Push Pull Legs Cardio Split: A Step-by-Step Guide to Adding Conditioning

By Colin Foster

Updated November 2026

A push pull legs cardio split combines the classic three-day strength rotation with dedicated conditioning sessions, so you build muscle and improve your heart and lung capacity in the same week. In this guide you will learn how to place cardio around your push, pull and leg days, how to set the intensity and duration of each session, and how to progress both strength and endurance over time. By the end, you will have a printable weekly template you can start this week.

What a Push Pull Legs Cardio Split Actually Is

A push pull legs split groups exercises by movement pattern. Push days hit the chest, shoulders and triceps. Pull days target the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves. A cardio split adds short, structured conditioning sessions between or after these strength workouts rather than leaving cardio as an afterthought. If you are new to the strength side first, the Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide walks through the basic rotation before you layer conditioning on top.

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

The cardio component is usually one of three types:

• Low-intensity steady state (LISS): 25 to 45 minutes at a pace where you could hold a conversation.
• Moderate continuous training: 20 to 30 minutes at a pace that feels somewhat hard.
• High-intensity intervals (HIIT): 8 to 20 minutes of short hard efforts with recovery periods.

Most lifters do best with two to three conditioning sessions per week, mixing LISS and one interval session, because heavy leg work and hard intervals compete for recovery.

Step 1: Set Your Goal and Weekly Frame

Decide what you want the split to produce before you pick exercises. Common goals include muscle gain with better cardiovascular fitness, fat loss while keeping strength, or general health with a stronger engine for sports.

Choose Your Training Days

A workable template for most people is six days: Push, Pull, Legs, then Push, Pull, Legs again, with one rest day. Cardio can be added as a separate 20 to 30 minute finisher or as its own day. Here is a simple checklist for building your week:

1. Schedule three strength days that are at least 48 hours apart when possible.
2. Place one interval session on a non-leg day, since hard intervals hurt leg performance the next day.
3. Place LISS on a rest day or the day after your lightest lifting session.
4. Keep at least one full rest day every seven days.

Step 2: Build the Strength Sessions

Use a consistent structure for each strength day. Start with your heaviest compound lift, follow with a secondary compound, then finish with isolation work.

Push Day Template

• Barbell or dumbbell bench press: 4 sets of 6 to 8 reps
• Seated overhead press: 3 sets of 8 to 10 reps
• Incline dumbbell press: 3 sets of 10 to 12 reps
• Lateral raises: 3 sets of 12 to 15 reps
• Triceps pushdown: 3 sets of 12 to 15 reps

Pull Day Template

• Weighted pull-ups or lat pulldown: 4 sets of 6 to 10 reps
• Barbell or chest-supported row: 3 sets of 8 to 10 reps
• Seated cable row: 3 sets of 10 to 12 reps
• Face pulls: 3 sets of 15 reps
• Incline dumbbell curls: 3 sets of 10 to 12 reps

Leg Day Template

• Back squat or leg press: 4 sets of 6 to 8 reps
• Romanian deadlift: 3 sets of 8 to 10 reps
• Walking lunges or Bulgarian split squats: 3 sets of 10 per leg
• Leg curl: 3 sets of 12 reps
• Standing calf raise: 3 sets of 12 to 15 reps

Rest 2 to 3 minutes on the main compound lifts and 60 to 90 seconds on isolation work. If you are considering a longer rotation, the Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps gives a fuller breakdown of volume and exercise selection.

Step 3: Design the Cardio Sessions

Cardio should support your lifting, not undermine it. Keep each session short enough that it does not drain you for the next strength workout.

Option A: LISS After Strength Work

Finish a pull or push day with 20 to 25 minutes of incline walking or steady cycling at a heart rate you can sustain while talking. This adds volume without much fatigue.

Option B: One Interval Session Per Week

Use a structure like this:

• Warm up for 5 minutes at easy effort.
• Work for 30 seconds at a hard effort, such as a sprint on a bike or a fast rower pace.
• Recover for 90 seconds at easy effort.
• Repeat 8 to 10 rounds.
• Cool down for 5 minutes.

Option C: Dedicated Conditioning Day

If your schedule allows a seventh day, a 30 to 40 minute zone 2 session at a conversational pace is a strong base for recovery and aerobic capacity.

Step 4: Weekly Sample Plan

The table below shows one way to arrange a full week. Adjust days to match your schedule.

Step 5: Progress Strength and Conditioning Together

Progress one variable at a time. For strength, add 2.5 to 5 pounds to upper-body lifts or 5 to 10 pounds to lower-body lifts when you complete all sets at the top of the rep range with good form. For cardio, add 2 to 3 minutes to LISS sessions or one extra interval round every two weeks. If you find that conditioning is cutting into your leg or pulling performance, reduce interval volume before cutting strength work.

Common Mistakes

• Hard intervals the day before leg training. This blunts squat and deadlift output. Keep intervals on push, pull or rest days.
• Too much total volume. Six strength days plus daily cardio is a lot. Start with two cardio sessions and add a third only if recovery stays good.
• Ignoring sleep. Aim for seven to nine hours. Recovery is where both muscle and aerobic fitness are built.
• Skipping warm-ups. Five minutes of easy cardio and two light warm-up sets on the first exercise prevent many strains.
• Changing the program every week. Stick with a plan for at least six to eight weeks before judging it.

Tips for Better Results

• Track your lifts and cardio times in a notebook or app so progress is visible.
• Use a heart rate monitor or the talk test to keep LISS at an easy effort.
• Eat enough protein, roughly 0.7 to 1 gram per pound of body weight, to support both muscle repair and conditioning.
• Deload every fourth or fifth week by cutting sets roughly in half.

Recommended gear

A few simple tools make the cardio side of this split easier to run consistently. A heart rate chest strap gives you accurate zone training. A stationary bike or rower lets you hit intervals with consistent resistance and measurable output. A set of resistance bands is useful for warm-ups and for adding volume on rest days.

• Polar H10 heart rate chest strap: Tracks heart rate reliably during intervals and steady work, so you can keep zone 2 honest. View on Amazon
• Concept2 RowErg rowing machine: A full-body interval tool that gives repeatable power readings. View on Amazon
• Stationary bike with adjustable resistance: Useful for LISS and short intervals with minimal joint stress. View on Amazon

FAQ

How many cardio sessions should I add to a push pull legs split?

Most people do well with two to three sessions per week: one interval session and one or two steady-state sessions. Start at two and add a third only if you recover well.

Should cardio come before or after lifting?

For most goals, lift first and do cardio afterward. Cardio before heavy compound lifts can reduce strength output. If your main goal is endurance, you may reverse this on some days.

Will cardio hurt my muscle gain?

Moderate cardio has a small effect on muscle growth when protein and calories are adequate. Keeping most cardio at a low to moderate intensity minimizes interference.

Can I do HIIT on leg day?

It is usually better to avoid it. Hard intervals and heavy squats both draw heavily on your legs, so place intervals on push or pull days.

How long should each cardio session be?

LISS sessions typically run 20 to 45 minutes. Interval sessions are shorter, often 12 to 20 minutes including warm-up and cool-down.

Is this split suitable for beginners?

It can be, but beginners should start with just the strength split and one cardio session per week, then add more as they adapt. Consult a healthcare professional before starting if you have any heart or joint conditions.

How do I know if I am overtraining?

Signs include persistent fatigue, declining performance over several weeks, poor sleep, elevated resting heart rate and irritability. Reduce volume and take a deload week if these appear.

Can I swap the order of push, pull and legs?

Yes. The order matters less than making sure you are not doing hard legs the day after intervals, and that you have enough recovery between similar muscle groups.

Conclusion

A push pull legs cardio split works by pairing a proven strength rotation with two or three well-placed conditioning sessions. Keep intervals away from leg days, use steady work to build aerobic base, and progress lifts and cardio one variable at a time. Stick with the plan for at least six to eight weeks before making changes. If you have a medical condition or are returning from injury, check with a doctor or qualified coach before starting.

Related reading

• Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape
• Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?
• Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?

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.