Emily ParkerBy Emily Parker

Updated November 2026

A legion push pull legs split is a six-day training structure that groups exercises by movement pattern: pushing, pulling, and leg work, with each group trained twice per week. This guide walks you through the logic behind the split, how to set your volume and rest, how to progress week to week, and where people usually go wrong. By the end, you will have a complete weekly template you can print and run.

What the Legion Push Pull Legs Split Is

The name “legion” is used loosely in training communities to describe a higher-frequency version of the classic push/pull/legs (PPL) template. Instead of training each movement pattern once a week, you hit each one twice, usually across six days with one rest day. The split is popular with intermediate lifters who have a few years of consistent training behind them and can recover from a heavier weekly volume.

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

If you are new to lifting, a three- or four-day program will likely serve you better. For a broader comparison of how PPL stacks up against other structures, see Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals? and Push Pull Legs vs Bro Split (2026): Which Is Better for Building Muscle?

Step 1: Decide Whether the Split Fits Your Schedule

Before you write anything down, check whether you can realistically train six days a week for at least 8 to 12 weeks. Missing two or three sessions per week breaks the rotation and makes progression hard to track. Ask yourself these questions:

  • Can I train five to six days per week without frequent disruptions?
  • Do I sleep at least seven hours on most nights?
  • Have I trained consistently for at least a year?
  • Is my training age and recovery capacity suited to roughly 12 to 20 hard sets per muscle group per week?

If you answered no to two or more, consider a three-day PPL first. You can compare structures in Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026) if you train outside a commercial gym.

Step 2: Build the Six-Day Weekly Template

A standard legion-style week runs Push, Pull, Legs, Push, Pull, Legs, then rest. Each session should last 50 to 75 minutes. Here is a template you can adapt:

Day Focus Main Lifts Accessory Work
1 Push A Barbell bench press Incline dumbbell press, lateral raises, triceps pushdowns
2 Pull A Weighted pull-ups or lat pulldown Seated cable row, face pulls, EZ-bar curls
3 Legs A Back squat Romanian deadlift, leg press, seated calf raise
4 Push B Overhead press Machine chest press, cable fly, overhead triceps extension
5 Pull B Barbell or chest-supported row Single-arm dumbbell row, rear delt fly, hammer curls
6 Legs B Deadlift or trap bar deadlift Walking lunges, leg curl, standing calf raise

The “A” and “B” versions differ in rep ranges and lift variation so that each muscle sees a different stimulus twice per week. Keep the same rough structure but swap the main lift angle or equipment on the second day.

Choosing Sets and Rep Ranges

For most intermediate lifters, use these starting targets:

  • Main compound lifts: 3 to 4 sets of 5 to 8 reps, rest 2 to 3 minutes.
  • Secondary compounds: 3 sets of 8 to 10 reps, rest 90 seconds.
  • Isolation and accessory work: 2 to 3 sets of 10 to 15 reps, rest 60 to 90 seconds.

Aim to finish most sets with one to three reps left in reserve. Training to absolute failure every session drives fatigue up quickly in a six-day rotation.

Step 3: Plan Your Progression

Progression is where most legion-style programs succeed or fail. Use double progression: pick a rep range for each exercise, such as 8 to 10. When you hit the top of the range on all sets with good form, increase the load by the smallest increment available (often 2.5 to 5 pounds for upper body, 5 to 10 pounds for lower body) and drop back to the bottom of the range.

A Simple Weekly Progression Checklist

  1. Log every set: load, reps, and perceived effort.
  2. Check whether you hit the top of the rep range on all working sets.
  3. If yes, increase the load next session.
  4. If no, repeat the same load and aim for one more rep.
  5. Every 4 to 6 weeks, take a deload week: cut sets by about 40 percent and keep loads moderate.

Tracking Tools You Will Need

  • A notebook or spreadsheet with one row per exercise.
  • A training app or timer for rest periods.
  • A tape measure or body weight log, checked weekly under consistent conditions.

Step 4: Manage Recovery and Nutrition

Six training days create real recovery demands. Protein intake of roughly 0.7 to 1 gram per pound of body weight is a common target for lifters, and total calories should match your goal: a modest surplus for growth or a moderate deficit for fat loss. Sleep matters as much as the program itself. If you are unsure how to adjust intake for a specific medical condition, speak with a registered dietitian or your physician before making major changes.

Watch for warning signs of overtraining: persistent soreness, dropping performance across two weeks, poor sleep, irritability, or joints that feel consistently achy. If these appear, take an extra rest day or switch to a deload.

Common Mistakes

  • Adding volume too fast. Jumping from a three-day program to six days with full volume often leads to stalled lifts within three weeks.
  • Ignoring the pulling side. Many lifters train pushing movements harder. Match your pull sets to your push sets to protect the shoulders.
  • Skipping leg days. Leg sessions are easy to cut short. Keep them on the calendar as firmly as chest day.
  • Chasing failure every set. Stopping one to three reps short preserves quality across six sessions.
  • No logging. Without written loads and reps, progression becomes guesswork.

Tips for Making the Split Work

  • Schedule sessions at the same time of day when possible to build consistency.
  • Warm up each session with 5 to 10 minutes of light cardio plus two or three ramp-up sets on the first lift.
  • Rotate accessory exercises every 6 to 8 weeks to avoid joint irritation and maintain interest.
  • If you miss a session, shift the rotation forward rather than doubling up on one day.
  • Compare your split against a sample plan such as Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps to check your volume.

These items help with the most common needs of a six-day split: heavy pulling, consistent loading, and tracking progress.

  • Lifting straps help you keep grip from limiting heavy pulls on deadlifts and rows, so your back gets the work it needs. View on Amazon
  • Adjustable dumbbells make it easier to hit the progressive overload steps on accessory work without buying an entire rack. View on Amazon
  • A workout log notebook gives you a simple, distraction-free way to record every set, which is essential for double progression. View on Amazon

For more ideas on building a home setup for this split, check Push Pull Legs at Home With Dumbbells: 7 Best Setups Compared (2026).

FAQ

Is a legion push pull legs split good for beginners?

Usually not. Six training days with high weekly volume suit lifters with at least a year of consistent training. Beginners tend to progress faster on a three-day full body or PPL program.

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

A common range for intermediate lifters is about 12 to 20 hard sets per muscle group per week, split across two sessions. Start near the lower end and add sets only if recovery stays good.

Can I do legion push pull legs at home?

Yes, with a pull-up bar, adjustable dumbbells, and resistance bands, you can cover most movements. Heavy barbell squats and deadlifts are harder to replicate without a rack and bar.

How long should I follow the program before changing it?

Plan on 8 to 12 weeks, with a deload every 4 to 6 weeks. Change exercises if progress stalls for three or more consecutive sessions, not sooner.

Should I train to failure on every set?

No. Stopping one to three reps short on most sets keeps fatigue manageable across six days. Reserve true failure for the final set of select isolation exercises.

What if I miss a training day?

Move the rotation forward so you do not train the same movement pattern on back-to-back days. Do not try to make up volume by doubling sessions.

Do I need to eat more on this split?

Often, yes, especially if your goal is muscle gain. Higher training volume raises energy and protein needs. A registered dietitian can help you set targets that match your health history.

Conclusion

The legion push pull legs split gives intermediate lifters a structured way to train each movement pattern twice per week. Build the template around compound lifts, use double progression, and schedule deloads to keep recovery on track. Track every session, and adjust volume only when your logs show a clear reason to do so.

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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.