Take your training to the next level with this intermediate PPL workout plan. Designed for muscle growth, strength, and athletic performance, this routine balances volume, intensity, and recovery—perfect for lifters who have already built a solid foundation.
What Is a PPL Workout Split?
A Push Pull Legs (PPL) split divides your workouts into 3 categories:
- Push → Chest, Shoulders, Triceps
- Pull → Back, Biceps, Rear Delts
- Legs → Quads, Hamstrings, Glutes, Calves
Ideal frequency: 6 days/week (PPL x2) or 3–4 days/week (rotational)
Weekly Workout Structure
Option 1 (Recommended):
- Day 1 – Push
- Day 2 – Pull
- Day 3 – Legs
- Day 4 – Push
- Day 5 – Pull
- Day 6 – Legs
- Day 7 – Rest
Option 2 (Moderate):
- 3–4 days/week (rotate PPL)
Pre-Workout Warm-Up Routine (10–12 mins)
1. General Warm-Up (3–5 mins)
- Jump rope/treadmill jog
- Rowing machine (light)
2. Dynamic Mobility (5–7 mins)
- Arm circles – 15 reps each direction
- Hip circles – 10 reps
- Walking lunges with twist – 10 reps/leg
- Bodyweight squats – 15 reps
- Leg swings – 10 reps each
3. Activation (Optional but powerful)
- Resistance band pull-aparts – 15 reps
- Glute bridges – 15 reps
Push Day (Chest, Shoulders, Triceps)
1. Barbell Bench Press – 4 sets × 6–8 reps
2. Incline Dumbbell Press – 3 sets × 8–10 reps
3. Overhead Shoulder Press (Barbell/Dumbbell) – 3 sets × 6–8 reps
4. Dumbbell Lateral Raises – 3 sets × 12–15 reps
5. Cable Chest Fly – 3 sets × 10–12 reps
6. Triceps Pushdown – 3 sets × 10–12 reps
7. Overhead Triceps Extension – 2–3 sets × 10–12 reps
Pull Day (Back, Biceps, Rear Delts)
1. Deadlift – 3–4 sets × 4–6 reps
2. Lat Pulldown / Pull-Ups – 3 sets × 8–10 reps
3. Seated Cable Row – 3 sets × 8–10 reps
4. Face Pulls – 3 sets × 12–15 reps
5. Barbell Curl – 3 sets × 8–10 reps
6. Hammer Curl – 2–3 sets × 10–12 reps
Leg Day (Quads, Hamstrings, Glutes, Calves)
1. Barbell Squat – 4 sets × 6–8 reps
2. Romanian Deadlift – 3 sets × 8–10 reps
3. Leg Press – 3 sets × 10–12 reps
4. Walking Lunges – 3 sets × 10 reps/leg
5. Leg Curl Machine – 3 sets × 10–12 reps
6. Standing Calf Raises – 4 sets × 12–15 reps
Post-Workout Stretching Routine (8–10 mins)
Hold each stretch for 20–30 seconds
- Chest stretch (doorway)
- Shoulder cross-body stretch
- Seated hamstring stretch
- Standing quad stretch
- Calf stretch (wall)
- Child’s pose
Helps reduce soreness, improve flexibility, and speed recovery.
Progression Strategy (IMPORTANT)
To actually grow (not just survive workouts):
- Increase weight when you hit max reps
- Add 1–2 reps each week
- Focus on controlled form (2–3 sec eccentric)
- Rest:
- Heavy lifts → 2–3 mins
- Isolation → 60–90 sec
Nutrition & Recovery Tips
- Protein: 1.6–2.2g per kg bodyweight
- Sleep: 7–8 hours minimum
- Hydration: 3–4L daily
- Deload every 6–8 weeks
Final Thoughts
This Intermediate PPL plan is one of the most effective systems for building a strong, aesthetic, and athletic body. Stay consistent, push intensity smartly, and track your progress.
Train hard. Recover harder. Dominate.