Push, Pull, Legs: The Ultimate Home Gym Workout Routine

Setting up a home gym is a fantastic investment in your health, but knowing how to use your space effectively is just as important. A push-pull-legs (PPL) split is one of the most efficient ways to train, allowing for balanced muscle growth and optimal recovery. Here’s how you can structure your PPL routine at home.

Push Day 1 (Chest, Shoulders, Triceps)

• Barbell Bench Press – 4 sets of 8-12 reps
• Incline Barbell Bench Press – 4 sets of 8-12 reps
• Cable Flys – 3 sets of 12-15 reps
• Lateral Raises – 3 sets of 12-15 reps
• Triceps Pushdowns (Cable or Band) – 3 sets of 12-15 reps
• Overhead Triceps Extensions – 3 sets of 12-15 reps

Pull Day 1 (Back, Biceps)

• Barbell Rows – 4 sets of 8-12 reps
• Lat Pulldown (Cable or Band) – 4 sets of 10-12 reps
• Cable Rows – 3 sets of 12 reps
• Bicep Curls – 3 sets of 12-15 reps
• Hammer Curls – 3 sets of 12-15 reps
• Machine Curls – 3 sets of 12-15 reps

Leg Day 1 (Quads, Hamstrings, Glutes, Calves)

• Barbell Squats – 4 sets of 8-12 reps
• Lunges – 3 sets of 10 reps per leg
• Calf Raises – 3 sets of 15-20 reps
• Hamstring Curls – 3 sets of 12-15 reps
• Leg Extensions – 3 sets of 12-15 reps

Rest Day

Allow your body to recover before starting the next cycle.

Push Day 2 (Shoulders, Chest, Triceps)

• Military Press (Barbell or Dumbbell) – 4 sets of 8-12 reps
• Lateral Raises – 3 sets of 12-15 reps
• Triceps Pushdowns (Cable or Band) – 3 sets of 12-15 reps
• Overhead Triceps Extensions – 3 sets of 12-15 reps
• Incline Barbell Bench Press – 4 sets of 8-12 reps
• Flat Barbell Bench Press – 4 sets of 8-12 reps
• Cable Flys – 3 sets of 12-15 reps

Pull Day 2 (Back, Biceps)

• Pull-Ups – 4 sets of 6-10 reps
• Lat Pulldown (Cable or Band) – 4 sets of 10-12 reps
• Cable Rows – 3 sets of 12 reps
• Bicep Curls – 3 sets of 12-15 reps
• Hammer Curls – 3 sets of 12-15 reps
• Machine Curls – 3 sets of 12-15 reps

Leg Day 2 (Quads, Hamstrings, Glutes, Calves)

• Leg Extensions – 3 sets of 12-15 reps
• Romanian Deadlifts – 4 sets of 10 reps
• Lunges – 3 sets of 10 reps per leg
• Calf Raises – 3 sets of 15-20 reps

Final Thoughts

The push-pull-legs routine is a highly effective and balanced training split that you can follow in your home gym. By structuring your workouts this way, you’ll maximize muscle growth, improve recovery, and keep your sessions engaging. Ready to level up your training? Check out our premium home gym equipment to build the perfect setup!