Graham FisherBy Graham Fisher

Updated November 2026

A push pull legs split workout plan groups your training by movement pattern: pushing muscles on one day, pulling muscles on the next, and legs on the third. Run it six days a week and every major muscle group gets trained twice, with enough recovery built in to keep your sessions productive. This guide covers how to set up the schedule, choose sets and reps, and progress each week.

Step 1: Set Up the Six-Day Schedule

Train Monday through Saturday, then rest on Sunday. Run the three workouts in order (Push, Pull, Legs) and repeat the cycle, so Push falls on Monday and Thursday, Pull on Tuesday and Friday, and Legs on Wednesday and Saturday. Each muscle gets roughly 48 to 72 hours between sessions, which suits most intermediate lifters.

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If six days is more than you can handle, run the same three workouts over three days (Push, Pull, Legs, then rest) and accept slower weekly volume. Beginners often do better starting with three days before stepping up.

Step 2: Build Each Workout With Sets and Reps

Each session should include 4 to 6 exercises, with 3 to 4 working sets per exercise. Use 6 to 10 reps for compound lifts and 10 to 15 reps for isolation work. Rest 2 to 3 minutes between heavy compounds and 60 to 90 seconds between accessories.

Day Primary Movements Accessory Work
Push Flat barbell or dumbbell bench press, overhead press Incline dumbbell press, lateral raises, triceps pushdowns
Pull Pull-ups or lat pulldowns, barbell or chest-supported rows Face pulls, dumbbell curls, hammer curls
Legs Back squat or leg press, Romanian deadlift Leg curls, walking lunges, standing calf raises

Step 3: Progress Your Weights Each Week

Pick a weight where you can complete every set within your target rep range with one or two reps left in reserve. When you hit the top of the range on all working sets, increase the load by the smallest increment available (often 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body). If you stall for two or three weeks, reduce volume slightly or take a deload week.

  • Log every session so you know what you lifted last time.
  • Add a rep before adding weight when form starts to break down.
  • Keep a warm-up set or two before each heavy compound.

Step 4: Adjust for Recovery and Equipment

Sleep, protein intake and daily steps all affect how well you recover between sessions. If your legs feel heavy or your pressing numbers drop for several sessions in a row, cut one set from each accessory exercise for a week. Home lifters can swap barbell movements for dumbbell versions and use push-ups, dips and resistance bands as substitutes.

Common Mistakes

  • Training all six days at maximum effort instead of keeping most sets at one or two reps in reserve.
  • Skipping leg day or cutting it short, which throws off the balance of the split.
  • Changing exercises every week, making it impossible to track progression.
  • Ignoring rear delts and upper back on push days, which leads to shoulder imbalances.
  • Adding too many accessories and running sessions longer than 75 to 90 minutes.
  • Adjustable dumbbells make it easy to progress accessory work at home without buying a full rack of weights. View on Amazon
  • Lifting straps help you keep your grip from limiting heavy pulling sets like rows and pulldowns. View on Amazon
  • A lifting belt can add bracing support on heavy squats and deadlifts once you are handling near-maximal loads. View on Amazon

FAQ

How long does it take to see results from a push pull legs split?

Most lifters notice strength gains within four to six weeks when they progress weights consistently. Visible muscle changes usually take two to three months of steady training and sound nutrition.

Can I do push pull legs if I only have three days?

Yes. Run Push, Pull and Legs once each across three days with a rest day between cycles. You will train each muscle less often, so expect slower progress than the six-day version.

Should beginners start with this split?

Many beginners do better with a full-body routine for their first few months. Move to push pull legs once you can handle consistent weekly progression and recover well. Consult a qualified coach or physician if you have any injury or health condition.

Conclusion

A push pull legs split workout plan gives you a clear structure: three workouts, repeated twice a week, with measurable progression. Start with the schedule, set your sets and reps, and log your weights every session. Stick with it for at least eight weeks before judging the results.

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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.