Free Workout Routine Templates: PPL, Upper/Lower & Full Body

You don't need a paid program to train effectively — these three splits are the backbone of most well-known strength and hypertrophy routines. Pick the one that matches how many days a week you can train, then log it consistently.

1. Push / Pull / Legs (PPL)

Best for: 5-6 training days per week. Each muscle group gets trained twice weekly if you repeat the cycle.

Push Day (chest, shoulders, triceps)

Exercise	Sets	Reps
Barbell Bench Press	4	6-8
Overhead Press	3	8-10
Incline Dumbbell Press	3	8-12
Lateral Raise	3	12-15
Triceps Pushdown	3	10-12

Pull Day (back, biceps)

Exercise	Sets	Reps
Deadlift	3	5-6
Pull-Up or Lat Pulldown	4	8-10
Barbell Row	3	8-10
Face Pull	3	12-15
Barbell Curl	3	10-12

Legs Day

Exercise	Sets	Reps
Back Squat	4	6-8
Romanian Deadlift	3	8-10
Leg Press	3	10-12
Leg Curl	3	10-12
Standing Calf Raise	4	12-15

2. Upper / Lower

Best for: 4 training days per week. Two upper days, two lower days, higher frequency per muscle group with more recovery time than PPL.

Upper Day

Exercise	Sets	Reps
Barbell Bench Press	4	6-8
Barbell Row	4	6-8
Overhead Press	3	8-10
Lat Pulldown	3	10-12
Dumbbell Curl / Triceps Extension	2 each	10-12

Lower Day

Exercise	Sets	Reps
Back Squat	4	6-8
Romanian Deadlift	3	8-10
Walking Lunge	3	10-12 per leg
Leg Extension / Leg Curl	2 each	12-15
Standing Calf Raise	4	12-15

3. Full Body

Best for: 3 training days per week (e.g. Mon/Wed/Fri). Ideal for beginners or anyone who can't commit to 4-6 gym days.

Exercise	Sets	Reps
Back Squat	3	6-8
Barbell Bench Press	3	6-8
Barbell Row	3	8-10
Overhead Press	2	8-10
Romanian Deadlift	2	8-10
Plank	3	30-45 sec

Rotate exercise order slightly between the three sessions each week (e.g. swap which lift goes first) to manage fatigue while still hitting the same muscle groups.

How to actually stick to one of these

• Pick the split that matches your actual weekly schedule, not an ideal one.
• Log every session — weight, sets, and reps — so you can tell if you're progressing.
• Add weight or reps gradually once a lift feels easy at the top of its rep range (progressive overload).
• Give a routine at least 6-8 weeks before judging whether it's working.