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  3. Push / Pull / Legs Programming

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Training · bodybuilding

Push / Pull / Legs Programming

7 min read 1,780 views 5 comments

A flexible PPL split balances frequency and recovery for intermediate lifters training 4-6 days a week.

Push / Pull / Legs

PPL rotates pushing, pulling, and lower-body days. Scale frequency to your recovery and schedule.

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Marcus Lindqvist

@marcus

2,560 Aura

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Published
Jul 1, 2026
Updated
Jul 5, 2026
Category
Training
Complexity
intermediate

Tags

hypertrophyprogressive-overload

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Structural Semantic