Graham FisherBy Graham Fisher

Updated November 2026

A push pull legs workout plan PDF gives you a printable, week-by-week schedule that tells you exactly what to lift, how many sets to do and when to add weight. This guide walks you through a complete 6-day push pull legs split, explains how to format it as a PDF you can take to the gym, and shows you how to progress it over the long run. By the end, you will have a usable plan and the knowledge to adjust it to your schedule and goals.

What a Push Pull Legs Split Is and Why It Works

A push pull legs split groups exercises by movement pattern rather than by body part. “Push” days train muscles that press weight away from the body: chest, front and side delts, and triceps. “Pull” days train muscles that draw weight toward the body: back, rear delts, biceps and forearms. “Legs” days train the quads, hamstrings, glutes and calves. Each group gets trained twice per week in a standard 6-day rotation, which is a good frequency for building muscle because it spreads volume across the week and keeps each session focused.

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

The split is popular because it is easy to schedule, easy to recover from and easy to track. When you open a printed sheet, you see three repeating templates instead of a dozen unrelated workouts, and that makes it simple to log progress.

Building the Plan: Core Structure

A standard 6-day PDF is laid out as follows: Day 1 Push, Day 2 Pull, Day 3 Legs, Day 4 Push, Day 5 Pull, Day 6 Legs, then one rest day (or rest on day 7). Some lifters prefer a 3-day version (one of each, rest between) or a 4-day upper/lower hybrid, but the 6-day version gives the most weekly volume per muscle group.

Sample Push Day

Exercise Sets Reps Rest
Barbell bench press 4 6–8 2–3 min
Incline dumbbell press 3 8–10 90 sec
Seated dumbbell shoulder press 3 8–10 90 sec
Cable lateral raise 3 12–15 60 sec
Triceps pushdown 3 10–12 60 sec
Overhead triceps extension 2 12–15 60 sec

Sample Pull Day

Exercise Sets Reps Rest
Barbell row 4 6–8 2–3 min
Lat pulldown 3 8–10 90 sec
Seated cable row 3 10–12 90 sec
Face pull 3 12–15 60 sec
Incline dumbbell curl 3 10–12 60 sec
Hammer curl 2 10–12 60 sec

Sample Legs Day

Exercise Sets Reps Rest
Back squat 4 6–8 3 min
Romanian deadlift 3 8–10 2 min
Leg press 3 10–12 90 sec
Seated or lying leg curl 3 10–12 60 sec
Walking lunge 2 10 per leg 60 sec
Standing calf raise 4 12–15 60 sec

Days 4–6 repeat these templates with slight variations: use an incline bench or dumbbell press on Day 4 instead of flat barbell, swap a pull-up or chin-up variation for a pulldown on Day 5, and use front squats or hack squats on Day 6 instead of back squats. This keeps the stimulus varied while the movement pattern stays consistent.

Turning the Plan Into a Printable PDF

Once you have your exercises set, format the plan so it fits on one or two pages. Most people do best with a single page per day or a single landscape sheet showing all six days. Use these elements:

  1. A header with the program name, your start date and your target weekly frequency.
  2. One block per day with exercise name, sets, rep range and rest period.
  3. Blank columns for weight used, reps completed and notes on each set.
  4. A progression rule box at the bottom (see the next section).
  5. A weekly tracker grid so you can check off completed sessions.

You can build this in any spreadsheet or word processor, then export it as a PDF. Keep fonts at 11 points or larger and leave room to write, because a plan you can’t read at the squat rack won’t get used.

How to Progress the Plan Over Time

A plan without a progression rule stalls. Use double progression: for each exercise, pick a rep range (for example, 8–10). When you complete all sets at the top of the range with good form, increase the weight by the smallest increment available, usually 2.5 to 5 pounds for upper body movements and 5 to 10 pounds for lower body. Then start again at the bottom of the range.

Plan to rotate the program every 8 to 12 weeks. Swap accessory exercises, change one main lift variation and shift your rep ranges slightly (for example, from 6–8 to 4–6 for strength phases). For a longer structured version, see the Push Pull Legs Workout Routine PDF guide and the 12 Week Push Pull Legs Program PDF.

Deload Weeks

Every 5 to 6 weeks, reduce total sets by about half and keep loads around 60 percent of your normal working weight for one week. This gives joints and connective tissue time to recover and often leads to a strength jump the following week.

Choosing Your Training Frequency and Schedule

If you can only train three days a week, run the split as Push, Pull, Legs on Monday, Wednesday and Friday, then cycle through the next week starting with Pull. If you have four days, run Push, Pull, Rest, Legs, Push, Pull. The key is to avoid training the same muscle group on consecutive days when possible, though a 6-day schedule inevitably places Legs after Pull and Push after Legs, which most lifters handle well.

For beginners, two days per muscle group per week is plenty. Start with 2 to 3 sets per exercise and add sets gradually as your recovery allows.

Checklist: What You Need Before You Start

  • A barbell and plates, or a set of adjustable dumbbells
  • A squat rack or power rack with safety pins
  • A flat and adjustable incline bench
  • A cable machine or lat pulldown station
  • A leg press or equivalent lower body machine (optional but useful)
  • A training log, either printed PDF or app
  • A measuring tape and bodyweight scale for tracking

Common Mistakes to Avoid

  • Too much volume too soon. Starting at 20 sets per muscle group per week is the fastest route to burnout. Begin around 10 and build up.
  • Skipping pull work. Many lifters push harder than they pull, which can create shoulder imbalances. Make sure your pull days match your push days in total sets.
  • Ignoring progression. Repeating the same weights for months is a sign the plan needs a new progression rule, not more random exercises.
  • Neglecting warm-ups. Spend 5 to 10 minutes on light sets and mobility work before heavy compounds.
  • Not logging. If you don’t write down weights and reps, you cannot tell whether you’re progressing.

Tips for Getting the Most From Your PDF

  1. Print two copies: one to keep at home and one to carry.
  2. Write your working weights in pencil so you can update them each week.
  3. Use the notes column for how you felt, sleep quality and any pain, which helps you spot overtraining early.
  4. Reassess your plan every 8 weeks against your goals rather than changing it week to week.

FAQ

What does a push pull legs workout plan PDF usually include?

It typically lists each training day, the exercises, sets, rep ranges and rest periods, plus space to log weights and a progression guide. Many also include a weekly tracker.

Is a 6-day push pull legs split too much for beginners?

It can be. Beginners often do better on a 3-day version, training each group once or twice a week with lower total volume, then move to 6 days once recovery and technique are solid.

How many sets should I do per muscle group?

A common starting range is 10 to 14 weekly sets per muscle group, split across two sessions. Adjust based on how well you recover and whether you are still progressing.

How long should I follow one push pull legs plan?

Most plans work well for 8 to 12 weeks before you change exercises or rep ranges. A deload week every 5 to 6 weeks helps maintain progress within that block.

Can I do push pull legs at home with limited equipment?

Yes. Adjustable dumbbells, resistance bands and bodyweight movements such as push-ups, pull-ups and split squats can cover all three days. Expect lower maximum loads, so rely more on reps, tempo and progression within rep ranges.

What should I do if I miss a session?

Do the missed session when you can within the same week if your schedule allows. If not, skip it and continue with the next scheduled day. Don’t try to double up on the following day.

Should I consult a professional before starting?

Yes, especially if you have joint problems, heart conditions, a history of injury or are returning from a long layoff. A doctor or a qualified trainer can confirm the plan suits you.

Conclusion

A push pull legs workout plan PDF turns a complex training week into a clear, printable schedule you can follow without guessing. Start with a balanced 6-day or 3-day template, track every set, and use a simple double progression rule to add weight over time. Reassess every few weeks, deload when needed and keep your log up to date, and the plan will keep working for you.

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Graham Fisher

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.