Beginner-Friendly Pull, Push, and Leg Workout Routine

1/7/20252 min read

man in white tank top holding bumper plate
man in white tank top holding bumper plate

If you’re new to the gym and looking for an effective way to structure your workouts, a pull-push-leg (PPL) routine is a fantastic place to start. This routine splits your workouts into three distinct days: pull (back and biceps), push (chest, shoulders, and triceps), and legs. It’s simple, efficient, and covers all major muscle groups to help you build strength and confidence in the gym.

As someone who has been weightlifting for over 10 years, I personally use this routine and incorporate it into my daily training. It’s a tried-and-true method that has helped me build consistency and make steady progress over time.

Here’s a beginner-friendly PPL routine that you can follow:

Day 1: Pull (Back and Biceps)

  1. Lat Pulldown – 3 sets of 10-12 reps
    Focus on pulling the bar to your chest while keeping your back straight.

  2. Seated Cable Row – 3 sets of 10-12 reps
    Keep your chest up and squeeze your shoulder blades together at the end of the movement.

  3. Dumbbell Bicep Curl – 3 sets of 10-12 reps
    Use a controlled motion and avoid swinging the weights.

  4. Face Pulls – 3 sets of 10-12 reps
    Adjust the cable height to your eye level and focus on working your rear delts.

Day 2: Push (Chest, Shoulders, and Triceps)

  1. Incline Dumbbell Press – 3 sets of 10-12 reps
    Focus on a slight incline to emphasize your upper chest.

  2. Dumbbell Shoulder Press – 3 sets of 10-12 reps
    Avoid locking your elbows at the top to keep tension on the shoulders.

  3. Tricep Pushdown (Cable) – 3 sets of 10-12 reps
    Keep your elbows close to your body and focus on extending your arms fully.

  4. Push-Ups – 3 sets to failure
    Modify to your skill level by doing knee push-ups if needed.

Day 3: Legs (Quads, Hamstrings, and Glutes)

  1. Bodyweight Squats – 3 sets of 10-12 reps
    Master your form before adding weights.

  2. Leg Press – 3 sets of 10-12 reps
    Avoid locking your knees at the top to protect your joints.

  3. Romanian Deadlifts (Dumbbells) – 3 sets of 10-12 reps
    Focus on keeping your back straight and hinging at the hips.

  4. Standing Calf Raise – 3 sets of 15-20 reps
    Pause at the top for a strong contraction.

Optional: Rest or Active Recovery

After completing the three workout days, take a rest day or engage in active recovery like walking, stretching, or yoga. Listen to your body and adjust as needed.

Tips for Success

  • Warm-Up: Spend 5-10 minutes warming up before each workout. Light cardio and dynamic stretches are great options.

  • Progression: Start with lighter weights to perfect your form, then gradually increase the resistance.

  • Rest Periods: Take 60-90 seconds of rest between sets to recover.

  • Consistency: Aim to complete the PPL routine 2-3 times per week. For example:

    • Week 1: Pull, Push, Legs, Rest, Pull, Push, Rest

    • Week 2: Legs, Pull, Push, Rest, Legs, Pull, Rest

  • Hydration and Nutrition: Fuel your body with nutrient-rich foods and stay hydrated to support recovery and performance.

By following this beginner-friendly PPL routine, you’ll develop a strong foundation for fitness while hitting all major muscle groups effectively. Remember, consistency and proper form are the keys to long-term success.