Emily ParkerBy Emily Parker

Updated November 2026

A men’s push pull legs routine splits your training into three movement groups: pushing muscles, pulling muscles and leg muscles. Run it as a six-day cycle or a three-day cycle and you will train each muscle group two times per week while still giving every session enough recovery. This guide walks through exercise selection, set and rep ranges, weekly scheduling, progression rules and common mistakes so you can start a plan you can print, follow and adjust.

Who a Push Pull Legs Split Suits

The push pull legs split works well for men who want to build muscle, gain strength or improve physique without spending hours in the gym each day. Each session focuses on one movement pattern, which keeps workouts organized and makes it easier to track progress. It is also flexible: you can train three days a week for a lighter schedule or six days for higher frequency.

Shopping for one? See our guide: Men's Health Push Pull Legs: 6 Best Programs Compared for 2026.

It is less ideal if you can only train two or three days a week and want to hit every muscle equally in a single session. In that case, a full-body or upper/lower program may fit better. For a direct comparison, see Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? and Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.

How the Three Day Groups Are Organized

Push Day

Push days target the chest, front and side shoulders, and triceps. These muscles extend the elbow and shoulder, so the exercises involve pressing movements in either a horizontal or vertical direction.

Pull Day

Pull days cover the back, rear shoulders, and biceps. Exercises pull weight toward the body, using both vertical and horizontal rows and curls for the elbow flexors.

Leg Day

Leg days include the quadriceps, hamstrings, glutes, adductors and calves. Include at least one squat pattern, one hinge pattern and direct calf work to cover the full lower body.

Sample Six-Day Weekly Schedule

Run the cycle Push, Pull, Legs, Rest, Push, Pull, Legs, Rest, with a rest day after each set of three. A simple version is Monday push, Tuesday pull, Wednesday legs, Thursday off, Friday push, Saturday pull, Sunday legs. Some men prefer a seventh rest day, which is fine if recovery feels strained.

Day Focus Main Exercises
Day 1 Push A Barbell bench press, incline dumbbell press, seated overhead press, triceps pushdown
Day 2 Pull A Pull-ups or lat pulldown, barbell row, seated cable row, dumbbell curl
Day 3 Legs A Back squat, Romanian deadlift, leg press, seated calf raise
Day 4 Rest Light walking or mobility
Day 5 Push B Dumbbell bench press, cable fly, lateral raise, overhead triceps extension
Day 6 Pull B Chest-supported row, straight-arm pulldown, face pull, hammer curl
Day 7 Legs B Front squat or hack squat, leg curl, walking lunge, standing calf raise

Setting Sets, Reps and Rest

For muscle growth, most men do well with 3 to 4 working sets per exercise, 6 to 12 reps per set, and 1 to 3 minutes of rest. Compound lifts such as squats and bench presses can use the lower end of the rep range, around 5 to 8, with longer rest. Isolation movements like curls and lateral raises do well at 10 to 15 reps.

  1. Choose a weight that leaves 1 to 3 reps in reserve on your final set.
  2. Keep form strict; stop a set when technique breaks down.
  3. Rest long enough to hit your next set with similar quality, usually 90 seconds or more for heavy compounds.

Building a Push Day Workout Step by Step

Step 1: Start With a Heavy Compound

Begin with a barbell or dumbbell press. Work up to 3 or 4 sets of 6 to 8 reps. Add weight when you hit the top of the rep range on all sets with good form.

Step 2: Add a Secondary Press

Use an incline or seated press at 8 to 12 reps to target the upper chest and shoulders.

Step 3: Finish With Isolation

Lateral raises and triceps pushdowns at 12 to 15 reps build the shoulder and arm detail that compound lifts miss.

Building a Pull Day Workout Step by Step

Step 1: Vertical Pull

Pull-ups or lat pulldowns at 6 to 10 reps build width through the lats. Add weight or reps over time.

Step 2: Horizontal Row

Barbell or chest-supported rows at 8 to 10 reps build mid-back thickness. Keep the torso steady and pull toward the lower ribs.

Step 3: Rear Delts and Biceps

Face pulls and curls at 10 to 15 reps round out the session and protect the shoulders.

Building a Leg Day Workout Step by Step

Step 1: Squat Pattern

Back squats or front squats at 5 to 8 reps are the foundation. Use a depth you can control, typically at or just below parallel.

Step 2: Hinge Pattern

Romanian deadlifts at 8 to 10 reps load the hamstrings and glutes. Keep a slight knee bend and a flat back.

Step 3: Accessory Work and Calves

Leg press, leg curls and calf raises at 10 to 15 reps finish the session. Calves respond well to higher reps and slow tempos.

Progression: How to Get Stronger Over Months

Progressive overload is the engine of this program. Use double progression: pick a rep range such as 8 to 12 for an exercise. When you complete 12 reps on every set with good form, increase the weight by the smallest jump available, then start again at 8. Track every workout in a notebook or app so you know what to beat next time.

Every four to six weeks, consider a deload week where you reduce volume by about 40 percent or drop loads by roughly 10 percent. This helps joints and the nervous system recover. The guide on Push Pull Legs Workout Routine for Hypertrophy: A 6-Day Plan With Sets and Reps shows a more detailed progression model.

Checklist: What You Need Before Starting

  • A barbell rack with safety pins or a squat rack for leg day
  • Adjustable dumbbells or a full dumbbell range
  • A cable machine or lat pulldown station
  • A training log, paper or app
  • A timer for rest periods
  • A plan for protein intake, roughly 0.7 to 1 gram per pound of body weight daily

Lifting straps help you hold heavy pulls when grip becomes the limit, which is useful on back day. A weightlifting belt can support heavy squats and deadlifts for lifters who already own solid form. Adjustable dumbbells save space and let you progress on push and pull days without buying a full rack.

  • Lifting straps – help you keep rows and pulldowns heavy without grip fatigue. View on Amazon
  • Weightlifting belt – supports the trunk during heavy squats and deadlifts. View on Amazon
  • Adjustable dumbbells – cover a wide load range for accessory work on every day. View on Amazon

Consult a qualified coach or physician before starting if you have an existing joint, heart or back condition.

Common Mistakes

  • Skipping leg day. Legs are the largest muscle group. Neglecting them creates imbalance and limits strength on every other lift.
  • Training to failure every set. Stopping one to three reps short on most sets preserves quality and reduces joint wear.
  • Ignoring the pull side. Many lifters push more than they pull, which can round the shoulders. Match pull volume to push volume.
  • Changing exercises too often. Stick with a main lift for at least 6 to 8 weeks so progress is measurable.
  • Skipping warm-ups. Spend 5 minutes on light cardio and two warm-up sets before each heavy compound.

Tips for Making the Routine Stick

  • Plan your week on Sunday so missed sessions can move rather than disappear.
  • Sleep 7 to 9 hours. Recovery happens at night, not in the gym.
  • Eat enough protein and total calories to match your goal, whether that is gaining muscle or losing fat.
  • If a shoulder or elbow complains, swap the exercise for a variation with a different angle rather than pushing through pain.

If you want to see how this routine stacks up, read What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026) or Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps. For a shorter week, Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan shows how to compress the same structure into three sessions.

FAQ

How many days a week should I train on a men’s push pull legs routine?

Three days works for beginners or busy schedules, with each group trained once per week. Six days gives each group two sessions per week and suits men who recover well and want faster progress.

How long does one session take?

Most sessions run 60 to 75 minutes including warm-up. Limit yourself to 5 to 6 exercises to keep the workout focused.

Can I build muscle with this split?

Yes. Training each muscle twice weekly with progressive overload and enough protein supports muscle growth for most men.

What if I miss a session?

Do the missed workout the next day if your schedule allows, then continue the normal rotation. Do not try to double up two sessions in one day.

Should I train abs and arms separately?

Arms are covered on push and pull days through triceps and biceps work. Add abs two or three times a week as a short finisher on any day.

Is this routine suitable for beginners?

Beginners should start with three days a week, lighter loads and a focus on learning form before adding the sixth day.

When should I see a professional?

If you have pain that lasts more than a few days, numbness, or a history of joint or cardiac problems, consult a doctor or certified trainer before continuing.

Conclusion

A men’s push pull legs routine gives you a clear weekly structure, balanced muscle coverage and a simple way to track progress. Start with the six-day or three-day schedule, use double progression on every exercise, and keep a log so each week’s goal is obvious. Stay consistent for at least 8 to 12 weeks before judging results.

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.