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The Push Pull Legs (PPL) Workout Log Template: Complete Tracking Guide for Hypertrophy
Transform vague gym sessions into measurable, repeatable muscle-building workouts with precision PPL tracking.
Why this matters
The Push Pull Legs split is the most accessible intermediate program for lifters transitioning beyond linear progression. This comprehensive guide shows exactly how to design, structure, and maintain a PPL logbook that tracks exercise sequencing, rep ranges, RPE, pump quality, and volume progression.
PPL demands precision tracking because the program is driven by hypertrophy principles, not strength progression. You cannot simply add 5 pounds to everything and call it a win. Instead, you must track exercise sequencing, rep ranges, rest periods, RPE, and pump quality—all of which requires a specialized logbook.
Volume tracking accuracy
+94%
Lifters using structured PPL logbooks track volume progression vs. 23% with generic trackers.
Session consistency
+41%
Pre-printed exercise sequences prevent session drift and maintain proper CNS fatigue management.
Progress visibility
100%
Rep increases, volume increases, and pump quality all become visible with proper tracking.
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Understanding the PPL Split: Why Tracking Matters
The Push Pull Legs (PPL) split is arguably the most accessible intermediate program for lifters transitioning beyond linear progression. Unlike the compound-focused world of Starting Strength or 5/3/1, PPL embraces bodybuilding methodology: higher volume, moderate weight, strategic exercise sequencing, and laser focus on the pump.
The appeal is obvious. Push Pull Legs works. It balances strength and hypertrophy. It distributes volume across three distinct sessions, allowing each muscle group adequate recovery while maintaining high training frequency. Most importantly, it feels sustainable. You are not grinding out singles in the squat rack; you are getting a tremendous pump and adding muscle.
But there is a hidden complexity lurking beneath PPL's elegant simplicity. If you have ever run a PPL split, you know the problem: session drift. In Week 1, your Push day felt phenomenal. You crushed 4 sets of 8 on Incline Dumbbell Press, hit 3 sets of 12 on Machine Flies, and finished with 5 sets of 10 lateral raises. By Week 4, you are doing fewer reps, less volume, and lighter weights—and you are not sure why. Was it fatigue? Did you forget the exercise order? Did you miss the dumbbell weight?
This is where a specialized PPL logbook becomes invaluable. PPL demands precision tracking because the program is driven by hypertrophy principles, not strength progression. You cannot simply add 5 pounds to everything and call it a win. Instead, you must track: Exercise sequencing (for pump and recovery), Rep ranges across exercises, Rest periods (which change by exercise), Mechanical tension, metabolic stress, and muscle damage, Pump quality and Perceived Exertion (RPE).
The Three Distinct Stimulus Goals
Push Day targets chest, shoulders, and triceps. Pull Day targets back and biceps. Legs Day targets quads, hamstrings, glutes, and calves. Each requires different exercise sequencing and volume tracking.
Why Order Matters for Your Log
The order of exercises in PPL follows CNS fatigue management. You perform heavy, complex movements when fresh, and save lighter, isolated movements for when fatigue has accumulated. A proper PPL logbook locks in the sequence.
The Hypertrophy Tracking Paradox
In PPL, strength gains do not always predict muscle growth. You might do 4 sets of 8 reps in Week 1, and then 4 sets of 9 reps at the same weight in Week 3. Without meticulous logging, you will not notice this progress.
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The Anatomy of a High-Quality PPL Log Entry
A generic "Exercise / Sets / Reps / Weight" format will not cut it for PPL. You need to capture the nuance of hypertrophy training.
1. Session Header
Date, Day of the week (important for fatigue levels), Energy level (1-10), Sleep quality (this affects everything), Bodyweight (helps you correlate gains to nutrition).
2. Exercise Block Structure
For each exercise: Exercise Name (including variation specificity), Rep Range Target, Weight, Sets Completed, Reps Achieved (per set), RPE or RIR (crucial for hypertrophy), Rest Time, Pump Quality (1-10 scale), Notes (form breakdown, exercise feel, fatigue signals).
3. Volume Metrics
Total Volume per exercise (Sets x Reps x Weight), Total session volume (sum of all exercises), Comparison to last week's session (progress tracking).
4. Fatigue Signals
Strength levels, Recovery indicator (how quickly heart rate comes down), Soreness from previous session (residual fatigue predicts whether you can increase volume).
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Sample PPL Logbook Layout: Push Day
Here is a fully filled-out PPL Push session showing the level of detail that separates a logbook from a diary.
- Date: Monday, October 16 | Bodyweight: 192 lbs | Sleep: 7.5 hrs | Energy: 8/10
- EXERCISE 1: BARBELL BENCH PRESS - 4 work sets @ 225 lbs (8, 8, 7, 7 reps) | Volume: 7,200 lbs | Δ +225 lbs (+3%)
- EXERCISE 2: INCLINE DUMBBELL PRESS - 4 work sets @ 70 lbs per DB (8, 8, 7, 6 reps) | Volume: 5,880 lbs | Pump: 7/10
- EXERCISE 3: MACHINE CHEST FLY - 3 work sets @ 220 lbs (12, 12, 11 reps) | Volume: 7,260 lbs | Pump: 9/10
- EXERCISE 4: ROPE TRICEP PUSHDOWN - 3 work sets @ 90 lbs (15, 15, 13 reps) | Volume: 3,690 lbs | Pump: 8/10
- EXERCISE 5: LATERAL RAISES - 3 work sets @ 20 lbs per DB (12, 12, 10 reps) | Volume: 1,360 lbs | Pump: 7/10
- SESSION SUMMARY: Total Volume 25,460 lbs | Last Week: 24,750 lbs | Weekly Change: +710 lbs (+2.9%) | Overall Pump: 8/10
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Why This Level of Detail Matters for PPL
You might look at the sample logbook above and think it is overkill. Why track pump quality? Why calculate total volume? Isn't the weight on the bar enough? No. Here is why:
1. Pump Quality Predicts Growth
Research and decades of anecdotal evidence show that the "pump"—muscle congestion from metabolic accumulation—is one of the three primary drivers of hypertrophy. By tracking pump quality, you have a real-time biofeedback mechanism.
2. Volume Tracking Reveals Hidden Progress
Most lifters think "progress" means adding weight. But in PPL, progress is nuanced. You might increase reps at the same weight (+2 reps x 4 sets = +8 total reps = +1,800 lbs more volume). Over 12 weeks, that is thousands of pounds of additional volume.
3. RPE/RIR Prevents Undertraining AND Overtraining
If your RPE is consistently 3-4/10, you are not stimulating muscle growth. But if every set is 9-10/10, you are leaving no recovery buffer. Your logbook keeps you in the Goldilocks zone: just enough stimulus, not too much fatigue.
4. Session-to-Session Consistency
PPL is built on variance within structure. You don't do the exact same workout every week, but you do follow the same sequence, rep ranges, and exercise order. A logbook ensures this consistency.
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Designing a Custom PPL Logbook
If you are building your own PPL logbook from scratch (or designing it with ForgeLogbooks), here are the architectural decisions you need to make:
1. Split Format: Single-Day vs. Weekly View
Option A: Single-Day Layout (Recommended) - One full page per workout session allows you to zoom in on session-specific details and is better for high-volume tracking. Option B: Weekly Summary is less ideal for PPL as it takes up more space per exercise.
2. Pre-Calculated vs. Blank
Pre-Printed Exercise Lists (Recommended) - Your logbook comes with a predetermined exercise order for each day, taking the guesswork out of sequencing and speeding up session prep. Blank layouts offer flexibility but require you to write in the same exercise order manually every week.
3. Volume Calculation
Built-in Volume Fields (Recommended) - Pre-drawn cells for "Total Volume" calculation save time post-workout and create accountability. Manual calculation offers more flexibility but requires more work.
4. Paper Stock & Binding
Recommended: 100+ gsm paper weight, Spiral or lay-flat binding, Hardcover cover, 52-page logbook (handles 12-13 weeks of PPL training).
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The One-Year PPL Progression: What Your Logbook Should Show
If you maintain a disciplined PPL logbook for a full year, here is what the data should reveal:
- Months 1-3 (Foundation): Steady 2-5% weekly volume increases, weights on compounds increasing consistently, pump quality variable as you find the sweet spot.
- Months 4-6 (Building): Volume increases slowing, RPE/RIR stabilizing around 6-8/10, noticeable strength gains (benching 15-20 lbs heavier), pump quality consistently high (8-9/10).
- Months 7-9 (Peak): Volume plateauing despite effort (signal to deload), strength gains slowing (expected), need for program variation evident in the logbook.
- Months 10-12 (Refresh): After a deload and potential program tweak, volume and strength reset upward, carry-over from Months 1-9 visible in higher starting weights, setting new personal records.
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Why Paper Beats Apps for PPL
Digital logbooks are fantastic for tracking a single metric (weight x reps). But PPL requires tracking 7-10 variables per exercise: weight, reps, RPE, RIR, pump quality, rest time, notes, form assessment, and more. Most apps force you into a rigid structure. If they do not have a "pump quality" field, you either skip it or make awkward notes.
A physical logbook allows you to write freeform while maintaining structure. You can draw arrows, add sidebars, highlight specific weeks, and annotate with observations that an app would flag as "invalid input." Additionally, the physical act of writing creates a memory imprint. Studies show that information written by hand is retained better than information typed. Over 52 weeks, this compounds into deeper understanding of your training patterns.
Action checklist
Deploy it this week
Record session header data
Date, day of week, energy level (1-10), sleep quality, and bodyweight before each session.
Track exercise sequencing
Log exercises in the exact order performed to maintain CNS fatigue management and prevent session drift.
Record RPE/RIR for every set
Rate of Perceived Exertion or Reps In Reserve keeps you in the 6-8/10 sweet spot for hypertrophy.
Calculate volume per exercise
Sets x Reps x Weight = Total Volume. Compare to last week to track progress beyond just weight increases.
Rate pump quality (1-10)
Track muscle congestion quality as a biofeedback mechanism for hypertrophy stimulus.
Note rest times between sets
Rest periods change by exercise (60-90 sec for isolation, 2-3 min for compounds). Track actual rest duration.
Log session summary
Total session volume, weekly change percentage, overall pump quality, and energy left in tank.
Remember
3 takeaways to screenshot
- ⚡PPL demands precision tracking because the program is driven by hypertrophy principles, not strength progression.
- ⚡Exercise sequencing matters—perform heavy compounds when fresh, save isolation work for when fatigued.
- ⚡Volume tracking reveals hidden progress—rep increases at the same weight are still progress.
- ⚡Pump quality is a real-time biofeedback mechanism for hypertrophy stimulus.
- ⚡RPE/RIR prevents both undertraining (too easy) and overtraining (too hard).
- ⚡A specialized PPL logbook transforms vague intentions into measurable, repeatable muscle-building workouts.
- ⚡Paper logs beat apps for PPL because they allow freeform tracking of 7-10 variables per exercise.
FAQs
Readers keep asking…
Should I track every single warm-up set?
No. Track your final warm-up set (the one closest to working weight), but skip the initial ramp-up sets. This saves space and time while still keeping you accountable.
What if I am running a variation of PPL with different exercises?
That is the beauty of customization. If you run Push/Pull/Legs/Upper/Lower (5-day split), you can customize your logbook to reflect that structure. Or if you do Chest-Shoulders/Back-Biceps/Legs, adjust accordingly.
How do I track deloads in PPL?
On deload weeks, reduce volume by 40-50% (fewer sets or reps) but keep the same exercise sequence. In your logbook, write "DELOAD WEEK" at the top so you do not compare it to normal weeks and get discouraged.
Should I track my nutrition in my workout logbook?
Not in detail, but add a simple note: "Ate well," "Hungry all day," or "Only had 2 meals." This creates a correlation between calories and performance that is invaluable over time.
How often should I increase weight in PPL?
When you hit all your target reps with 1-2 reps in reserve (RIR) for 3 consecutive sessions, increase by 5-10 lbs on the next session. Your logbook will make this decision obvious.
What does "pump quality" actually predict?
Research suggests that high-quality muscle congestion is correlated with hypertrophy stimulus. If your pump is declining despite maintained or increased weight, it often signals insufficient volume, poor nutrient timing, or overtraining. Track it, and you will notice patterns.
Can I use a PPL logbook for other splits?
Yes, but it will have unused exercises. If you run an Upper/Lower split, you can adapt the logbook by combining Push+Pull into Upper and Legs into Lower. Custom logbooks from ForgeLogbooks can be designed for any split you run.
How many weeks fit in one PPL logbook?
A 52-page logbook handles 12-13 weeks of PPL training (approximately 36-39 workout sessions), giving you a full training block in one place.
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