Ryan Humiston Push Pull Legs Workout: A Step-by-Step Guide (2026)

By Colin Foster

Updated November 2026

A ryan humiston push pull legs workout is a six-day training split built around three repeating sessions: push (chest, shoulders, triceps), pull (back, biceps, rear delts), and legs (quads, hamstrings, glutes, calves). By the end of this guide you will have a complete weekly schedule, exercise selections for each day, set and rep ranges, a simple progression method, and a checklist for tracking your results. The structure is flexible enough for a commercial gym or a modest home setup.

What the Ryan Humiston Push Pull Legs Workout Is Built to Do

Push pull legs is a training split that groups muscles by movement pattern rather than by body region. Pressing movements are trained together, pulling movements are trained together, and lower-body work gets its own day. Because each muscle group is trained two times per week across a six-day rotation, you get frequent practice with the same movements while still allowing recovery between sessions. The approach is commonly used for hypertrophy (muscle growth) and general strength, and it suits intermediate lifters who can handle higher weekly volume.

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

When you search for a ryan humiston push pull legs workout, you are looking for a template you can follow week after week. The sections below walk you through building one from the ground up, so you understand why each choice is made and can adjust it later.

Step 1: Decide Your Training Days and Recovery Window

The standard version runs six days: Push, Pull, Legs, Push, Pull, Legs, then one rest day. Some lifters prefer a three-day block with one rest day between blocks, which works well if your schedule is tight. Whichever you choose, keep at least one full rest day per week. Sleep, nutrition, and recovery determine whether the volume you program actually produces growth.

Sample Weekly Schedule

Step 2: Choose Exercises for Each Push Pull Legs Day

Each session should start with one heavy compound movement, then move to secondary compounds, then finish with isolation work. Alternate the A and B days so the same muscles are stimulated from different angles.

Push Day A (Chest, Shoulders, Triceps)

1. Barbell bench press: 4 sets of 5–8 reps
2. Seated dumbbell shoulder press: 3 sets of 8–10 reps
3. Incline dumbbell press: 3 sets of 8–12 reps
4. Cable lateral raise: 3 sets of 12–15 reps
5. Overhead cable triceps extension: 3 sets of 10–12 reps
6. Cable pushdown: 2 sets of 12–15 reps

Pull Day A (Back, Biceps, Rear Delts)

1. Conventional deadlift or Romanian deadlift: 3 sets of 5–6 reps
2. Pull-up or lat pulldown: 4 sets of 6–10 reps
3. Seated cable row: 3 sets of 8–12 reps
4. Face pull: 3 sets of 12–15 reps
5. Incline dumbbell curl: 3 sets of 10–12 reps
6. Hammer curl: 2 sets of 10–12 reps

Legs Day A (Quads, Hamstrings, Glutes, Calves)

1. Back squat: 4 sets of 5–8 reps
2. Leg press: 3 sets of 10–12 reps
3. Seated or lying leg curl: 3 sets of 10–12 reps
4. Walking lunge or Bulgarian split squat: 3 sets of 8–10 reps per leg
5. Standing calf raise: 4 sets of 10–15 reps

Day B Variations

On B days, swap the primary lift for a variation. Push B might use incline barbell press and machine chest press. Pull B might use weighted pull-ups or chest-supported rows. Legs B might use front squats or trap bar deadlifts and hack squats. Keep the same rep ranges so the progression logic carries over.

Step 3: Set Your Sets and Rep Ranges

For hypertrophy, most of your work should fall between 6 and 15 reps, taken close to failure, with 1–3 reps left in reserve on most sets. Heavy compounds can dip into the 4–8 range, while isolation movements sit higher. Rest 2–3 minutes after heavy compounds and 60–90 seconds after isolation work. Weekly volume of roughly 10–20 hard sets per muscle group is a reasonable target for intermediates, and you can scale up or down depending on recovery.

Step 4: Apply a Simple Progression Method

Progressive overload is what makes the split work over months. Use a double progression model: pick a rep range (for example, 8–12), and when you hit the top of the range on every set with good form, increase the load by the smallest increment available and drop back to the bottom of the range. For barbell lifts, a 5-pound jump is common for upper-body work and 10 pounds for lower-body work. If you cannot add reps for two consecutive sessions, reduce volume slightly, check your sleep and food intake, or deload for a week.

Step-by-Step Progression Checklist

• Log the load, reps, and reps in reserve for every working set.
• Note whether you reached the top of the rep range.
• Increase load only after hitting the top of the range with clean form.
• Repeat each session’s exercises for at least 4–6 weeks before major changes.
• Take a deload week (about half the volume) every 6–8 weeks or when fatigue builds.

Step 5: Warm Up and Set Up Your Training Space

Each session should begin with 5–10 minutes of light cardio, then two or three warm-up sets of the first exercise at 40, 60, and 75 percent of your working weight. For pulling and pressing, add a few band pull-aparts or scapular push-ups. Keep a log, a timer, and a set of adjustable dumbbells or a cable station within reach so transitions stay quick.

Common Mistakes to Avoid

• Training every set to failure. Leave 1–3 reps in reserve on most work; reserve true failure for the last set of select isolation exercises.
• Skipping the pull day’s rear delts and rows. Pressing volume is easy to accumulate, so balance it with face pulls and rows.
• Adding weight every session. Progression should be earned through reps first, then load.
• Ignoring leg day. Legs are the most demanding session, so do not cut it short because it is hard.
• Neglecting recovery. If performance drops for two weeks straight, reduce volume before blaming the program.

Tips for Making the Split Work Long Term

• Track bodyweight and performance weekly rather than daily.
• Rotate accessory exercises every 6–8 weeks while keeping the main lifts.
• If you miss a session, shift the schedule forward rather than doubling up.
• Pair the program with adequate protein, roughly 0.7 to 1 gram per pound of bodyweight, and enough total calories for your goal.

Recommended gear

A few pieces of equipment make it easier to hit the rep ranges and progression targets in this plan, especially at home.

• Adjustable dumbbells let you hit precise loads on incline presses, shoulder work, and curls without building a full rack. View on Amazon
• A doorway or ceiling pull-up bar covers pull-ups and hanging leg raises on Pull days. View on Amazon
• Resistance band set works well for face pulls, band pull-aparts, and warm-ups. View on Amazon
• Lifting straps help you reach your target reps on heavy rows and deadlifts without grip failing first. View on Amazon

If you want more background on exercise selection and progression, these related guides expand on specific parts of the plan: Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps, Push Pull Legs Workout Sets and Reps: A Complete Guide (2026), and Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide. For a home setup, see Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026).

FAQ

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

The standard version is six days, with each muscle group trained twice weekly. Three-day versions with one rest day between blocks are a practical alternative if your schedule is limited.

Is this split good for beginners?

It is usually better suited to intermediate lifters who have been training consistently for several months. Beginners often do well with a simpler full-body program first, then move to push pull legs once they can recover from higher weekly volume.

How long should I rest between sets?

Rest 2–3 minutes after heavy compound lifts and 60–90 seconds after isolation movements. Longer rest on heavy sets helps you maintain the load across all sets.

Can I do this program at home?

Yes, with adjustable dumbbells, a pull-up bar, and resistance bands you can cover most movements. Leg work may require a sturdy backpack or goblet-style loads for squats and lunges in place of a barbell.

How do I know when to increase weight?

Increase load once you hit the top of the rep range on every set with clean form. Use the smallest jump available and reset to the bottom of the range.

What if I miss a training day?

Move the missed session to the next available day and keep the rotation going. Avoid doubling up on the same muscle group within 24 hours.

Should I consult a professional before starting?

If you have a heart condition, joint injury, high blood pressure, or any other health concern, speak with a doctor or qualified exercise professional before beginning a heavy training program.

Conclusion

A ryan humiston push pull legs workout gives you a clear weekly structure: three distinct training days, repeated twice, with a rest day built in. Set your sessions around heavy compound work, use rep ranges suited to muscle growth, and apply double progression to keep improving. Track your loads and reps honestly, and adjust volume when recovery slips.

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.