Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs upper split is a hybrid program that combines the classic push/pull/legs rotation with a dedicated upper-body day, giving you a weekly plan that trains your upper body more often than a standard PPL while keeping leg work focused. By the end of this guide, you will know how to set up the schedule, choose exercises, write sets and reps, progress your loads over time, and avoid the errors that stall most lifters on this split.

What the Push Pull Legs Upper Split Is

The push pull legs upper split usually runs over four training days. You train push muscles (chest, front and side delts, triceps) on one day, pull muscles (back, rear delts, biceps) on another, legs on a third, and then a fourth upper-body day that mixes both push and pull work. Because the upper body appears on three of the four days, your chest, back and shoulders each get roughly two direct sessions per week, which is a useful frequency for hypertrophy.

Compared with a straight six-day PPL, this version is easier to recover from and fits a standard Monday-to-Thursday or Tuesday-to-Friday schedule. It is also a natural step up from an upper/lower split if you want more volume per muscle group without moving to six days. For a broader comparison of how these structures stack up, see Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training? and Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.

Who This Split Suits

This split works best for intermediate lifters who can already perform compound lifts with reasonable technique and who want more weekly volume than a three-day full-body program allows. Beginners can use it too, but they often do better starting with simpler full-body training and moving here once they have a few months of consistent lifting behind them. If you are still learning the basic lifts, Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide is a better starting point.

Step 1: Set Your Weekly Schedule

Pick four training days with at least one rest day between sessions where possible. A common layout is:

  1. Day 1: Upper A (push emphasis, with some pull)
  2. Day 2: Lower A (quad emphasis)
  3. Day 3: Rest
  4. Day 4: Upper B (pull emphasis, with some push)
  5. Day 5: Lower B (hamstring and glute emphasis)
  6. Days 6–7: Rest

Note that this is an upper/lower rhythm. If you prefer a true push/pull/legs labeling, you can run Push, Pull, Legs, then Upper, which is the form most people mean by this split. The plan below uses that version.

Sample weekly order

Day Focus Main movements
Day 1 Push Barbell bench, overhead press, triceps
Day 2 Pull Rows, pull-downs or pull-ups, biceps
Day 3 Legs Squat, Romanian deadlift, leg curls, calves
Day 4 Upper Incline press, chest-supported row, shoulders, arms

Run this cycle twice per week if your schedule allows eight training days, or once per week with a rest day between cycles as a lighter option. Most lifters find the once-per-week version too slow for growth.

Step 2: Build Each Day With Sets and Reps

Use a consistent structure: one or two heavy compound lifts first, then one or two supporting movements, then isolation work. Aim for 3 to 4 working sets per exercise and rep ranges that match the goal of each movement.

Push day (Day 1)

  • Barbell bench press: 4 sets of 6–8 reps
  • Seated dumbbell overhead press: 3 sets of 8–10 reps
  • Incline dumbbell press: 3 sets of 10–12 reps
  • Cable lateral raise: 3 sets of 12–15 reps
  • Triceps pushdown: 3 sets of 10–12 reps
  • Overhead triceps extension: 2 sets of 12–15 reps

Pull day (Day 2)

  • Pull-up or lat pull-down: 4 sets of 6–10 reps
  • Barbell or chest-supported row: 4 sets of 6–10 reps
  • Seated cable row: 3 sets of 10–12 reps
  • Face pull: 3 sets of 12–15 reps
  • Incline dumbbell curl: 3 sets of 10–12 reps
  • Hammer curl: 2 sets of 10–12 reps

Leg day (Day 3)

  • Back squat or leg press: 4 sets of 6–8 reps
  • Romanian deadlift: 3 sets of 8–10 reps
  • Leg extension: 3 sets of 12–15 reps
  • Seated or lying leg curl: 3 sets of 10–12 reps
  • Standing calf raise: 4 sets of 12–15 reps

Upper day (Day 4)

  • Incline barbell press: 4 sets of 6–8 reps
  • Chest-supported dumbbell row: 4 sets of 8–10 reps
  • Dumbbell shoulder press or landmine press: 3 sets of 8–10 reps
  • Single-arm cable row: 3 sets of 10–12 reps
  • Rear delt fly: 3 sets of 12–15 reps
  • Superset: EZ-bar curl and skull crusher, 2–3 sets of 10–12 reps

Step 3: Choose Your Load and Rest Periods

For the 6–8 rep range, choose a weight you can lift for the target reps with one to two reps left in reserve. For 10–15 reps, go closer to failure, roughly zero to two reps in reserve. Rest 2 to 3 minutes after heavy compound sets and 60 to 90 seconds after isolation work. Shorter rests on isolation keep sessions efficient without hurting your strength on the main lifts.

Step 4: Progress Over Time

Use double progression. Pick a rep range for each exercise, such as 8–10 reps. When you hit the top of the range on every set with good form, increase the weight by the smallest jump available (often 2.5 to 5 pounds for upper-body lifts, 5 to 10 pounds for lower-body lifts) and drop back to the bottom of the range. Track every session in a notebook or app so you know exactly what to beat next time.

When progress stalls for two to three weeks on the same lift, you can add a set, reduce rest slightly, or swap the variation of the exercise. Avoid changing the whole program every week, since that makes it impossible to measure progress.

  • Lifting straps help you keep pulling volume high on rows and pull-downs when grip fatigues before your back does. View on Amazon
  • Adjustable dumbbells cover incline pressing, shoulder work and single-arm rows without a full rack of weights. View on Amazon
  • Weightlifting belt can support heavy squats and deadlifts when you are working in the 5–8 rep range. View on Amazon
  • Training log notebook makes double progression simple to follow week to week. View on Amazon

Common Mistakes

  • Training every day at high effort. Four sessions a week with proper rest days is the design. Adding extra sets to every session usually leads to fatigue and stalled progress.
  • Skipping the pull work. Because the upper day leans on push-dominant pressing, the pull volume must be real. Keep rows and pull-downs on every pull-focused day.
  • Neglecting the legs. Leg day gets dropped when it is hard. Build it into the plan from the start and keep at least 10 hard sets per week for the quads and hamstrings.
  • Going heavy on every set. Most isolation work belongs in the 10–15 rep range with controlled reps. Going to failure on every exercise raises injury risk and recovery time.
  • Changing exercises constantly. Stick with a movement for at least four to six weeks before swapping it.

Tips for Making It Work

  • Warm up with two or three ramp-up sets on your first compound lift of each day.
  • Track your weights and reps every session.
  • Sleep seven to nine hours, since most recovery happens overnight.
  • If a joint feels painful rather than tired, swap the movement for a variation that feels better.
  • Deload for one lighter week every six to eight weeks if performance drops.

FAQ

How many days a week is the push pull legs upper split?

Most versions use four training days per week: push, pull, legs and an upper-body day. Some lifters run two full cycles across eight days, but four days is the standard schedule.

Is push pull legs upper better than a standard PPL?

It depends on your recovery and schedule. It trains the upper body more often than a three-day PPL and needs fewer sessions than a six-day PPL, so it often suits people who want more upper-body volume without training six days.

Can beginners use this split?

Beginners can use it, but a full-body routine is usually a better first step because it builds technique and recovery habits with less complexity.

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

Many lifters aim for roughly 10 to 20 hard sets per muscle group per week. With this split, chest, back and shoulders often reach that range through the push, pull and upper days.

Should I train to failure on every set?

No. Stopping with one to three reps in reserve on most sets is enough for muscle growth and lowers injury risk. Save near-failure work for the last set of some isolation exercises.

How long should I follow this program before changing it?

Plan on four to eight weeks, using double progression to track improvement. If your lifts stop moving for several weeks, adjust the volume or exercise selection rather than starting over.

What if I miss a training day?

Do not try to double up the next day. Resume with the next session in the rotation and keep the weekly structure intact. A single missed day has little effect over time.

Conclusion

The push pull legs upper split gives you a four-day plan that trains your upper body twice a week and your legs once with real volume. Set a clear schedule, build each day around heavy compounds and supporting work, and progress your loads with double progression. Check with a qualified coach or physician before starting if you have an existing injury or health condition.

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Emily Parker

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.