MariposasPush/Pull/Legs (PPL): The Complete Guide
By Zachary, builder of Mariposas
· Last updated June 2026
Push/pull/legs is one of the most popular training splits for good reason, it’s simple, scalable, and groups exercises in a way that makes recovery easy to manage.
How the split works
- Push day: chest, shoulders, triceps
- Pull day: back and biceps
- Legs day: quads, hamstrings, glutes, calves
Who it’s for
PPL suits anyone who can train 3 or 6 days a week. Run it once through for a 3-day week, or twice for a high-frequency 6-day week. It scales cleanly as you progress.
A sample week
A common 6-day layout is Push / Pull / Legs / Push / Pull / Legs with one rest day. On 3 days, just do each once. Lead every day with compound lifts, then add isolation work.