Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout template groups your training into three movement categories: pushing muscles, pulling muscles and leg muscles. By following the template below, you will know exactly which exercises to do each day, how many sets and reps to aim for, and how to add weight over time without guessing. The plan works as a six-day split, a three-day split or anything in between, so you can adjust it to fit your schedule.

What a Push Pull Legs Template Actually Is

A push pull legs (PPL) template is a framework rather than a single fixed workout. Each training day belongs to one of three groups. Push days target the chest, shoulders and triceps, because these muscles move the load away from your body. Pull days target the back, rear delts and biceps, which bring the load toward you. Leg days cover the quadriceps, hamstrings, glutes and calves.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

Because the muscles in a single category share the work, you can train them hard on one day and give them roughly 48 to 72 hours to recover before they are trained again. Many lifters run the split twice per week, which is why it is often called a six-day plan. Some people prefer a three-day version where each group is trained once per week at higher volume. Both approaches work. The template below uses the six-day layout and notes how to shorten it.

If you are new to lifting, you may want to read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide first, since it explains the basic movement patterns before you add volume.

Before You Start: Setup and Tools

Gather the equipment you need before your first session. A complete commercial gym covers everything, but a home setup can work with fewer items.

  • Adjustable dumbbells or a set of fixed dumbbells covering 10 to 50 pounds
  • A barbell and squat rack or power rack with safety pins
  • A flat and incline bench
  • A pull-up bar or lat pulldown machine
  • A cable station or resistance bands for accessory work
  • A notebook or training app to record every set, rep and load

Logging your numbers matters more than almost any other habit. Without a record, progression becomes guesswork. Write down the exercise, the load, the reps completed and how hard the final set felt on a 1 to 10 scale.

The Six-Day Push Pull Legs Template

The template below runs Monday through Saturday, with Sunday as a rest day. Adjust the days to fit your life, but keep at least one rest day between repeat sessions of the same group when possible.

Day 1: Push A (Chest Emphasis)

  1. Barbell bench press: 4 sets of 6 to 8 reps, rest 2 to 3 minutes
  2. Incline dumbbell press: 3 sets of 8 to 10 reps, rest 90 seconds
  3. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps, rest 90 seconds
  4. Cable lateral raise: 3 sets of 12 to 15 reps, rest 60 seconds
  5. Triceps rope pushdown: 3 sets of 10 to 12 reps, rest 60 seconds

Day 2: Pull A (Back Width Emphasis)

  1. Pull-ups or lat pulldown: 4 sets of 6 to 10 reps, rest 2 minutes
  2. Chest-supported dumbbell row: 3 sets of 8 to 10 reps, rest 90 seconds
  3. Straight-arm cable pulldown: 3 sets of 12 to 15 reps, rest 60 seconds
  4. Face pulls: 3 sets of 12 to 15 reps, rest 60 seconds
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps, rest 60 seconds

Day 3: Legs A (Quad Emphasis)

  1. Back squat: 4 sets of 6 to 8 reps, rest 2 to 3 minutes
  2. Leg press: 3 sets of 10 to 12 reps, rest 90 seconds
  3. Walking lunges: 3 sets of 10 steps per leg, rest 75 seconds
  4. Seated leg curl: 3 sets of 10 to 12 reps, rest 60 seconds
  5. Standing calf raise: 4 sets of 12 to 15 reps, rest 60 seconds

Day 4: Push B (Shoulder Emphasis)

  1. Standing overhead barbell press: 4 sets of 5 to 7 reps, rest 2 to 3 minutes
  2. Flat dumbbell press: 3 sets of 8 to 10 reps, rest 90 seconds
  3. Cable chest fly: 3 sets of 12 to 15 reps, rest 60 seconds
  4. Dumbbell lateral raise: 4 sets of 12 to 15 reps, rest 60 seconds
  5. Overhead cable triceps extension: 3 sets of 10 to 12 reps, rest 60 seconds

Day 5: Pull B (Thickness Emphasis)

  1. Barbell bent-over row: 4 sets of 6 to 8 reps, rest 2 minutes
  2. Seated cable row: 3 sets of 10 to 12 reps, rest 90 seconds
  3. One-arm dumbbell row: 3 sets of 10 to 12 reps per arm, rest 60 seconds
  4. Reverse pec deck or rear delt fly: 3 sets of 12 to 15 reps, rest 60 seconds
  5. Hammer curl: 3 sets of 10 to 12 reps, rest 60 seconds

Day 6: Legs B (Posterior Chain Emphasis)

  1. Romanian deadlift: 4 sets of 6 to 8 reps, rest 2 to 3 minutes
  2. Hip thrust: 3 sets of 8 to 10 reps, rest 90 seconds
  3. Bulgarian split squat: 3 sets of 8 to 10 reps per leg, rest 90 seconds
  4. Lying leg curl: 3 sets of 10 to 12 reps, rest 60 seconds
  5. Seated calf raise: 4 sets of 12 to 15 reps, rest 60 seconds

How to Progress the Template Over 12 Weeks

A template only works if the load, reps or sets go up over time. Use the following progression rules and apply them to the main compound lifts first.

Weeks Main Focus Rep Target on Compounds Effort Level
1 to 4 Learn the movements 10 to 12 reps RPE 6 to 7
5 to 8 Build volume 6 to 10 reps RPE 7 to 8
9 to 11 Push load higher 4 to 6 reps RPE 8 to 9
12 Deload Half the normal sets RPE 5 to 6

Use double progression. Pick a rep range such as 6 to 8. When you complete all sets at the top of the range with good form, increase the load by the smallest increment available, often 5 pounds for upper-body lifts and 10 pounds for lower-body lifts. Then start again at the bottom of the range.

Take a deload week every 8 to 12 weeks, or sooner if your performance drops for two sessions in a row. Cut sets roughly in half and keep the weights moderate. This gives joints and the nervous system time to recover.

Adapting the Template to Your Schedule

Three-Day Version

Train Push, then Pull, then Legs on alternating days, such as Monday, Wednesday and Friday. Use the A-day exercises during the first week and the B-day exercises during the second, then repeat. Each muscle group gets one session per week, so increase sets slightly, typically to 4 or 5 per exercise.

Four-Day Hybrid

Run Push A, Pull A, Legs A, then Push B, leaving Pull B and Legs B for the following week. This adds an extra day for shoulders and arms while keeping recovery manageable for beginners and intermediate lifters.

Time-Limited Sessions

If you only have 45 minutes, cut each day to four exercises by dropping the last accessory. Keep the first two compound lifts intact, since they deliver the most benefit per minute.

Common Mistakes to Avoid

  • Skipping the log. Without written numbers you cannot tell whether you are progressing.
  • Adding weight too fast. If form breaks down or reps drop sharply, the load has outpaced your current strength.
  • Training every day at maximum effort. Push days and pull days each contain heavy compounds. Keep at least one full rest day per week.
  • Ignoring the pull muscles. Many lifters push far more than they pull, which can lead to rounded shoulders. Keep pull volume equal to or greater than push volume.
  • Neglecting leg recovery. Legs B, with its heavy hinge work, can leave you sore for days. If soreness limits your next session, reduce sets rather than skipping the day entirely.
  • Chasing every exercise. The template works because the structure is consistent. Swapping exercises every week prevents measurable progression.

Tips for Getting the Most From the Template

  1. Warm up with two or three lighter sets of the first exercise before each session.
  2. Pick a load that leaves one to three reps in reserve on working sets for most exercises.
  3. Prioritize form on squats, deadlifts and presses. Film a set from the side if you are unsure.
  4. Track bodyweight and waist measurement weekly, not daily, to judge whether your nutrition supports the training.
  5. Eat enough protein, roughly 0.7 to 1 gram per pound of goal bodyweight, and sleep 7 to 9 hours for recovery.

If you have a medical condition, an old injury or are returning to training after a long break, consult a doctor or a qualified physical therapist before starting a new program.

A few tools make this template easier to follow, especially at home.

  • Adjustable dumbbells let you change load quickly between exercises, which keeps rest periods on schedule. View on Amazon
  • A power rack with safety pins lets you train squats and bench presses safely without a spotter. View on Amazon
  • A lifting belt can support heavy squats and deadlifts once you are working in the 4 to 6 rep range. View on Amazon
  • Resistance bands are useful for face pulls, band pull-aparts and warm-ups on travel days. View on Amazon

FAQ

Is a push pull legs workout template good for beginners?

Yes, but beginners should start with the three-day version and fewer sets per exercise. Focus on learning the movements with light loads before adding the six-day frequency.

How long should I rest between sets?

Rest two to three minutes after heavy compound lifts in the 4 to 8 rep range, and 60 to 90 seconds after accessory work. Shorter rest is fine for isolation exercises.

How many sets per muscle group each week should I do?

Most lifters progress well with 10 to 20 working sets per muscle group per week. Within this template, chest, back and legs usually land in the 12 to 16 range once both days are counted.

Can I build muscle with this template?

Yes, provided you eat enough total food, especially protein, and progressively increase the work you do over weeks and months.

What if I miss a training day?

Do not double up the following day. Resume the schedule where you left off, or shift the remaining days forward. Consistency over several weeks matters more than any single session.

Should I do cardio with this split?

Light cardio, such as 20 to 30 minutes of walking, is fine on any day. Keep high-intensity intervals to a minimum on leg days, since they add fatigue to the lower body.

How do I know when to switch to a different program?

Switch when you have stopped progressing for four to six weeks despite good sleep, nutrition and recovery. At that point, you can compare options such as Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps or try the upper and lower layout described in Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.

Conclusion

A push pull legs workout template gives you a clear structure: three movement groups, two sessions each per week, and set and rep targets that move forward over time. Start with the three-day version if you are new, keep a written log, and apply double progression to your main lifts. Once the basics feel automatic, move to the six-day layout and keep tracking your numbers.

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Colin Foster

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.