Colin FosterBy Colin Foster

Updated November 2026

A push pull legs upper lower routine combines two proven splits into one weekly plan. You train upper body and lower body on separate days, then split the upper body work into pushing and pulling movements. This guide gives you a 4-day version with sets, reps and a simple way to progress each week.

Who This Routine Suits

This split works well if you can train four days a week and want more frequency on each muscle group than a traditional bro split offers. Each muscle is trained about twice per week, which is a reasonable target for most intermediate lifters. If you have fewer than three days available, a full body plan will serve you better. For a broader comparison, see Push Pull Legs vs Upper/lower vs Full Body (2026): Which Should You Choose?.

Building the Weekly Schedule

The routine uses four training days: Day 1 is Push, Day 2 is Lower, Day 3 is Pull, and Day 4 is Upper. Rest or light activity goes between sessions when possible. Here is the structure:

  1. Day 1, Push: chest, shoulders and triceps
  2. Day 2, Lower: quads, hamstrings, glutes and calves
  3. Day 3, Pull: back, rear delts and biceps
  4. Day 4, Upper: a mix of horizontal and vertical pressing and pulling

Many lifters who like this structure compare it with the three-day version described in Push Pull Legs Routine vs Upper Lower: Which Should You Choose?.

Sample Sets, Reps and Exercises

Day 1: Push

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

Day 2: Lower

Exercise Sets Reps
Back squat 3 6–8
Romanian deadlift 3 8–10
Leg press 3 10–12
Seated leg curl 3 12–15
Standing calf raise 3 12–15

Day 3: Pull

Exercise Sets Reps
Pull-up or lat pulldown 3 6–10
Chest-supported row 3 8–10
Face pull 3 12–15
Incline dumbbell curl 3 10–12
Hammer curl 2 12–15

Day 4: Upper

Exercise Sets Reps
Incline barbell press 3 6–8
One-arm dumbbell row 3 8–10
Dumbbell overhead press 3 8–10
Neutral-grip pulldown 3 10–12
Overhead triceps extension 2 12–15

How to Progress Each Week

Pick a weight that lets you complete the low end of the rep range with one to two reps left in the tank. When you hit the top of the range for all 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 legs. If you stall for two weeks, reduce the weight by about 10 percent and rebuild.

Track your sessions in a notebook or app so you know exactly what to beat next time. Rest two to three minutes on main lifts and one to two minutes on accessories.

Common Mistakes

  • Adding too many sets too quickly. Start with three sets per exercise and add volume only after two weeks of steady progress.
  • Skipping lower body days because they feel hard. Consistent leg training prevents imbalances.
  • Repeating the same weights every session. Without progressive overload, the routine stops working.
  • Ignoring recovery. Sleep, protein and rest days matter more than extra exercises.
  • Choosing exercises you dislike. Swap any movement for a similar one that you can perform with good form.
  • Lifting belt: provides a firm reference for your core during heavy squats and deadlifts. View on Amazon
  • Adjustable dumbbells: let you progress incline and shoulder work without buying a full rack of weights. View on Amazon
  • Lifting straps: help you keep grip strength from limiting pulling sets. View on Amazon

FAQ

Is a push pull legs upper lower routine good for beginners?

It can work for beginners who already have a few months of consistent training behind them. New lifters usually benefit more from a full body plan first, because it builds the basic movement patterns with less complexity.

How many days a week should I train on this split?

Four days is the standard version described here. You can run it over five or six days by adding a fifth or sixth session, but recovery becomes harder to manage.

Should I consult a professional before starting?

If you have an injury, a heart condition or any health concern, consult a doctor or qualified coach before starting a new training program. They can recommend changes that fit your situation.

Conclusion

A push pull legs upper lower routine gives you frequent training for each muscle group and clear structure across the week. Start with the sample sets and reps above, track your loads, and add weight whenever you hit the top of the rep range. Stick with the plan for at least eight weeks before judging whether it works for you.

Ready to choose one?

Colin Foster

About Colin Foster

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