A Full Week of Push-Pull-Legs Training (With Volume Dialled In)

Last week, I introduced the Push-Pull-Legs (PPL) training split and delved into why it’s a solid approach for beginners.

Today, I’m following up with a fully structured, ready-to-use sample week — carefully balanced so each major muscle group gets close to 10 working sets, which is widely recognised as the sweet spot for building muscle and progressing as a beginner.

The 3-Day PPL Split (Balanced for Volume)

This version is designed for training three days a week — for example, Monday, Wednesday, Friday — with full-body coverage and smart recovery between sessions.

Day 1 – Push (Chest, Shoulders, Triceps)

• Barbell Bench Press – 4 sets of 6–8

• Incline Dumbbell Press – 3 sets of 10

• Dumbbell Shoulder Press – 3 sets of 10

• Dumbbell Lateral Raise – 3 sets of 12–15

• Triceps Pushdowns – 3 sets of 12

• Close-Grip Push-Ups – 2 sets to fatigue

What this hits:

• ~10 sets for chest

• ~10 sets for shoulders

• ~10 sets for triceps (including indirect pressing work)

Day 2 – Pull (Back, Biceps)

• Lat Pulldown (or Assisted Pull-Up) – 4 sets of 8–10

• Seated Cable Row – 3 sets of 10

• Single-Arm Dumbbell Row – 3 sets of 10 each side

• Face Pulls – 2 sets of 15

• Dumbbell Curls – 3 sets of 12

• Hammer Curls – 2 sets of 10

What this hits:

• ~10 sets for back

• ~10 sets for biceps (with added pulling volume)

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

• Barbell or Goblet Squats – 4 sets of 8

• Walking Dumbbell Lunges – 3 sets of 20 steps

• Dumbbell Romanian Deadlifts – 3 sets of 10

• Leg Curl Machine – 3 sets of 12

• Glute Bridges or Hip Thrusts – 2 sets of 15

• Standing Calf Raises – 3 sets of 15

• Seated Calf Raises – 1–2 sets of 15

What this hits:

• 7–8 sets for quads

• 8–9 sets for hamstrings and glutes

• 4 sets for calves

Why This Volume Works

Research and real-world coaching experience both show that 8–12 sets per muscle group per week is a great place for beginners to start.

This plan gives each area just enough stimulus without leaving you too sore or overwhelmed — which means better consistency and faster results.

Want A Fuller Plan?

If you’d like more support or a full plan written just for you contact me today and let’s chat about how I can help.

Final Thoughts

If you’ve been unsure how to structure your training, the push-pull-legs split is one of the simplest, most effective ways to start.

With this sample week, you now have a ready-to-go plan you can follow for strength, muscle growth, and gym confidence.

Bookmark this post or screenshot it — and let me know how it goes.