Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs arms split is a training week built around movement patterns with a dedicated arm day added to the standard three-day rotation. In this guide you will learn how to sort your exercises into push, pull, legs and arms sessions, how many sets and reps to program for each, and how to progress the plan over several weeks. The structure works well for lifters who want more volume on their arms without training them every day.

Step 1: Build the Four Training Days

Start by assigning exercises to four sessions. A common setup runs in this order across seven days: Push, Pull, Legs, Rest, Arms, Rest, Rest, or you can repeat the cycle once you are comfortable with recovery. Each session should target a clear group of muscles so you are not repeating the same work twice in one day.

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  • Push: chest, front and side delts, triceps (e.g., flat barbell bench press, seated dumbbell shoulder press, cable lateral raise, overhead triceps extension)
  • Pull: back, rear delts, biceps (e.g., weighted pull-ups, chest-supported row, face pull, incline dumbbell curl)
  • Legs: quads, hamstrings, glutes, calves (e.g., back squat, Romanian deadlift, leg press, seated calf raise)
  • Arms: dedicated biceps and triceps work plus forearms (e.g., EZ-bar curl, close-grip bench press, rope pushdown, hammer curl)

Step 2: Set Sets, Reps and Rest

Use 3 to 4 exercises per session and 3 to 4 working sets per exercise. Keep compound lifts in the 5 to 8 rep range with 2 to 3 minutes of rest. Isolation work fits 10 to 15 reps with 60 to 90 seconds of rest. The table below shows a sample layout for the first two sessions.

Session Exercise Sets x Reps
Push Flat barbell bench press 4 x 6-8
Push Seated dumbbell shoulder press 3 x 8-10
Push Overhead triceps extension 3 x 10-12
Pull Weighted pull-up 4 x 5-8
Pull Chest-supported row 3 x 8-10
Pull Face pull 3 x 12-15

Step 3: Progress the Plan Over Time

Progression keeps the split working. Aim to add a rep or a small amount of weight each week until you reach the top of your rep range for every set. When you hit that top range across all sets, increase the load by the smallest increment your equipment allows and drop back to the bottom of the range. Plan a deload week roughly every 4 to 6 weeks by cutting working sets in half and keeping the same weights.

  • Lifting straps help you keep grip from limiting heavy pulling sets, so your back and arms do the work. View on Amazon
  • An adjustable dumbbell set lets you add small load jumps on arm and shoulder exercises without buying a full rack of weights. View on Amazon

Common mistakes

  • Training arms on a day that already includes heavy pulling, which drains your biceps before the isolation work starts.
  • Adding too many exercises per session; more than four usually lowers the quality of your top sets.
  • Skipping leg days when they feel hard, which creates imbalances between upper and lower body.
  • Progressing weight every session instead of every week, which often leads to form breakdown.

For a broader look at how this split compares with other week structures, see Push Pull Legs vs Bro Split vs Full Body (2026): Which Should You Choose? and What Does Push Pull Legs Mean? A Simple Guide to the Split.

FAQ

How many days a week should I train on a push pull legs arms split?

Most people run the four sessions over five to six days with rest built in. Three or four days per week is also workable if you rotate the sessions and keep rest between hard days.

Is the arms day necessary if I already train biceps and triceps on push and pull days?

It is not required, but a dedicated arms session adds weekly volume without overloading your pressing or rowing sets. If your recovery is limited, you can drop it and keep the standard three-day rotation.

Can beginners use this split?

Beginners often do better with a simpler full-body plan while they learn the main lifts. Consider moving to a four-session split once you can perform the core compound exercises with consistent form. A qualified coach or physical therapist can help you check technique if you have existing joint or back concerns.

Conclusion

A push pull legs arms split gives each muscle group a focused session and enough weekly volume to grow. Set clear sets and rep ranges, progress one step at a time, and track your loads so you know when to push or deload. Start with the sample table above, adjust exercises to your equipment, and run the plan for at least six weeks before judging the results.

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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.