PPL 3 Days routine
Push, pull and legs once a week, with no advanced techniques. For those who prefer a pattern-based split; if you're just starting out, a 3-day full body spreads frequency better.
- 3days a week
- 60 minper session
- 15exercises
- 10weeks
- Build muscle mass
- Push pull legs
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 4 × 6–10 | 2 | 2:30 |
| 2 | Dumbbell Shoulder Press | Shoulders | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 4 | Dumbbell Lateral Raise | Shoulders | 3 × 12–15 | 2 | 1:00 |
| 5 | Tricep Pushdown | Triceps | 3 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Row | Back | 4 × 8–10 | 2 | 2:30 |
| 2 | Pull Up | Back | 3 × 6–10 | 2 | 2:00 |
| 3 | Cable Face Pull | Rear delts | 3 × 15–20 | 2 | 1:00 |
| 4 | Barbell Curl | Biceps | 3 × 10–12 | 2 | 1:00 |
| 5 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 4 × 6–10 | 2 | 2:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–12 | 2 | 2:00 |
| 3 | Leg Press | Quads | 3 × 10–12 | 2 | 1:30 |
| 4 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 2 | 1:30 |
| 5 | Standing Machine Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're new or have only trained for a short while and want a solid base.
- You have 3 days a week and about 60 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Been training for a while? Check out Intermediate PPL 6 Days.
Other routines to build muscle
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the PPL 3 Days routine?
It's designed for 10 weeks, with 3 sessions of about 60 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 7 sets for the chest, 7 sets for the back, and 7 sets for the quads per week. That's 47 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
