Graham FisherBy Graham Fisher

Updated November 2026

A push pull legs/full body split combines two training styles into one weekly plan: you train each movement pattern (push, pull, legs) in a focused session, then add a full body day to hit everything again. This guide shows you how to set up the schedule, assign exercises and sets, and progress the weights over time. If you are deciding between a push/pull/legs full body split and a simpler program, this is the framework to start with.

Step 1: Choose Your Training Days

Most people who run this split train four to five days per week. A common layout is push, pull, legs, then a full body day, followed by a rest day or two. If you have only three days, drop the full body session and run push, pull, legs once each. Place rest days where you need recovery, not necessarily at the end of the week.

Shopping for one? See our guide: Is Push Pull Legs Effective? Split vs Full Body (2026).

Step 2: Assign Exercises to Each Session

Group exercises by the main movement they train. Each session should have 4 to 6 exercises, with the heaviest compound lift first.

  • Push day: bench press or dumbbell press, incline press, overhead press, lateral raises, triceps pushdowns.
  • Pull day: pull-ups or lat pulldowns, barbell or chest-supported rows, face pulls, dumbbell curls.
  • Legs day: squats or leg press, Romanian deadlifts, leg curls, calf raises, and one accessory such as a lunge or leg extension.
  • Full body day: one lower-body compound (such as a deadlift variation), one upper push, one upper pull, and one core or carry exercise.

Step 3: Set Sets, Reps and Rest Periods

For muscle growth, work in the 6 to 12 rep range for most exercises. Use 3 to 4 sets for main compounds and 2 to 3 sets for isolation work. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after accessories. Stop each set with 1 to 2 reps left in the tank.

Session Main lift Sets x reps Accessories
Push Bench press 4 x 6–8 Incline DB press, lateral raise, triceps pushdown (3 x 10–15)
Pull Weighted pull-up or pulldown 4 x 6–8 Chest-supported row, face pull, DB curl (3 x 10–15)
Legs Back squat or leg press 4 x 6–8 RDL, leg curl, calf raise (3 x 10–15)
Full body Deadlift variation 3 x 5 Push-up, row, carry (2–3 x 8–12)

Step 4: Progress Your Weights Over Time

Use double progression. Pick a rep range, such as 6 to 8 reps. When you hit the top of the range on every set, increase the weight by the smallest jump available (often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts). Drop back to the bottom of the range and build again. Log every session so you know what to beat next week. If progress stalls for three weeks, reduce volume slightly or take a deload week before pushing harder.

Tools You Will Need

  1. A training log or app to record sets, reps and weights.
  2. A set of adjustable dumbbells or a rack with barbell access.
  3. A pull-up bar or cable station for vertical pulling.
  4. A timer for rest periods.
  • Adjustable dumbbells: they let you progress on incline presses, rows and curls without buying a full rack of fixed weights. View on Amazon
  • Lifting straps: useful on heavy pulls, so grip doesn’t limit your back work on pull and full body days. View on Amazon
  • Doorway pull-up bar: an easy way to add vertical pulling if you train at home. View on Amazon

Common Mistakes and Tips

  • Training push muscles on the full body day without enough recovery from the push day. Keep full body volume moderate.
  • Skipping leg day because it is hard. Legs make up a large share of total muscle, so do not cut that session first.
  • Adding too many accessories. Four to six exercises per session is enough.
  • Ignoring rear delts and upper back. Include face pulls or rows on both pull and full body days.
  • Changing the program every two weeks. Run each block for at least six to eight weeks before judging results.

If you are new to lifting or have an injury history, check your plan with a qualified coach or physical therapist before adding heavy loads.

FAQ

How many days a week should I train on a push pull legs/full body split?

Four to five days works well for most people, with push, pull, legs and a full body day. Three days is possible if you run push, pull and legs once each.

Is this split good for beginners?

It can be, but beginners often do better with a simpler full body routine for the first few months. Move to this split once you can track progress and recover reliably.

How long does it take to see results?

Most people notice strength gains within three to four weeks and visible changes after eight to twelve weeks of consistent training and eating.

Conclusion

The push pull legs/full body split gives you focused sessions plus a weekly full body stimulus, which covers each muscle group well. Set your days, choose exercises for each session, and track sets and weights so you can apply double progression. Stick with the plan for at least two months before changing it.

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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.