Emily ParkerBy Emily Parker

Updated November 2026

A push/pull legs shoulders split is a training structure that groups your workouts by movement pattern and gives the shoulders their own dedicated focus. By the end of this guide, you will know how to sort your exercises, build a weekly schedule, set sets and reps for each session, and progress the load over time. The format works well for intermediate lifters who want more frequency on the delts without running a fully separate shoulder day.

What a Push/Pull Legs Shoulders Split Actually Is

The classic push/pull/legs (PPL) split assigns each training day to one movement category. Push days train chest, front and side delts, and triceps. Pull days train the back and biceps. Leg days train quads, hamstrings, glutes and calves. The shoulders get hit on both push and pull days, which is useful, but the rear delts and side delts often receive less direct volume than they need for balanced development.

Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.

A shoulders-focused variation adjusts the template so one of the three days leans heavily on delt work. Some coaches call this a PPL with a dedicated shoulder emphasis, and others run a six-day rotation where the push day is split into a chest-and-triceps session and a shoulder-and-triceps session. Either way, the goal is the same: more weekly sets for the medial and rear delts without sacrificing pressing or pulling strength.

Step 1: Set Your Training Frequency

Most people run this split across six days, using a rotation of push, pull, legs, push, pull, legs. That gives each muscle group two sessions per week. If your schedule allows only three or four days, you can run a three-day cycle, but you will need to accept lower frequency for the shoulders.

  • Six days: Push, pull, legs, repeat. Best for intermediate lifters recovering well.
  • Four days: Upper/lower with pull and push emphasis, plus a shoulder finisher. Good for time-limited lifters.
  • Three days: Push, pull, legs once each, with shoulder work added to the push day. Suitable for beginners or those with limited recovery.

Before committing, read Push Pull Legs Workout 6 Days: A Step-by-Step Split for Strength and Size for a fuller look at how six-day schedules distribute volume.

Step 2: Assign Exercises by Movement Pattern

Each day needs a clear role. Keep the big compound lifts first, then accessory work for shoulders and smaller muscles.

Push Day (Chest, Front and Side Delts, Triceps)

  • Barbell or dumbbell bench press: 3–4 sets of 6–10 reps
  • Seated dumbbell shoulder press: 3 sets of 8–12 reps
  • Cable or dumbbell lateral raise: 3–4 sets of 12–20 reps
  • Incline dumbbell press: 3 sets of 8–12 reps
  • Overhead triceps extension or rope pushdown: 3 sets of 10–15 reps

Pull Day (Back, Rear Delts, Biceps)

  • Pull-ups or lat pulldown: 3–4 sets of 6–10 reps
  • Chest-supported row: 3 sets of 8–12 reps
  • Reverse pec deck or face pull: 3 sets of 12–20 reps
  • Incline or preacher curl: 3 sets of 10–12 reps

Leg Day (Quads, Hamstrings, Glutes, Calves)

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

Step 3: Build the Shoulder Volume

To give the delts real emphasis, count all direct and indirect sets. A practical target for intermediate lifters is 12–20 hard sets per week for the side delts and 8–12 for the rear delts. Direct side-delt work on push days plus overhead pressing on both push days usually gets you into that range.

Muscle Weekly Sets (Target) Where It Comes From
Side delts 12–20 Lateral raises, overhead press, upright row variations
Front delts 6–10 Pressing movements (indirect)
Rear delts 8–12 Face pulls, reverse flyes, rows
Chest 10–16 Bench, incline press, flyes

Step 4: Set Your Reps, Rest and Effort

Use a rep range that matches the exercise. Heavy compound lifts sit in the 5–10 range with 2–3 minutes of rest. Isolation work like lateral raises and face pulls works well at 12–20 reps with 60–90 seconds of rest. Aim to finish most sets with one to three reps left in reserve, which is the standard effort target for hypertrophy training.

Step 5: Progress the Load Over Time

Use double progression. Pick a rep range, such as 8–12 for dumbbell shoulder press. Start at a weight where you can hit the low end for all sets. Once you reach the top of the range on every set, increase the weight by the smallest jump available, usually 2.5 to 5 pounds for dumbbells, and drop back to the low end. Log every session so you can see the trend.

  1. Record exercise, weight, reps and reps in reserve for each set.
  2. Add reps weekly until you hit the top of the range.
  3. Increase load, reset to the bottom of the range, and repeat.
  4. Deload every 4–6 weeks by cutting sets roughly in half for one week.

Checklist Before You Start

  • Two or more training days with 60–90 minutes available each
  • Access to barbells, dumbbells, cables and a bench
  • A training log, paper or app
  • Baseline weights for your main lifts, or a conservative estimate
  • A warm-up plan: 5–8 minutes of cardio plus 2 light ramp-up sets per main lift

Common Mistakes

  • Ignoring the rear delts. Pressing alone creates a front-heavy look. Add face pulls or reverse flyes on every pull day.
  • Going too heavy on lateral raises. Momentum replaces muscle tension. Use a weight you can control for the full range.
  • Skipping deloads. Accumulated fatigue stalls progress and nags at the shoulder joint.
  • Overloading volume early. Start at the low end of the set range and add sets only when recovery is solid.
  • Neglecting shoulder health. Rotator cuff work and a full warm-up reduce the risk of irritation.

Tips for Making the Split Work

  • Keep your heaviest pressing on the day you feel freshest.
  • Pair shoulder accessory work with the bench or pulldown to save time.
  • If a shoulder feels sore during pressing, swap to a neutral-grip or landmine variation.
  • Read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide if you are new to structured training, since the same principles apply.
  • Adjustable dumbbells let you progress lateral raises and shoulder presses in small increments without buying a full rack. View on Amazon
  • Resistance bands with a door anchor provide smooth tension for face pulls and band lateral raises when cables are unavailable. View on Amazon
  • A weightlifting belt supports heavy rows and squats, though it matters most for lifters training near maximal loads. View on Amazon

FAQ

How many days per week do I need for a push/pull legs shoulders split?

Six days is the most common setup, with each muscle group trained twice per week. Three or four days work if you adjust volume and frequency accordingly.

Is a push/pull legs shoulders split good for beginners?

It can be, but beginners usually make faster progress on simpler full-body routines. Build a base of two to three months before moving to a six-day split.

How many shoulder sets should I do per week?

Intermediate lifters often do 12–20 hard sets per week for the side delts and 8–12 for the rear delts. Start lower and add volume as recovery allows.

Should shoulders be trained on push day or pull day?

Front and side delts fit naturally on push day, and rear delts fit on pull day. Splitting the work this way balances volume across the week.

How long should I rest between sets?

Rest 2–3 minutes on heavy compound lifts and 60–90 seconds on isolation work like lateral raises and face pulls.

How do I know if I am recovering well?

Good signs include steady or improving performance, normal sleep and appetite, and joints that feel fine. Persistent soreness, declining strength or nagging pain means you should reduce volume or take a deload.

What if my shoulder hurts during pressing?

Stop the movement, reduce the load, and switch to a pain-free variation. Persistent shoulder pain should be evaluated by a physical therapist or sports medicine professional before you continue.

Conclusion

A push/pull legs shoulders split gives the delts their own structured focus while keeping the classic movement-based layout that makes programming simple. Assign exercises by pattern, track side and rear delt volume, and progress with double progression. Build the plan around your schedule and recovery, and adjust as you learn how your shoulders respond.

Ready to choose one?

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.