Push-Pull-Legs Split for Limited Equipment

The Push-Pull-Legs (PPL) split is ideal for home gyms with limited equipment because it naturally groups exercises by movement pattern rather than by body part — reducing the amount of equipment you need in any single session.

The Split (6-Day Rotating)

Push Day (Chest, Shoulders, Triceps)

• Barbell Bench Press — 4×6-8
• Overhead Press — 3×8-10
• Incline Dumbbell Press — 3×10-12
• Lateral Raises — 4×12-15
• Tricep Pushdowns (band or cable) — 3×12-15

Pull Day (Back, Biceps, Rear Delts)

• Deadlift — 1×5 (heavy) or 3×5 (moderate)
• Barbell Rows — 4×6-8
• Pull-Ups — 3× failure
• Dumbbell Rows — 3×10-12
• Barbell Curls — 3×10-12

Legs Day

• Barbell Squat — 4×6-8
• Romanian Deadlift — 3×8-10
• Bulgarian Split Squats — 3×10-12 per leg
• Calf Raises — 4×15-20

Schedule: Push → Pull → Legs → Rest → repeat, or Push/Pull/Legs/Push/Pull/Legs/Rest for the 6-day version.

Equipment needed: Barbell, plates, power rack or squat stands, adjustable dumbbells, pull-up bar, bench.