Colin FosterBy Colin Foster

Updated November 2026

Push pull legs workout sets and reps are the variables that decide whether a six-day split builds muscle, adds strength or just leaves you sore. This guide shows you how many sets to do per muscle group, which rep ranges to use for each goal, how long to rest, and how to progress from week to week. By the end, you will have a clear structure you can print and follow.

What Push Pull Legs Means and Why Sets and Reps Matter

A push pull legs split groups exercises by movement pattern rather than by body part. Push days train chest, shoulders and triceps. Pull days train back, rear delts and biceps. Leg days train quads, hamstrings, glutes and calves. Most people run this split three days a week (Push, Pull, Legs, then repeat) or six days a week (Push, Pull, Legs, Push, Pull, Legs).

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

Sets and reps are the dose. A set is one continuous block of repetitions followed by rest. Reps are the repetitions within that block. Your total weekly volume, meaning the number of hard sets per muscle, is the main driver of hypertrophy. Your load and rep range determine how much strength and fatigue each set creates. Getting these numbers roughly right matters more than picking the perfect exercise order. If you want more background, see Push/Pull/Legs Explained.

How Many Sets Per Muscle Group Per Week

For most intermediate lifters, somewhere around 10 to 20 hard sets per muscle group per week is a productive range for hypertrophy. Beginners often do well at the lower end, around 8 to 12 sets, because recovery demands are lower and technique is still improving. Advanced lifters may push toward 20 or more on muscles that respond well, but returns diminish and fatigue rises.

In a six-day split, each muscle is trained twice per week. That means you spread the weekly total across two sessions. For example, if you want 12 sets of chest per week, you might do 6 sets on Push Day 1 and 6 on Push Day 2.

A Practical Weekly Set Target

Muscle group Beginner (sets/week) Intermediate (sets/week) Advanced (sets/week)
Chest 8–10 10–14 12–18
Back (lats and upper back) 8–10 10–14 12–18
Shoulders (side and rear delts) 6–8 8–12 10–16
Triceps and biceps 6–8 each 8–12 each 10–14 each
Quads 8–10 10–14 12–18
Hamstrings and glutes 8–10 10–14 12–18
Calves and abs 4–6 6–10 8–12

These are working ranges, not rules. Start near the low end, track how you recover, and add sets only when you can keep performance rising.

Choosing Rep Ranges for Your Goal

Rep ranges shape the type of adaptation you get. Three zones cover most training goals.

  • Strength (3–6 reps): Heavy loads, longer rest, best for compound lifts like squats, bench press, rows and deadlifts.
  • Hypertrophy (6–12 reps): Moderate-to-heavy loads, the most common zone for muscle growth. Most of your push, pull and leg work should live here.
  • Endurance and metabolic work (12–20 reps): Lighter loads, shorter rest. Useful for isolation exercises, calves, rear delts and finishing sets.

A balanced PPL week uses all three. Heavy compounds open the session at 5 to 8 reps, moderate accessories run at 8 to 12, and isolation finishers go to 12 to 20. Keep sets within 1 to 3 reps of failure for most work. Taking every set to absolute failure every session increases fatigue without adding much growth.

Sample Set and Rep Structure for Each Day

The table below gives a starting template. Adjust exercise selection to your equipment.

Day Exercise Sets Reps Rest
Push Barbell or dumbbell bench press 4 5–8 2–3 min
Push Seated overhead press 3 6–10 2 min
Push Incline dumbbell press 3 8–12 90 sec
Push Cable lateral raise 3 12–15 60 sec
Push Triceps pushdown 3 10–15 60 sec
Pull Deadlift or Romanian deadlift 3 5–8 2–3 min
Pull Pull-up or lat pulldown 4 6–10 2 min
Pull Chest-supported row 3 8–12 90 sec
Pull Face pull 3 12–20 60 sec
Pull Dumbbell curl 3 8–12 60 sec
Legs Back squat 4 5–8 2–3 min
Legs Leg press 3 10–12 90 sec
Legs Seated or lying leg curl 3 10–15 60 sec
Legs Hip thrust 3 8–12 90 sec
Legs Standing calf raise 4 10–15 60 sec

Rest Periods Between Sets

Rest time affects how much work you can do in the next set. Heavy compounds in the 3 to 8 rep range need 2 to 3 minutes so your nervous system and muscles recover enough to match performance. Moderate hypertrophy work usually does well with 90 seconds to 2 minutes. Isolation and finisher exercises can run on 45 to 90 seconds. Use a timer. Most people rest too little on heavy sets and too long on easy ones.

Progressive Overload: How to Advance Sets and Reps

A workout only works if you gradually make it harder. The simplest method is double progression.

  1. Pick a load and a rep range, such as 3 sets of 8 to 12 on dumbbell rows.
  2. Perform every set with good form and stop within 1 to 3 reps of failure.
  3. When you hit the top of the range on all sets, increase the weight by the smallest jump available (often 2.5 to 5 lb for upper body, 5 to 10 lb for lower body).
  4. Drop back to the bottom of the range and build again.

When you cannot add reps for two or three weeks on an exercise, add a set or swap the movement for a close variation. Deload every 6 to 8 weeks by cutting sets roughly in half for one week, or by reducing load by about 10 to 15 percent, to let fatigue clear.

Tracking Your Workouts

Write down the load, reps and rest for every set. A notebook or a spreadsheet works fine. Without records, you cannot confirm progression. Note how each session felt on a 1 to 10 effort scale so you can spot when recovery is slipping.

Common Mistakes

  • Too many sets too soon. Beginners who copy an advanced template often stall or get injured. Start with fewer sets and add gradually.
  • Training every set to failure. Leaving 1 to 3 reps in reserve keeps quality high across the week.
  • Ignoring the pull side. Many lifters do more pressing than rowing or pulling, which can cause shoulder discomfort. Match your pull volume to your push volume.
  • Skipping rest on heavy compounds. Short rest on squats or deadlifts drops your loads and your progress.
  • Never changing the plan. If your reps and loads have not improved in three to four weeks, adjust volume, exercises or rep ranges.
  • Adding sets when recovery is poor. Poor sleep, low calories or persistent soreness are signals to hold volume steady rather than add more.

Tips for Getting the Most From Your Sets and Reps

  • Warm up each main lift with two or three lighter sets before working sets.
  • Use a full range of motion on pulls and presses unless a joint limits you.
  • Pause at the stretched position on leg and back exercises when it feels safe to do so, to add time under tension.
  • Keep at least 48 hours between hard sessions for the same muscle. In a six-day split, that is built in.
  • Eat enough protein, generally around 0.7 to 1 gram per pound of goal body weight, to support recovery.

Gear will not fix a weak plan, but a few tools make progression easier to track and perform.

  • Adjustable dumbbells let you add small weight increments on accessory lifts without buying a full rack. View on Amazon
  • A lifting belt can help you brace on heavy squats and deadlifts once you are regularly working in the 5 to 8 rep range. View on Amazon
  • Resistance bands are useful for face pulls, band-resisted pressing and warm-ups on travel days. View on Amazon
  • A training journal keeps your loads and reps recorded so double progression is easy to follow. View on Amazon

FAQ

How many sets should I do per exercise in a push pull legs split?

Most people do 3 to 4 sets per exercise, with 2 to 4 exercises per muscle group per session. Heavy compounds usually get 4 sets, and isolation work typically gets 3.

What rep range is best for building muscle?

The 6 to 12 rep range is the most common and effective zone for hypertrophy. Mixing in some heavier work at 3 to 6 reps and lighter isolation at 12 to 20 reps adds variety.

How long should I rest between sets?

Rest 2 to 3 minutes on heavy compound lifts, 90 seconds to 2 minutes on moderate work, and 60 to 90 seconds on isolation exercises.

Should I train to failure on every set?

No. Stopping 1 to 3 reps short of failure on most sets gives similar growth with less fatigue. Taking a few sets close to failure on final exercises is fine.

How often should I change my sets and reps?

Keep the same structure for 4 to 8 weeks while you progress the loads. Change exercises, rep ranges or volume when progress stalls for three or more weeks, or when you plan a new training phase.

Can I do a six-day push pull legs split as a beginner?

It is possible but usually better to start with three days a week and fewer sets, then move to six days once recovery and technique are solid. Consult a qualified coach or a healthcare professional if you have an existing injury or medical condition.

Do I need to increase weight every week?

Not necessarily. Progress can come from more reps at the same load, better form or slightly more sets. Small, consistent gains over months matter more than weekly jumps.

Conclusion

Push pull legs workout sets and reps come down to a few clear choices: roughly 10 to 20 hard sets per muscle per week, rep ranges matched to your goal, rest periods that fit the exercise, and a method like double progression to move forward. Start conservatively, track every session, and adjust based on how you recover. If you have injuries or health concerns, check with a qualified professional before changing your program.

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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.