Emily ParkerBy Emily Parker

Updated November 2026

Darebee push pull legs is a free, bodyweight-friendly way to train all of your major muscle groups across a week without a gym membership. This guide walks you through how the split is organized, how to set up your weekly schedule, and how to progress the workouts so they keep getting harder. By the end, you will have a clear plan you can start this week.

What the Darebee Push Pull Legs Split Covers

The push pull legs structure groups exercises by movement pattern rather than by body part. Push days target the chest, shoulders, and triceps. Pull days target the back, rear delts, and biceps. Leg days cover the quads, hamstrings, glutes, and calves. Darebee has built its own version of this idea around bodyweight and minimal-equipment movements, so the format works in a living room as well as a park or gym.

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

Because each muscle group gets trained about twice a week in a standard rotation, the split suits people who want frequency without long sessions. If you are still deciding between this and other formats, the comparison in Split vs Push Pull Legs (2026): Which Is Better for Your Training? lays out the tradeoffs clearly.

Step 1: Set Up Your Weekly Schedule

A common approach is a three-day rotation repeated over a week: Push, Pull, Legs, rest, Push, Pull, Legs, rest. Some people prefer a six-day version with one rest day, which trains each group twice. Choose the version that fits your recovery. If you are new to training, start with three days and add sessions only after two weeks feel manageable.

Step 2: Build Each Workout with Sets and Reps

Each session should include four to six exercises, with three to four sets per exercise. Work in the 8 to 15 rep range for most moves, and leave one to two reps in reserve on the last set. Rest about 60 to 90 seconds between sets for bodyweight work. Here is a sample push day:

  1. Push-ups: 3 sets of 8 to 15 reps
  2. Pike push-ups: 3 sets of 6 to 12 reps
  3. Diamond push-ups: 3 sets of 6 to 12 reps
  4. Bench dips on a sturdy chair: 3 sets of 8 to 12 reps
  5. Plank hold: 3 sets of 30 to 45 seconds

Pull days follow the same logic using inverted rows under a table, towel rows, superman holds, and bicep curls with a resistance band or backpack. For a fuller template with numbers laid out by day, see Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps.

Step 3: Progress the Workouts Over Time

Bodyweight training improves through leverage and volume changes, not just more weight. Use this progression ladder:

  • Week 1–2: Hit the lower end of the rep range with clean form.
  • Week 3–4: Push to the top of the range on every set.
  • Week 5 onward: Move to a harder variation, such as decline push-ups or single-leg squats, and restart at the low end of the range.

Track your reps in a notebook or spreadsheet. If you cannot add reps or a harder variation for two weeks, add one set to the exercise or extend the rest period slightly.

Darebee Push Pull Legs Checklist

  • Pick a three-day or six-day weekly rotation
  • Choose four to six exercises per session
  • Plan three to four sets per exercise at 8 to 15 reps
  • Log every session with reps and rounds completed
  • Schedule a progression check every two weeks

Common Mistakes to Avoid

  • Skipping leg day because the workouts feel less intense on paper.
  • Training to failure on every set, which slows recovery.
  • Swapping exercises every session instead of progressing one movement.
  • Ignoring the pull days, which leads to posture imbalances over time.
  • Rushing to harder variations before clean form is solid.

A set of resistance bands adds load to pull and leg exercises and makes it easier to progress without a full gym. View on Amazon

A sturdy pull-up bar lets you add vertical pulling to your pull days and progress beyond inverted rows. View on Amazon

A gym mat or exercise mat cushions floor work like push-ups, planks, and glute bridges. View on Amazon

FAQ

Is darebee push pull legs good for beginners?

Yes, the bodyweight movements are scalable, so beginners can start with easier variations and advance over time. Begin with three days a week and focus on form before adding volume.

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

Three days with rest in between works well for most people, and six days is an option for experienced trainees who recover quickly. Adjust based on how your body responds over two to three weeks.

Do I need equipment for darebee push pull legs?

Not necessarily, since many exercises use only bodyweight. Bands, a pull-up bar, and a mat make progression easier but are optional. Consult a healthcare professional before starting if you have an existing injury or medical condition.

Conclusion

Darebee push pull legs gives you a organized, repeatable weekly plan that covers every major muscle group. Set up a clear schedule, log your sets and reps, and progress every two weeks. Consistency with this structure will do more for your results than any single workout.

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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.