Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs arms split groups your training by movement pattern and muscle, so each session has a clear purpose. In this guide you will learn how to sort your exercises, set volume and rep ranges, and progress week to week. Use the sample plan below as a starting point and adjust it to your schedule.

How the Push Pull Legs Arms Split Is Organized

This split adds a dedicated arms day to the classic push, pull, and legs structure. Each session targets a related group of muscles, which lets you train them hard without overlapping fatigue. A common setup runs four to six days per week. For a deeper look at the base structure, see Push/Pull Legs Arms Program: A Step-by-Step Weekly Plan for 2026.

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

  • Push: chest, front and side delts, triceps
  • Pull: back, rear delts, biceps
  • Legs: quads, hamstrings, glutes, calves
  • Arms: biceps and triceps, plus forearms and any lagging arm muscles

Build Each Day Around Compound Lifts

Start every session with one or two compound movements, then add isolation work. Compounds like bench press, rows, and squats give you the most load and the best return on time. Keep the first exercise heavier, in the 5 to 8 rep range, and move to 8 to 12 reps for accessory work.

Sample Weekly Schedule

Day Focus Key Exercises
1 Push Barbell bench press, overhead press, incline dumbbell press, triceps pushdown
2 Pull Pull-ups, barbell row, face pulls, dumbbell curl
3 Legs Back squat, Romanian deadlift, leg press, seated calf raise
4 Arms Close-grip bench, EZ-bar curl, skull crushers, hammer curl

Set Sets, Reps, and Progression

For most lifters, 10 to 16 hard sets per muscle group per week produces solid results. Pick a weight that leaves one to three reps in reserve on the last set. Once you hit the top of a rep range on every set, increase the load by the smallest increment available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. Track your numbers in a notebook or app so progression is never a guess.

  1. Choose 3 to 4 exercises per session, covering the main muscles for that day.
  2. Perform 3 to 4 working sets per exercise, resting 2 to 3 minutes after compounds and 60 to 90 seconds after isolation work.
  3. Log every set with weight, reps, and effort.
  4. When you reach the top of the rep range on all sets, add weight next session.
  5. If you stall for two to three weeks, reduce volume by a set or add a deload week.
  • Lifting straps help you keep your grip from limiting heavy pulls and rows. View on Amazon
  • Adjustable dumbbells make it easy to progress presses and curls without buying a full rack of weights. View on Amazon
  • A lifting belt can support heavy squats and deadlifts when you are working near your limit. View on Amazon

Common Mistakes and Tips

  • Skipping the pull day or underloading back work leads to shoulder imbalances. Match your pulling volume to your pushing.
  • Adding too many exercises per session dilutes effort. Three to four well-chosen movements beat seven rushed ones.
  • Training legs once a week is often too little. If your schedule allows, spread leg work across two sessions.
  • Ignoring rest days cuts recovery short. Plan at least one full rest day per week.

If you have an injury or a medical condition, check with a doctor or physical therapist before starting a new program.

For a complete week with exact sets and reps, see Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps. If you are comparing structures, Split vs Push Pull Legs (2026): Which Is Better for Your Training? covers the tradeoffs.

FAQ

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

Four to six days works well for most people. Four days allows a basic version with arms folded into other sessions, while six days gives each muscle group two weekly sessions.

Is the arms day necessary?

It is optional. If you already get enough biceps and triceps volume from push and pull days, you can skip it. Add it when you want extra arm growth.

How long should each session take?

Most sessions run 45 to 75 minutes. Keep rest periods consistent so your workouts stay efficient and repeatable.

Conclusion

A push pull legs arms split gives you organized, focused sessions and clear progression targets. Start with the sample week, log every set, and add weight when you hit your rep range. Stay consistent for at least eight 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.