Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 16, 2026 · 14 min read
A push pull legs (PPL) split is one of the best routines for most healthy men because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and recovery to ...