By Colin FosterUpdated November 2026
A 3 day push pull legs workout splits your training into pushing muscles, pulling muscles and legs, then repeats the cycle so every major group gets trained twice a week. This guide gives you the exact sets, reps, rest periods and progression rules to run the program in a gym or at home. You will finish with a plan you can start this week.
Why a 3 Day Push Pull Legs Split Works
Grouping muscles by movement pattern keeps each session focused and lets you recover between sessions. Push days hit the chest, shoulders and triceps. Pull days target the back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Running the three days in sequence means each muscle gets roughly 48 to 72 hours of rest before its next session, which suits most intermediate lifters.
If you are new to lifting, start with a full-body routine first. For a comparison, see Push/Pull Legs vs Full Body 3 Day Split (2026): Which Is Better?.
The 3 Day Schedule and Workouts
Train Monday, Wednesday and Friday, then rest on the weekend. Week two starts with the leg day, so the rotation shifts and every session eventually lands on a different day. Use the table below as your template.
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Push | Barbell bench press | 4 | 6–8 | 2–3 min |
| Seated dumbbell shoulder press | 3 | 8–10 | 90 sec | |
| Incline dumbbell press | 3 | 10–12 | 90 sec | |
| Cable lateral raise | 3 | 12–15 | 60 sec | |
| Rope triceps pushdown | 3 | 10–12 | 60 sec | |
| Pull | Pull-up or lat pulldown | 4 | 6–10 | 2 min |
| Chest-supported dumbbell row | 3 | 8–10 | 90 sec | |
| Seated cable row | 3 | 10–12 | 90 sec | |
| Face pull | 3 | 12–15 | 60 sec | |
| Incline dumbbell curl | 3 | 10–12 | 60 sec | |
| Legs | Back squat | 4 | 6–8 | 2–3 min |
| Romanian deadlift | 3 | 8–10 | 2 min | |
| Leg press | 3 | 10–12 | 90 sec | |
| Seated leg curl | 3 | 10–12 | 60 sec | |
| Standing calf raise | 4 | 12–15 | 60 sec |
How to Progress Each Week
Progression is what turns this template into a program. Use a double progression rule: pick a rep range (for example, 8–10), and when you hit the top of that range on every set, increase the weight by the smallest jump available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for legs. Then drop back to the bottom of the range and build again.
- Log every session with the weight, reps and reps in reserve (RIR) for each set.
- Aim to finish sets with 1 to 2 reps left in the tank.
- When all sets reach the top of the rep range, add weight next session.
- If you stall for three sessions in a row, reduce the load by about 10 percent and rebuild.
Warm-Up and Recovery Essentials
Before your first working set of a compound lift, do two to three lighter warm-up sets, cutting the weight roughly in half and using 5 to 8 reps. Keep sleep at seven to nine hours and eat enough protein, around 0.7 to 1 gram per pound of body weight, to support recovery. If you have joint pain, a past injury or a medical condition, check with a doctor or physical therapist before adjusting loads. For a deeper look, Push/Pull/Legs Explained covers this in detail.
Common Mistakes to Avoid
- Adding too many accessory exercises. Stick to four to six movements per session.
- Skipping logs. Without numbers, you cannot tell whether you are progressing.
- Training to failure on every set. Leave 1 to 2 reps in reserve on most work.
- Neglecting legs or pulling muscles. Keep the three days balanced so one group does not fall behind.
- Changing exercises every week. Keep the same movements for at least four to six weeks so you can track progress.
Recommended Gear
- Lifting straps help you hold heavy pulls, such as rows and pulldowns, when grip gives out before your back does. View on Amazon
- Adjustable dumbbells make it easy to progress incline and shoulder presses without a full rack of weights. View on Amazon
- A lifting belt can add bracing support on heavy squats and deadlifts once your working weights get high. View on Amazon
FAQ
Can I do a 3 day push pull legs workout as a beginner?
Yes, but reduce the set count to two or three per exercise and focus on learning form first. Beginners often do better starting with a full-body plan before moving to a split.
How long should I follow this program?
Most people run a 6 to 12 week block, then adjust exercises or rep ranges to keep progress moving. Track your numbers so you know when a change is needed.
Should I train push pull legs 3 days or 6 days?
Three days suits people with limited time, while six days allows each muscle to be trained more often. Your schedule and recovery determine which works better, and you can read more in Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).
Conclusion
A 3 day push pull legs workout gives you balanced training across all major muscle groups, with each one hit twice a week. Use the sets and reps above, log every session and add weight once you reach the top of each rep range. Stay consistent for at least six weeks before judging results.
Related reading
- Push/Pull Legs Bodyweight Workout: A 6-Day Home Plan With Sets and Reps
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps
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About Colin Foster
Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
