The most effective workout split for muscle growth and strength
Discover the Push/Pull/Legs (PPL) split - the gold standard for building muscle. Get a complete 6-day workout program with exercises, sets, reps, and progression. Track your PPL workouts with SpotWell's AI rep counter.
Track PPL Workouts with SpotWell →Focus on pressing movements - bench press, overhead press, and tricep work. Target chest, shoulders, and triceps.
Focus on pulling movements - rows, pull-ups, and bicep work. Target back and biceps.
Focus on lower body - squats, deadlifts, and leg accessories. Target entire lower body.
Recovery day. Light walking or stretching is fine, but let your muscles recover.
Repeat push day with slight variations in exercises or rep ranges.
Repeat pull day with variations to keep training fresh.
Repeat leg day. You can alternate between quad-focused and hamstring-focused sessions.
Sets: Various
Reps: 6-15
Rest: 2-4 minutes
Bench press, overhead press, dips, tricep extensions, lateral raises
Sets: Various
Reps: 6-15
Rest: 2-4 minutes
Deadlifts, pull-ups, rows, face pulls, bicep curls
Sets: Various
Reps: 6-15
Rest: 2-4 minutes
Squats, Romanian deadlifts, leg press, leg curls, calf raises
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.