Colin FosterBy Colin Foster

Updated November 2026

A push pull legs training program splits your weekly workouts into three movement groups: pushing muscles, pulling muscles and legs. Done well, it lets you train each muscle group hard while still giving it enough recovery time to grow. This guide walks you through choosing a training frequency, building each workout, setting sets and reps, progressing over time and avoiding the mistakes that stall most lifters.

What a Push Pull Legs Program Is and Who It Suits

In a push pull legs (PPL) split, every session falls into one of three categories. Push days train chest, shoulders and triceps, which are the muscles used to press weight away from your body. Pull days train the back, rear shoulders and biceps, the muscles used to draw weight toward you. Leg days cover quads, hamstrings, glutes and calves. Most people run the cycle twice a week, which gives six training days and one or two rest days.

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

PPL works well for intermediate lifters who can recover from a fairly high weekly volume and who want more control over their training than a full body routine offers. Beginners can use it too, but they often do better starting with two or three full body sessions per week until their technique and conditioning improve. If you have a joint problem, a recent injury or a medical condition that affects exercise, check with a doctor or physical therapist before starting any new program.

Step 1: Pick Your Training Frequency

The most common ways to run PPL are as follows.

  • Six-day cycle: Push, pull, legs, push, pull, legs, then rest. Each muscle group trains twice per week, which is the most effective setup for most people who can handle it.
  • Three-day cycle: Push, pull, legs, then rest. Each group trains once per week. This suits people with limited time, though muscle growth tends to be slower with one session per muscle per week.
  • Five-day cycle: Push, pull, legs, rest, then push and pull, with legs on a later day. This suits people who want extra upper-body work but less total leg volume.

Most lifters should start with the six-day cycle if their schedule allows it, and move to three days if recovery becomes a problem.

Step 2: Build Your Weekly Split

A balanced six-day plan can look like this:

Day Focus Main Movements
Day 1 Push A Flat barbell bench press, incline dumbbell press, overhead press, triceps pushdowns
Day 2 Pull A Conventional deadlift or pull-ups, barbell row, lat pulldown, dumbbell curls
Day 3 Legs A Back squat, Romanian deadlift, leg press, seated calf raise
Day 4 Rest or light activity Walking, mobility work
Day 5 Push B Incline barbell press, dumbbell shoulder press, cable fly, lateral raises, overhead triceps extension
Day 6 Pull B Chest-supported row, seated cable row, face pulls, hammer curls
Day 7 Legs B Front squat or hack squat, leg curl, Bulgarian split squat, standing calf raise

The “A” and “B” variations matter. Rotating exercises keeps joints and motivation fresh while still hitting the same muscles. You can also see how other coaches structure their weeks in Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

Step 3: Set Sets, Reps and Rest Periods

For hypertrophy (muscle growth), a useful starting point is 3 to 4 working sets per exercise, in the 6 to 12 rep range, with most sets taken within 1 to 3 reps of failure. Heavier compound lifts can use lower reps, such as 4 to 6, and isolation work can go higher, such as 10 to 15.

  • Compound lifts (squats, presses, rows): 3 to 4 sets of 5 to 8 reps, rest 2 to 3 minutes.
  • Secondary compounds (incline press, RDLs): 3 sets of 8 to 10 reps, rest 90 seconds to 2 minutes.
  • Isolation work (lateral raises, curls, leg curls): 2 to 3 sets of 10 to 15 reps, rest 60 to 90 seconds.

Warm up before your first working set with 2 to 3 lighter sets of the same exercise. Stop a set when you can no longer keep good form, or when you estimate you have only 1 to 2 reps left in the tank.

Step 4: Plan Progressive Overload

Progressive overload means gradually asking more of your muscles over time. Without it, your body has no reason to adapt. Use a simple double progression method:

  1. Choose a rep range for an exercise, such as 8 to 12.
  2. Start with a weight you can lift for 8 reps across all sets.
  3. Each session, try to add a rep to one or more sets.
  4. Once you hit 12 reps on every set with good form, increase the weight by the smallest jump your equipment allows, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.
  5. Drop back to 8 reps with the new weight and repeat.

Log every session, even in a notebook. Without records, most people cannot tell whether they are actually progressing.

Step 5: Track Recovery and Adjust Volume

PPL can leave you sore, especially the leg days. Some soreness is normal, but persistent joint pain, poor sleep, declining performance over several weeks or constant fatigue are signs you need to adjust. Try reducing sets by 20 to 30 percent for a week, taking an extra rest day, or moving to the three-day cycle temporarily. Prioritize 7 to 9 hours of sleep and enough protein, roughly 0.7 to 1 gram per pound of body weight for many active adults, though your needs vary.

Warm-up and Mobility Checklist

  • 5 minutes of light cardio such as rowing, cycling or walking
  • Dynamic stretches for the muscles you are about to train
  • 2 to 3 warm-up sets of your first exercise, building to working weight
  • Targeted activation work, such as band pull-aparts before pull days or glute bridges before leg days

Common Mistakes to Avoid

  • Skipping leg day. Leg training affects strength, posture and overall muscle mass. Treat it as non-negotiable.
  • Doing too many sets. More volume is not always better. Most muscles respond well to 10 to 20 hard sets per week.
  • Ignoring the pull side. Many lifters train pressing movements harder than rowing and pulling, which leads to shoulder imbalances. Match your pulling volume to your pushing volume.
  • Training to failure every set. Reserve true failure for the last set of a few isolation exercises. Most sets should stop short of grinding reps.
  • Never changing the program. Keep the split structure but adjust exercises, rep ranges and loads every 6 to 8 weeks.
  • Neglecting diet. Training stimulates growth, but eating enough total calories and protein is what supports it.

Tips for Getting the Most From Your Program

A few supplies make the program easier to follow and more comfortable to train with.

  • Lifting straps help you hold heavy pulling sets without grip fatigue becoming the limiting factor on rows and deadlifts. View on Amazon
  • Adjustable dumbbells let you progress incline and shoulder work without buying a full rack. View on Amazon
  • A weightlifting belt can support heavy squats and deadlifts for lifters who are already comfortable with bracing. View on Amazon
  • A workout log notebook makes it easy to record sets, reps and loads for double progression. View on Amazon

FAQ

How many days a week should I run push pull legs?

Most people do best with six days, which trains each muscle group twice weekly. Three days is a reasonable choice if you have limited time or need more recovery.

Can beginners follow a push pull legs program?

Beginners can start with PPL, but many do better on a full body routine for the first few months. Once you can perform the main lifts with good form, PPL becomes a practical option.

How long should each workout take?

Most sessions run 45 to 75 minutes including warm-up. Keep rest periods consistent and avoid scrolling between sets to stay on schedule.

Should I do cardio with push pull legs?

Light cardio on rest days or after lifting is fine. Heavy, high-volume cardio before leg day can reduce recovery, so schedule it carefully.

How long until I see results?

Strength gains often appear within 3 to 4 weeks. Visible muscle changes usually take 8 to 12 weeks of consistent training and eating.

What if I miss a workout?

Do not try to double up. Resume with the next scheduled session and keep following the rotation.

Do I need special equipment?

A barbell, dumbbells, a bench, a pull-up station and access to cable or machine exercises cover most needs, though bodyweight and resistance band versions can work for home training.

Conclusion

A push pull legs training program gives you a clear weekly structure, balanced muscle coverage and room to progress with real numbers. Start with a six-day or three-day cycle, pick sensible sets and rep ranges, and apply double progression consistently. Adjust volume when recovery slips, and review the plan every few months. If you have health concerns, consult a qualified professional before beginning.

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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.