Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout routine for hypertrophy splits your training into three movement patterns, trains each one twice per week, and gives your muscles enough volume and recovery to grow. By the end of this guide you will have a complete 6-day schedule with exercises, set counts, rep ranges, rest periods and a progression method you can print and follow. The plan is built for intermediate lifters who can already perform the main lifts with good form, though beginners can adapt it with fewer sets.

Why Push Pull Legs Works for Muscle Growth

Hypertrophy, or muscle growth, responds mainly to three things: enough weekly volume, sufficient effort on each set, and recovery between sessions. A push pull legs split handles all three well. Pressing muscles (chest, front and side delts, triceps) are trained on push days, pulling muscles (back, rear delts, biceps) on pull days, and the lower body on leg days. Because each muscle group gets two sessions per week, you can spread roughly 10 to 20 hard sets per muscle across the week without cramming them into one exhausting workout.

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

The split also keeps similar muscles from being fatigued on the same day. You are not doing heavy bench press and then trying to press again in an overhead movement with depleted triceps. Each session has a clear purpose, which makes it easier to track progress.

Step 1: Set Your Weekly Volume Targets

Before choosing exercises, decide how many hard sets you want per muscle group each week. A useful starting range for most intermediate lifters is:

  • Chest, back, quads, hamstrings, shoulders: 12 to 18 hard sets per week
  • Biceps, triceps, calves, rear delts: 8 to 12 hard sets per week
  • Core: optional, 6 to 10 sets, as covered in the abs plan linked below

A hard set means a set taken within roughly 1 to 3 reps of failure. Warm-up sets do not count. If you are new to training volume, start at the low end and add sets only when recovery feels good.

Step 2: Build Your Six-Day Schedule

The classic PPL rotation runs push, pull, legs, then repeats. Over six days, each movement pattern appears twice:

  1. Day 1: Push A
  2. Day 2: Pull A
  3. Day 3: Legs A
  4. Day 4: Push B
  5. Day 5: Pull B
  6. Day 6: Legs B

Take the seventh day off. If you can only train three or four days a week, you can still run the split once through, but growth will be slower because each muscle gets only one session per week. Many lifters who want a shorter option look at the Push Pull Legs 4 Day Split Routine style of programming instead, though the six-day version gives the most frequency.

Step 3: Choose Exercises and Set Rep Ranges

For hypertrophy, most working sets should fall between 6 and 15 reps, with the bulk of volume in the 8 to 12 range. Compound lifts go in the lower part of that range; isolation work goes higher. Use the table below as your template.

Day Exercise Sets Reps Rest
Push A Barbell or dumbbell bench press 4 6–8 2–3 min
Seated dumbbell shoulder press 3 8–10 2 min
Incline dumbbell press 3 10–12 90 sec
Cable lateral raise + triceps pushdown 3 each 12–15 60 sec
Pull A Pull-up or lat pulldown 4 6–10 2–3 min
Chest-supported row 3 8–10 2 min
Face pull 3 12–15 60 sec
EZ-bar curl 3 8–12 60–90 sec
Legs A Back squat 4 6–8 3 min
Romanian deadlift 3 8–10 2 min
Leg press 3 10–12 90 sec
Seated leg curl + standing calf raise 3 each 10–15 60 sec

Push B, Pull B and Legs B should use different exercises from the A days so that you train each muscle from several angles. For example, Push B might use incline barbell press, machine chest press and dumbbell lateral raises. Pull B might use a deadlift variation or barbell row, plus single-arm cable rows and hammer curls. Legs B could feature front squats or hack squats, hip thrusts, Bulgarian split squats and leg extensions. Rotate exercises every four to six weeks to keep stimulus fresh.

Step 4: Apply Progressive Overload

Muscle growth requires progressively harder work over time. The simplest method is double progression: pick a rep range (for example, 8 to 12), start at the low end with a weight you can control, and add reps each session. Once you hit the top of the range on every set, increase the load by the smallest increment available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for legs, and drop back to the bottom of the range.

Log every working set. A notebook or phone app works fine. Without records you will not know whether you are actually progressing, and most stalled programs stall because the lifter repeats the same weights without tracking.

Use Reps in Reserve to Gauge Effort

Rather than always training to absolute failure, aim to finish most sets with 1 to 3 reps left in the tank (RIR). Early in a block, you may leave 3 reps; in the final week before a deload, you may push closer to 1. Proper effort drives growth, but excessive fatigue impairs the next session.

Schedule Deloads

Every 5 to 8 weeks, cut your working sets roughly in half and keep weights moderate for one week. This lets accumulated fatigue dissipate and often leads to strong performance afterward.

Step 5: Warm Up and Recover Properly

Before your first working set of each main lift, perform two to four ramp-up sets: for example, 50 percent of working weight for 8 reps, then 70 percent for 5, then 85 percent for 2. Add a few light sets of mobility or activation work if a joint feels stiff.

Sleep seven to nine hours, eat enough protein (a common target is roughly 0.7 to 1 gram per pound of body weight), and keep calories near maintenance or in a modest surplus if your goal is gaining size. Adjust with your own results over several weeks rather than chasing a fixed formula.

Checklist: What You Need to Start

  • A barbell rack or access to a full gym with dumbbells and cables
  • A pull-up bar or lat pulldown machine
  • A training log with columns for exercise, sets, reps, load and effort
  • A timer for rest periods
  • A baseline: the weight you can lift for 8 reps on each main exercise
  • Four to six weeks of commitment before judging results

Common Mistakes to Avoid

  • Too much volume too soon. Adding 10 sets per muscle in week one often leads to joint pain and poor recovery. Build up gradually.
  • Skipping the log. If you cannot show that your numbers went up, you cannot be sure the program is working.
  • Training every set to failure. Stopping one to three reps short usually produces better long-term progress with less fatigue.
  • Neglecting leg days. Some lifters drop or shorten legs. Lower-body muscles are large and respond strongly to volume, so skipping them limits total growth.
  • Ignoring the pull side. Pressing-heavy routines often leave the back underdeveloped and shoulders at risk. Match pulling volume to pushing.
  • Changing exercises every week. Consistency with exercises lets you track overload. Rotate on a multi-week cycle, not weekly.

Tips for Getting More From the Split

  • Train the hardest or most important lift first in each session, when you are freshest.
  • If a muscle is lagging, add two to four sets to its session rather than adding a new day.
  • Use a full range of motion on lifts like rows and curls; partial reps shorten the stimulus.
  • Keep a regular schedule. Missing two sessions a week for a month matters more than the exact exercise choices.
  • If you have shoulder or back issues, swap barbell pressing or heavy rows for machine or cable versions while keeping the pattern.

If you are new to lifting, or returning after a long break, see a doctor or qualified coach before starting high-volume training, especially if you have joint, heart or blood pressure concerns.

FAQ

How many days a week should I do push pull legs for hypertrophy?

Six days is the most common version because it trains each muscle twice per week. Three or four days also works, but each muscle is trained less often, which usually slows growth.

Is push pull legs good for beginners?

It can be, but beginners often do better with full-body training for the first few months. Once you can perform the main lifts with consistent form, PPL becomes a strong option.

How long does it take to see muscle growth on this routine?

Most people notice strength gains within two to four weeks and visible changes in muscle size after roughly eight to twelve weeks of consistent training and eating.

Should I train to failure on every set?

No. Most sets should stop about 1 to 3 reps short of failure. Occasional sets taken to failure, especially on final isolation exercises, are fine.

How much rest should I take between sets?

Two to three minutes for heavy compound lifts and 60 to 90 seconds for isolation work is a practical range. Shorter rest reduces the load you can use; longer rest is rarely necessary for hypertrophy.

Can I do push pull legs at home?

Yes, with adjustments. Resistance bands and adjustable dumbbells can cover most movements, though heavy progressive loading is harder without a barbell and rack. Resistance tools are discussed in Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026).

What if I miss a session?

Do the missed day when you can and keep moving through the rotation. Do not try to double up two sessions in one day, as that usually hurts recovery.

Do I need to eat more to build muscle on this split?

Most lifters grow best in a small calorie surplus while maintaining adequate protein. Track your body weight weekly and adjust intake if you are gaining or losing faster than planned.

Conclusion

A push pull legs workout routine for hypertrophy gives you a clear weekly structure, twice-weekly frequency for every major muscle, and an objective way to track progress. Set your volume targets, follow the six-day schedule, use double progression and keep a training log. Give the program at least six to eight weeks before judging it, and adjust exercises and volume based on how your body responds.

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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.