Push/Pull/Legs (PPL)
PPL is one of the most popular training splits for intermediate lifters. It organizes training by movement pattern — push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes). Running the cycle twice per week gives each muscle group optimal frequency for growth.
Program Structure
Push A
Chest & Shoulders (Heavy)- Bench Press 4x5
- Overhead Press 3x6
- Incline DB Press 3x10
- Lateral Raises 3x15
- Tricep Pushdowns 3x12
Pull A
Back & Biceps (Heavy)- Barbell Row 4x5
- Weighted Pull-ups 3x6
- Cable Rows 3x10
- Face Pulls 3x15
- Barbell Curls 3x10
Legs A
Quads & Hamstrings (Heavy)- Back Squat 4x5
- Romanian Deadlift 3x8
- Leg Press 3x10
- Leg Curls 3x12
- Calf Raises 4x15
Push B
Chest & Shoulders (Volume)- DB Bench Press 4x10
- Arnold Press 3x10
- Cable Flyes 3x12
- Lateral Raises 4x12
- Overhead Tricep Ext 3x12
Pull B
Back & Biceps (Volume)- Pendlay Row 4x8
- Lat Pulldown 3x10
- DB Rows 3x12
- Rear Delt Flyes 3x15
- Hammer Curls 3x12
Legs B
Quads & Hamstrings (Volume)- Front Squat 4x8
- Stiff-Leg Deadlift 3x10
- Bulgarian Split Squat 3x10/leg
- Leg Extensions 3x15
- Calf Raises 4x12
Progression Model
Double progression: Increase reps within prescribed range, then add weight when top of range is reached. Heavy days (A) progress at RPE 8-9, volume days (B) at RPE 7-8.
Best For
- ✓Intermediate lifters with 1+ year of training
- ✓Athletes who can train 6 days per week
- ✓Hypertrophy-focused goals with strength maintenance
- ✓Lifters who respond well to higher training frequency
How to use this template on IronCoaching
This Push/Pull/Legs (PPL) template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.
Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.
This template works well as a high-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.
Related resources
Use this template
Sign up for IronCoaching, build this program in the program builder, and assign it to your clients via IronLedger.
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