Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout schedule splits your training into three movement groups: pushing muscles, pulling muscles and legs. Run it six days a week and you train each muscle group twice, which is enough volume for steady strength and size gains. This guide gives you a complete weekly layout, the sets and reps to use, and a simple way to progress each session.

How the Push Pull Legs Split Is Organized

The split rotates through three workouts: Push (chest, shoulders, triceps), Pull (back, biceps, rear delts) and Legs (quads, hamstrings, glutes, calves). A common six-day order is Push, Pull, Legs, then the same three again. Take one rest day after the third workout, and another after the sixth, or rest on day seven. If you want a deeper look at how this compares to other splits, see Push Pull Legs Workout vs Bro Split (2026): Which Should You Choose?

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

Weekly Schedule and Exercise Selection

Put the workouts in this order so each muscle gets at least 48 hours between heavy sessions:

  1. Day 1 – Push: Barbell bench press, seated overhead press, incline dumbbell press, cable lateral raises, triceps pushdowns.
  2. Day 2 – Pull: Pull-ups or lat pulldowns, seated cable rows, face pulls, barbell or dumbbell curls, rear delt flyes.
  3. Day 3 – Legs: Back squats or leg press, Romanian deadlifts, leg curls, walking lunges, standing calf raises.
  4. Day 4 – Push (repeat Day 1 with slightly different variations, such as dumbbell bench instead of barbell).
  5. Day 5 – Pull (repeat Day 2 with new rows or pulldown grips).
  6. Day 6 – Legs (repeat Day 3 with a different squat or hinge variation).

Pick three to five exercises per session. Compound lifts go first, while you are fresh. Isolation work goes last.

Sets, Reps and Rest for Each Session

Use these ranges as a starting point. Choose a load that lets you hit the low end of the rep range with one to two reps left in the tank.

Exercise type Sets Reps Rest
Heavy compound (squat, bench, row) 3–4 5–8 2–3 min
Moderate compound (RDL, overhead press) 3 8–10 90–120 sec
Isolation (curls, raises, extensions) 2–3 10–15 60–90 sec

Log your loads each session. Most lifters progress by adding 2 to 5 pounds to upper-body lifts or 5 to 10 pounds to lower-body lifts once they hit the top of the rep range for all sets.

Progression and Recovery Across Weeks

Progress in small steps. Each week, try to add one rep to a set or a small amount of weight. When you stall for two weeks on the same exercise, swap that lift for a close variation or reduce volume for a few days. Sleep seven to nine hours, eat enough protein and take a full rest day when your joints or muscles feel unusually sore. If you have a joint injury, a heart condition or are returning from a long layoff, check with a doctor or physical therapist before starting a six-day program.

Common Mistakes to Avoid

  • Doing too many sets for small muscles. Biceps and side delts usually need only 2–3 hard sets per session.
  • Skipping leg day. Legs are the group most often cut, and it throws off balance.
  • Training to failure on every set. Save true failure for the last set of an isolation exercise.
  • Never changing exercises. Rotate one or two movements every four to six weeks to keep progress moving.
  • Ignoring rest days. Six training days only works if you actually recover between them.

A lifting belt helps you brace on heavy squats and deadlifts once your working sets get above 75 percent of your max. View on Amazon

Wrist wraps add support on heavy pressing days, especially for the bench and overhead press. View on Amazon

Resistance bands work well as a warm-up for shoulders and as a backup on travel weeks. View on Amazon

FAQ

Is a six-day push pull legs schedule too much for beginners?

It can be. Beginners often do better with three days a week, running Push, Pull and Legs once each. Move to the full six-day version after a few months of consistent training.

Can I train push pull legs with only three days a week?

Yes. Run Push, Pull and Legs on Monday, Wednesday and Friday, and rotate the exercises each week. You will train each muscle group once per week, so add a set or two per exercise to compensate.

How long should I follow one push pull legs schedule before changing it?

Most people keep the same split for 8 to 12 weeks while progressing exercise loads. Change exercises gradually within the split, and reassess the whole program once progress stalls.

Conclusion

A push pull legs workout schedule gives you a clear, repeatable structure for six days of training. Use the sets and rep ranges above, log every session and progress one small step at a time. Consistency over several months will matter far more than any single week.

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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.