's training literature.

Start with 4 working sets per major muscle group per session, RPE 7-8, and progressive overload every other week.