3On1Off PPL

The purpose of a 3-day on, 1-day off push-pull-leg workout split is to maximize muscle growth and recovery by targeting specific muscle groups in a structured sequence. With this approach, you dedicate each workout to a particular movement pattern—push (chest, shoulders, triceps), pull (back, biceps), and legs—allowing you to train with intensity and avoid overworking any single muscle group. The built-in rest day every fourth day promotes recovery, reduces the risk of burnout, and helps sustain consistent progress over time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Single Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Extension

Quad-Dominant Leg Day 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Chest and Tri

Lat Pulldown

Barbell Row

Seated Row (Cable)

Bicep Curl (EZ Bar)

Hammer Curl

Back and Bi

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Chest and Shoulders

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Walking Lunge (Dumbbell)

Pull-Up (Bodyweight)

T-Bar Row

Hamstrings and Back

JM Press

Preacher Curl Machine

Wrist Curls Cable

Arms

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