Push, Pull, Legs, Split: Is It Right for New Lifters?

Strength training is a cornerstone of physical health, performance, and aesthetics. For new lifters, the choice of training program can make the difference between steady progress and frustration. One of the most popular training splits is the “Push Pull Legs ” (PPL) routine, which organizes workouts into pushing movements, pulling movements, and leg-focused sessions.

This article examines whether PPL is the right choice for new lifters, using scientific evidence and practical insights.

Understanding the Push, Pull, Legs Split

The PPL split is structured around movement patterns:

• Push: Chest, shoulders, and triceps (pressing and pushing movements).
• Pull: Back and biceps (pulling movements).
• Legs: Quadriceps, hamstrings, glutes, calves.

This organization ensures balanced development across major muscle groups and makes it easier to avoid overlapping fatigue. A common setup is training six days per week, repeating the cycle twice, or training three to four days per week with one cycle per week.

The Needs of New Lifters

Rapid Adaptations

New lifters experience “newbie gains”—rapid improvements in strength and muscle due to neural adaptations and increased efficiency in motor unit recruitment (Moritani & deVries, 1979). During this phase, training frequency and volume can be lower than in advanced athletes while still producing significant results.

Learning Movement Patterns

Motor learning is critical early on. Research shows that repeated practice of fundamental lifts (e.g., squat, deadlift, bench press) enhances neuromuscular efficiency (Carroll et al., 2001). Programs for new lifters must emphasize skill acquisition, safe technique, and progressive overload.

Recovery Considerations

New lifters may recover faster from training than advanced athletes because absolute training loads are lighter. However, improper programming can still cause overtraining, particularly if the split involves high volume without adequate rest.

Advantages of Push, Pull, Legs for New Lifters

Balanced Muscle Group Targeting

PPL inherently reduces the risk of neglecting major muscle groups, which is common in body-part splits. Balanced training supports posture, reduces injury risk, and promotes proportional growth (Behm & Sale, 1993).

Flexibility of Frequency

The PPL model adapts to different training schedules. A three-day-per-week plan allows beginners to train each movement pattern once weekly. A higher-frequency version (four to six days per week) enables faster progression once the lifter adapts.

Reduced Overlap and Fatigue

Dividing pushing and pulling reduces direct muscle overlap. For example, training chest and triceps on push day avoids immediate back fatigue from pulling. This supports performance consistency across sessions.

Familiarization with Compound Movements

PPL programs emphasize compound lifts such as squats, deadlifts, bench presses, and pull-ups. These movements stimulate greater hormonal responses (Kraemer & Ratamess, 2005) and are essential for building a foundation.

Limitations of Push, Pull, Legs for New Lifters

Volume Distribution

PPL often involves higher volume per session than full-body routines. Beginners may struggle with fatigue and technique breakdown late in long workouts. Research suggests that spreading volume across multiple sessions per week improves hypertrophy outcomes (Schoenfeld et al., 2016).

Frequency Limitations at Low Weekly Training

If a new lifter can only train three times per week, each muscle group is trained only once weekly under a strict PPL setup. Studies indicate that twice-weekly stimulation of a muscle group produces superior growth compared to once-weekly sessions (Schoenfeld et al., 2019).

Complexity and Progression

While simple in structure, PPL can overwhelm new lifters if they attempt advanced variations, excessive volume, or six-day-per-week commitments. Beginners often benefit more from full-body routines that emphasize fewer movements with higher frequency.

Comparison to Other Beginner Programs

Full-Body Training

Full-body training three times per week is widely recommended for beginners. Research supports higher frequency for maximizing strength and hypertrophy early on (Ogasawara et al., 2013). Programs like Starting Strength and StrongLifts 5×5 use this model effectively.

Upper/Lower Split

An upper/lower split offers more frequency than PPL at low weekly training volumes. For example, a four-day upper/lower split hits each muscle group twice per week, aligning with hypertrophy research.

PPL Adaptations for Beginners

For new lifters, a modified PPL may work best:

• Training four days per week (Push, Pull, Legs, Full-Body).
• Reducing accessory volume to focus on core lifts.
• Using progressive overload with gradual weight increases.

Scientific Evidence on Frequency, Volume, and Hypertrophy

A large body of research guides program design for new lifters:

• Training Frequency: Twice per week per muscle group leads to greater hypertrophy than once per week (Schoenfeld et al., 2019).
• Volume: Ten to twenty sets per muscle group per week is effective for most individuals (Schoenfeld, 2010).
• Progressive Overload: Gradual increases in load or volume are essential for long-term progress (Kraemer & Ratamess, 2004).
• Compound vs. Isolation: Compound lifts produce greater strength and size gains compared to isolation-only routines in beginners (Gentil et al., 2013).

Practical Guidelines for New Lifters Considering PPL

When PPL Works

• You can train four or more times per week.
• You want a structured routine emphasizing balanced development.
• You enjoy dividing workouts into clear categories.

When Full-Body or Upper/Lower is Better

• You can only train two to three days per week.
• You need frequent practice of core lifts to master form.
• You prefer shorter sessions with less per-day fatigue.

Programming Tips

• Keep sessions under 75 minutes to avoid form breakdown.
• Prioritize compound lifts before accessory work.
• Use linear progression: small weekly increases in load.
• Focus on technique over load in the first six months.

Conclusion

The push, pull, legs split is an effective structure for many lifters, but it may not be the optimal starting point for new lifters who train only two to three times per week. For beginners with limited time, full-body or upper/lower splits offer more frequent exposure to key lifts, faster motor learning, and evidence-based hypertrophy benefits. However, with thoughtful modifications, PPL can serve as a suitable foundation for new lifters progressing into intermediate training.

Bibliography

• Behm, D.G. & Sale, D.G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
• Carroll, T.J., Riek, S. & Carson, R.G. (2001). Neural adaptations to resistance training. Sports Medicine, 31(12), 829-840.
• Gentil, P., Soares, S. & Bottaro, M. (2013). Single vs. multi-joint resistance exercises: Effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 4(1), 46-53.
• Kraemer, W.J. & Ratamess, N.A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
• Kraemer, W.J. & Ratamess, N.A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.
• Moritani, T. & deVries, H.A. (1979). Neural factors versus hypertrophy in the time course of muscle strength gain. American Journal of Physical Medicine, 58(3), 115-130.
• Ogasawara, R., Yasuda, T., Sakamaki, M., Ozaki, H. & Abe, T. (2013). Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. Clinical Physiology and Functional Imaging, 33(3), 171-176.
• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
• Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
• Schoenfeld, B.J., Grgic, J., Ogborn, D. & Krieger, J.W. (2019). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(Supplement 1), S1-S18.

Key Takeaways