By Colin FosterUpdated November 2026
A push pull legs training split groups your workouts by movement pattern instead of by body part. Push days cover pressing muscles, pull days cover rowing and pulling muscles, and leg days cover the lower body. Done right, the push pull legs training split lets you train each muscle group two times per week with enough volume to build strength and size, and this guide walks you through setting it up step by step.
What the Push Pull Legs Training Split Is
The split sorts exercises by what they do. Push exercises move weight away from your body: chest presses, overhead presses, triceps extensions and lateral raises. Pull exercises bring weight toward your body: rows, pulldowns, pull-ups, biceps curls and rear delt work. Leg exercises train the quads, hamstrings, glutes and calves through squats, hinges, lunges and raises.
Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.
Because antagonist muscles like the chest and back are trained on different days, you can keep the workout focused without fatiguing the muscles you need for the next exercise. Most lifters run the split as a six-day rotation (push, pull, legs, push, pull, legs with a rest day after each cycle) or as a three-day rotation done twice a week.
Step 1: Decide Your Training Frequency
Before you pick exercises, choose how many days you can train. The two common versions are:
- Six days per week: Push, pull, legs, rest, push, pull, legs, rest, then repeat the cycle. Each muscle group gets trained twice in a seven-day period, but some weeks you will train six days straight, so schedule a rest day where it fits.
- Three days per week: Push, pull, legs, then a rest day, then the cycle again. Each muscle trains about once every 3 to 4 days, which works well for lifters who recover slowly or have limited time.
Most intermediate lifters find the six-day version gives the best volume per muscle, while beginners and those with busy schedules do well with three or four training days.
Step 2: Build Your Weekly Template
A simple template keeps the split balanced. Use this as a starting point for a six-day rotation.
| Day | Focus | Main Exercises | Accessory Exercises |
|---|---|---|---|
| Day 1 | Push A | Barbell bench press, seated overhead press | Incline dumbbell press, cable lateral raises, triceps pushdowns |
| Day 2 | Pull A | Pull-ups or lat pulldowns, barbell row | Seated cable row, face pulls, dumbbell curls |
| Day 3 | Legs A | Back squat, Romanian deadlift | Leg press, leg curls, standing calf raises |
| Day 4 | Push B | Incline barbell press, dumbbell shoulder press | Machine chest fly, overhead triceps extension, rear delt fly |
| Day 5 | Pull B | Chest-supported row, single-arm dumbbell row | Straight-arm pulldown, hammer curls, shrugs |
| Day 6 | Legs B | Front squat or hack squat, hip thrust | Walking lunges, seated leg curl, seated calf raise |
Step 3: Set Sets, Reps and Rest
Use these ranges for most sessions:
- Main compound lifts: 3 to 5 sets of 5 to 8 reps, with 2 to 3 minutes of rest.
- Secondary compounds: 3 sets of 8 to 12 reps, with 90 seconds to 2 minutes of rest.
- Isolation and accessory work: 2 to 4 sets of 10 to 15 reps, with 60 to 90 seconds of rest.
Aim to finish each set with about 1 to 3 reps left in the tank. Going to complete failure on every set increases fatigue and makes recovery harder across a six-day week.
Step 4: Plan Weekly Volume
Volume is the total number of hard sets you do for a muscle each week. A useful starting range for most intermediates is about 10 to 20 hard sets per muscle group per week, spread across two sessions. Beginners can start closer to 8 to 12 sets and build up. Track your sets in a notebook or app so you can see whether a muscle is getting enough work.
Step 5: Apply Progressive Overload
Progress comes from doing slightly more over time. Use one of these methods:
- Add reps: If you hit the top of the rep range on every set, move to a heavier weight next session.
- Add weight: Increase load by 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts once you hit your target reps.
- Add sets: Once you can complete the planned sets with good form, add one set to a lift for a few weeks.
- Improve technique: Slower lowering phases, pauses and better range of motion can make the same weight harder.
Step 6: Track Recovery and Adjust
Signs your split is working include steady strength gains, consistent sleep and reasonable soreness. Signs you need to adjust include declining performance across three or more sessions, joint pain, poor sleep and constant fatigue. If that happens, cut a set or two from each session, add a deload week every 6 to 8 weeks, or move to the three-day version for a few weeks.
If you have an injury, a medical condition or are returning to training after a long break, check with a doctor or physical therapist before starting a new program.
Checklist: What You Need to Start
- A training schedule with set training and rest days
- Access to a barbell, dumbbells, cable machine and a leg press or squat rack
- A notebook or app to log weights, reps and sets
- A warm-up routine of 5 to 10 minutes, plus one or two light sets before each main lift
- A plan for sleep (7 to 9 hours) and protein intake that supports recovery
Common Mistakes
- Skipping leg day: Leg sessions are easy to rush or skip. Schedule them and treat them as seriously as push and pull days.
- Training to failure every set: This raises fatigue quickly. Save true failure for the last set of select isolation exercises.
- Ignoring the pull side: Many lifters do more pressing than pulling, which can lead to rounded shoulders. Match your pull volume to your push volume.
- Changing exercises too often: Keep the same core lifts for 6 to 12 weeks so you can measure progress.
- Not tracking progress: Without logs, it is easy to repeat the same weights for months without noticing.
Tips for Getting the Most From the Split
- Start each session with your heaviest or most technical lift while you are fresh.
- Use a warm-up set or two for each main lift, dropping the weight by about half for the first set.
- Pair the split with an eating plan that includes enough protein, roughly 0.7 to 1 gram per pound of body weight, and enough total calories to support training.
- If you are new to the split, see how it compares to other options in Split vs Push Pull Legs (2026): Which Is Better for Your Training? before you commit.
- Beginners who want a simpler starting point may prefer a lower-frequency plan such as the one covered in Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.
Recommended gear
These items help with the most common needs of a push pull legs routine.
- Adjustable dumbbells: Useful for accessory work like lateral raises, curls and single-arm rows without needing a full rack of weights. View on Amazon
- Lifting straps: Helpful on heavy pulling days when grip fatigue would otherwise limit your rows and pulldowns. View on Amazon
- Lifting belt: Can add support for heavy squats and deadlifts on leg days. View on Amazon
- Training log: A printed journal makes it easy to track weights and reps across all three day types. View on Amazon
FAQ
Is the push pull legs training split good for beginners?
It can be, but it is usually better for people who already know the basic lifts. Beginners often do well with a full-body or upper/lower plan first and move to push pull legs once they can perform squats, presses and rows with good form.
How many days a week should I train on a push pull legs split?
Most people choose either three days (one full cycle per week) or six days (two full cycles with a rest day after each). Three days suits busy schedules and slower recovery, while six days gives each muscle more weekly volume.
Can I do push pull legs three times a week?
Yes. A three-day version trains push, pull and legs once each week. You can also run the full cycle twice in a week, which is how many people use the six-day split.
How much rest do I need between sessions?
Plan at least one rest day after each full cycle. Many lifters with the six-day version take a full rest day after every third training day. Adjust based on soreness, sleep and performance.
Should I train legs on the same day as push or pull?
The standard split keeps legs on their own day. Combining leg work with another session can work for advanced lifters, but it makes recovery and volume harder to manage.
What if I miss a session?
Do not try to fit in a double. Continue with the next session in the rotation. The split is a sequence, so the order matters more than the calendar day.
Do I need a gym to follow this split?
A gym with barbells, dumbbells and cable or machine stations is ideal. You can adapt the split at home with adjustable dumbbells, resistance bands and a pull-up bar, though exercise choices will be more limited.
Conclusion
The push pull legs training split organizes your week by movement pattern so each muscle gets focused, high-quality work. Choose a frequency that fits your schedule, build a balanced template, use sensible sets and reps, and track your progress. With consistent overload and enough recovery, the split can support steady strength and muscle gains over many months.
Related reading
- Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?
- Push Pull Legs Gym Split: 7 Best Machines for Home and Gym Training (2026)
- Push Pull Legs Abs Split: 6 Best Leg Stretchers for Flexibility Training
- Push Pull Legs 5 Day Split Women: 4 Best Training Logs and Plans (2026)
Ready to choose one?
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.
