Training Program · May 2026
Push-Pull-Legs Split
The PPL split is ideal for home gyms with limited equipment — it groups exercises by movement pattern rather than body part, reducing what you need per 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.