When it comes to gym workouts, few routines are as effective and time-tested as the Push Pull Legs (PPL) split. Whether you are just getting started at Planet Fitness or you’ve been training for years, this program offers a balanced, structured, and highly customizable workout plan. The PPL routine divides your workouts into three categories: Push (chest, shoulders, triceps), Pull (back, biceps), and Legs (quads, hamstrings, calves, glutes).

In this guide, we’ll cover:

• What the Push Pull Legs split is

• Why it works so well at Planet Fitness

• Detailed workout examples

• How to schedule your sessions

• Benefits of PPL training

• Tips for maximizing results with Planet Fitness equipment

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What is the Push Pull Legs Split?

The Push Pull Legs (PPL) routine is a training split that organizes workouts based on movement patterns:

• Push: Movements where you push weight away from your body, targeting chest, shoulders, and triceps.

• Pull: Movements where you pull weight toward your body, targeting back and biceps.

• Legs: Lower-body workouts focusing on quads, hamstrings, glutes, and calves.

This split ensures muscle balance, adequate recovery, and efficient use of time.

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Why Choose Planet Fitness for PPL?

Many people assume that Planet Fitness doesn’t have enough “serious” equipment for bodybuilding. However, with the right strategy, Planet Fitness offers more than enough tools for an effective PPL routine.

Key Equipment Available at Planet Fitness:

• Smith machine (for bench press, squats, rows)

• Dumbbells (up to 75 lbs in most locations)

• Cables and pulley machines

• Leg press and hamstring curl machines

• Cardio equipment (great for warm-up and fat loss)

The beauty of PPL is that it adapts perfectly to available equipment. You don’t need heavy barbells or Olympic platforms to make progress.

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Planet Fitness Push Day Workout

Push day focuses on chest, shoulders, and triceps.

Example Push Day Routine:

1. Smith Machine Bench Press – 4 sets of 8–12 reps

2. Dumbbell Shoulder Press – 3 sets of 10–12 reps

3. Chest Fly (Machine or Cables) – 3 sets of 12–15 reps

4. Lateral Raises (Dumbbells or Cables) – 3 sets of 12–15 reps

5. Overhead Tricep Extension (Cable Rope) – 3 sets of 10–12 reps

6. Tricep Pushdowns (Cable) – 3 sets of 12–15 reps

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Planet Fitness Pull Day Workout

Pull day emphasizes the back and biceps.

Example Pull Day Routine:

1. Lat Pulldowns – 4 sets of 8–12 reps

2. Seated Cable Rows – 3 sets of 10–12 reps

3. Dumbbell Rows – 3 sets of 10 reps each side

4. Face Pulls (Cable with Rope) – 3 sets of 12–15 reps

5. Dumbbell Bicep Curls – 3 sets of 12 reps

6. Hammer Curls – 3 sets of 12 reps

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Planet Fitness Leg Day Workout

Leg day builds the foundation of strength.

Example Leg Day Routine:

1. Leg Press Machine – 4 sets of 10–12 reps

2. Smith Machine Squats – 3 sets of 8–10 reps

3. Leg Curl Machine – 3 sets of 12 reps

4. Leg Extension Machine – 3 sets of 12 reps

5. Calf Raises (Smith or Leg Press) – 3 sets of 15–20 reps

6. Glute Bridges or Hip Thrusts (Smith) – 3 sets of 12 reps

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Scheduling Your Push Pull Legs Routine

There are multiple ways to schedule a PPL program:

• 3-Day PPL (Beginner-Friendly):

  • Monday: Push

  • Wednesday: Pull

  • Friday: Legs

• 6-Day PPL (Advanced):

  • Monday: Push

  • Tuesday: Pull

  • Wednesday: Legs

  • Thursday: Push

  • Friday: Pull

  • Saturday: Legs

The 6-day split allows for faster muscle growth, while the 3-day split ensures better recovery for beginners.

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Benefits of Push Pull Legs Training at Planet Fitness

1. Balanced Muscle Development

PPL ensures you train all major muscle groups evenly. No more skipping leg day!

2. Flexibility and Customization

You can adjust exercises based on available equipment, making it perfect for Planet Fitness.

3. Strength and Hypertrophy

The split allows for progressive overload—gradually increasing weight or reps to stimulate growth.

4. Recovery Optimization

By splitting movements into push, pull, and legs, each muscle group has time to rest and recover before being trained again.

5. Perfect for Beginners and Advanced Lifters

Beginners benefit from structure, while advanced lifters can train more frequently with intensity.

6. Fat Loss and Muscle Gain

Pairing PPL with Planet Fitness cardio machines helps achieve fat loss while building lean muscle.

7. Time Efficiency

Workouts last about 60–75 minutes and cover everything needed for progress.

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Tips for Maximizing PPL at Planet Fitness

• Progressive Overload: Increase weights or reps weekly.

• Form Over Weight: Focus on technique for safety and results.

• Warm-Up Properly: Use treadmills or ellipticals for 5–10 minutes.

• Track Workouts: Keep a journal or app to monitor progress.

• Nutrition Matters: Pair training with proper protein intake.

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Frequently Asked Questions

Q1. Can you build muscle with PPL at Planet Fitness?
Yes. While heavy barbells may not be available, Planet Fitness equipment is more than enough for muscle growth and toning.

Q2. Is PPL better than full-body workouts?
PPL allows for more volume per muscle group compared to full-body workouts, making it ideal for hypertrophy.

Q3. How long should I follow a PPL routine?
You can follow PPL indefinitely, adjusting exercises and weights as you progress.

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Conclusion

The Planet Fitness Push Pull Legs split is one of the most effective and sustainable workout programs for anyone looking to build muscle, gain strength, and improve overall fitness. With the right approach, consistency, and progression, you can achieve incredible results—even without barbells and heavy free weights.

Whether you’re a beginner starting out with a 3-day plan or an advanced lifter ready for a 6-day split, Planet Fitness provides the equipment, environment, and accessibility to make PPL training a ga