Emily ParkerBy Emily Parker

Updated November 2026

A trainingsschema push pull legs is a weekly plan that groups your exercises into three categories: pushing movements, pulling movements and leg work. Following one gives you a clear structure for every session, a balanced way to train each muscle group, and a built-in method for adding weight over time. This guide shows you how to set one up with exact sets, reps and progression.

Step 1: Choose Your Training Days

Most people do the split in one of two ways. The classic version is a six-day rotation (Push, Pull, Legs, Push, Pull, Legs, then rest). If you can only train three days a week, run Push, Pull, Legs once each and rest on the other days. Either way, plan at least one full rest day per week so your muscles can recover.

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

Step 2: Build Each Workout With Sets and Reps

Each session should have four to six exercises. Use these ranges as a starting point:

  • Heavy compound lifts: 3 to 4 sets of 6 to 8 reps, with 2 to 3 minutes of rest.
  • Secondary lifts: 3 sets of 8 to 12 reps, with 90 seconds of rest.
  • Isolation work: 2 to 3 sets of 12 to 15 reps, with 60 seconds of rest.

Sample Push Day

Exercise Sets Reps
Barbell bench press 4 6–8
Seated dumbbell shoulder press 3 8–10
Incline dumbbell press 3 8–12
Cable lateral raise 3 12–15
Triceps pushdown 3 10–15

Sample Pull Day

Pair a heavy row with a vertical pull, such as a barbell row for 4 sets of 6 to 8 and a pull-up or lat pulldown for 3 sets of 8 to 10. Finish with face pulls for 3 sets of 12 to 15 and dumbbell curls for 3 sets of 10 to 12.

Sample Leg Day

Start with a squat or leg press for 4 sets of 6 to 8. Add a hip hinge such as Romanian deadlifts for 3 sets of 8 to 10, then leg extensions or leg curls for 3 sets of 12 to 15. Calf raises for 3 sets of 12 to 20 finish the session.

Step 3: Apply Progressive Overload

A trainingsschema push pull legs only works if the weights or reps go up over time. Use a double progression rule: when you can complete the top of your rep range for all sets with good form, increase the weight by the smallest jump available (often 2.5 to 5 pounds for upper body lifts, 5 to 10 pounds for legs). Then start again at the bottom of the range.

Step 4: Track Your Workouts

Write down the exercise, weight, reps and reps in reserve for every set. Reps in reserve means how many more reps you could have done before failure. Aim to finish most sets with 1 to 3 in reserve. Tracking shows you exactly when a lift has stalled, so you know when to adjust.

Common Mistakes

  • Training every session to failure, which slows recovery and raises injury risk.
  • Skipping leg day, which leaves the split unbalanced.
  • Changing exercises every week, which makes progression impossible to measure.
  • Ignoring the pull day, leading to shoulder imbalances from too much pressing.
  • Adding too many sets too fast. Start with 10 to 15 hard sets per muscle group per week and build from there.
  • Lifting straps help you keep a firm grip on heavy rows and pulls so your back, not your forearms, limits the set. View on Amazon
  • An adjustable dumbbell set lets you add small weight jumps for shoulder and arm work without buying a full rack of fixed weights. View on Amazon
  • A lifting belt gives you bracing support on heavy squats and deadlifts, useful once you move past moderate weights. View on Amazon

FAQ

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

Three days is enough for most beginners, with each muscle group trained once a week. Six days suits intermediate lifters who recover well and want more weekly volume per muscle.

Can I use this split if I train at home?

Yes. Replace barbell lifts with dumbbells, resistance bands or bodyweight movements like push-ups, pull-ups and split squats, and keep the same sets and rep ranges.

Should I see a professional before starting?

If you have an existing injury, heart condition or joint problem, consult a doctor or a qualified physical therapist before starting a new training program.

Conclusion

A trainingsschema push pull legs gives you a repeatable weekly structure, clear rep targets and a simple way to progress. Start with three or six days, track every set, and add weight when you hit the top of your rep range. Consistency over several months will do more than any single perfect week.

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.