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Pull Push Legs (PPL)

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Pull Push Legs (PPL)
program length
8 weeks
program length
sessions per week
3×
sessions per week
exercises
18
exercises
sessions in total
24
sessions in total

About this program

A strength training program that divides workouts into 3 categories - Pull days, Push days and Leg days.

Program structure

Every week, session, exercise and set, exactly as Titan runs it.

1Week 13 sessions

Pull (A)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (A)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
2Week 23 sessions

Pull (B)

6 exercises
  1. Bent Over Row (barbell)
    4 × 55+ reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (B)

7 exercises
  1. Overhead Press (barbell)
    4 × 5AMRAP
  2. Bench Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
3Week 33 sessions

Pull (A)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (A)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
4Week 43 sessions

Pull (B)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (B)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
5Week 53 sessions

Pull (A)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (A)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
6Week 63 sessions

Pull (B)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (B)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
7Week 73 sessions

Pull (A)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (A)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12
8Week 83 sessions

Pull (B)

6 exercises
  1. Deadlift (barbell)
    5–8 reps
  2. Lat Pulldown (cable)
    3 × 8–12
  3. Seated Row (cable)
    3 × 8–12
  4. Face Pull
    5 × 15–20
  5. Hammer Curl (dumbbell)
    4 × 8–12
  6. Bicep Curl (dumbbell)
    4 × 8–12

Push (B)

7 exercises
  1. Bench Press (barbell)
    4 × 55+ reps
  2. Overhead Press (barbell)
    3 × 8–12
  3. Incline Press (dumbbell)
    3 × 8–12
  4. Triceps Pushdown
    3 × 8–12
  5. Lateral Raise (dumbbell)
    3 × 15–20
  6. Overhead Triceps Extension (cable)
    3 × 8–12
  7. Lateral Raise (dumbbell)
    3 × 15–20

Legs

5 exercises
  1. Squat (barbell)
    2 × 55+ reps
  2. Romanian Deadlift
    3 × 8–12
  3. Leg Press
    3 × 8–12
  4. Seated Leg Curl
    3 × 8–12
  5. Standing Calf Raise
    5 × 8–12

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