Colin FosterBy Colin Foster

Updated November 2026

A 3 day push pull legs workout routine lets you train every major muscle group twice a week in three focused sessions. By the end of this guide you will have a complete weekly schedule with exercises, set and rep ranges, rest periods and a simple way to add weight over time. Each session is built around one movement pattern, so you spend less time switching between unrelated exercises and more time working.

How the 3 Day Split Is Organized

Push days cover chest, shoulders and triceps. Pull days cover your back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Run the sequence Push, Pull, Legs, then rest, and repeat the cycle on the following week so each group gets roughly 48 to 72 hours of recovery between sessions.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

A common schedule is Monday (Push), Wednesday (Pull), Friday (Legs), with weekends off. If you need flexibility, train on any three non-consecutive days and keep the same order. Home Gym Workout Routines: 3 Beginner Plans for Budget Setups goes further into this.

Sample Weekly Workouts With Sets and Reps

Use these as your starting point. Aim for 6 to 10 hard sets per muscle group per week, and keep 1 to 2 reps in reserve on most working sets.

Day 1: Push

  1. Barbell bench press: 3 sets of 6 to 8 reps
  2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
  3. Incline dumbbell press: 3 sets of 10 to 12 reps
  4. Cable lateral raise: 3 sets of 12 to 15 reps
  5. Triceps rope pushdown: 3 sets of 10 to 15 reps

Day 2: Pull

  1. Pull-ups or lat pulldown: 3 sets of 6 to 10 reps
  2. Chest-supported dumbbell row: 3 sets of 8 to 10 reps
  3. Seated cable row: 3 sets of 10 to 12 reps
  4. Face pull: 3 sets of 12 to 15 reps
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps

Day 3: Legs

  1. Back squat or leg press: 3 sets of 6 to 10 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Walking lunge: 2 sets of 10 steps per leg
  4. Seated or lying leg curl: 3 sets of 10 to 12 reps
  5. Standing calf raise: 3 sets of 12 to 15 reps

How to Progress Week to Week

Progression is what turns a routine into real strength gains. Use double progression: pick a rep range such as 8 to 10. Start at a weight you can lift for 8 reps on every set. When you reach 10 reps on all sets, 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. Then start again at 8 reps.

Log every session so you know what to beat next time. Even a notebook works.

Practical Checklist Before You Start

  • A bench, adjustable dumbbells or a cable station
  • A barbell and rack, or a leg press machine for squat alternatives
  • A training log or app to record loads and reps
  • A warm-up of 5 minutes plus 1 to 2 light ramp-up sets for each main lift
  • Rest of 2 to 3 minutes on compound lifts and 60 to 90 seconds on isolation work

If you are newer to lifting, you may want a simpler starting point first. Our guide to the 3 Day Push Pull Legs Routine: A Step-by-Step Plan for Beginners covers the basics in more detail.

Common Mistakes to Avoid

  • Skipping the progression log, which makes it hard to know whether you are actually getting stronger.
  • Training to failure on every set, which slows recovery and raises injury risk.
  • Letting leg day slip, since it is easy to drop when the workout feels hard.
  • Adding too many exercises. Five per session is enough for most people.
  • Ignoring the pull day, leaving the back and rear delts undertrained relative to the chest.

A lifting belt can help you brace on heavy squats and rows once your working weights climb. View on Amazon

Adjustable dumbbells let you add load gradually on dumbbell presses and rows without buying an entire rack of weights. View on Amazon

A set of resistance bands works well as a warm-up tool and for face pulls when the cable station is busy. View on Amazon

FAQ

Is a 3 day push pull legs routine good for beginners?

Yes, it is a practical choice because each session is short and the weekly schedule leaves time for recovery. Start with lighter weights and focus on learning each movement before chasing heavy loads.

How many sets should I do per muscle group?

Most people do well with 6 to 10 hard sets per muscle group each week, split across the two sessions that train that group. Adjust based on how well you recover.

Can I add cardio or abs to this routine?

You can add 10 to 20 minutes of core work or light cardio after a session without interfering with recovery. If you have a medical condition or injury, check with a doctor or physical therapist before adding new training.

Conclusion

A 3 day push pull legs workout routine gives you balanced training with a clear weekly structure. Follow the sample sessions, log your loads and use double progression to add weight steadily. Stick with it for several months and the gains will show.

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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.