Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs routine PDF gives you a printable, week-by-week template for training pushing muscles, pulling muscles and legs on separate days. This guide shows you how to build or download a plan that fits your schedule, lay out sets, reps and rest times clearly, and plan progression so the printout stays useful for months.

Step 1: Choose Your Training Frequency

Most people run push pull legs as either three days or six days per week. A three-day version hits each muscle group once weekly, which suits beginners and anyone short on time. A six-day version hits each group twice weekly and is common for intermediate lifters chasing muscle growth. If you are unsure, start with three days; you can expand later. For a shorter option, see Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan.

Shopping for one? See our guide: Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026.

Step 2: Assign Exercises to Each Day

Split your exercises by movement pattern rather than by muscle alone. Each day should include compound lifts first, then accessory work.

  • Push day: chest press variation, shoulder press, triceps extension, lateral raise.
  • Pull day: vertical pull (pulldown or pull-up), horizontal row, rear delt fly, biceps curl.
  • Leg day: squat or leg press, hip hinge (Romanian deadlift), leg curl, calf raise.

Keep three to five exercises per session. More than that usually adds fatigue without adding useful volume.

Step 3: Set Sets, Reps and Rest in Your PDF Template

A useful printable plan lists every exercise with its target sets, rep range and rest period. Use these starting points:

Exercise type Sets Rep range Rest
Heavy compound (squat, bench, row) 3–4 5–8 2–3 minutes
Moderate compound (leg press, shoulder press) 3 8–12 90 seconds
Isolation (curls, raises, extensions) 2–3 10–15 60 seconds

Leave a space next to each exercise for the load you actually used, so the printout doubles as a training log.

Step 4: Build a Progression Plan Into Your Printout

A routine without progression stalls quickly. Use double progression: keep the weight fixed until you hit the top of the rep range on every set, then add the smallest weight increment your equipment allows (often 2.5 to 5 pounds for upper body, 5 to 10 pounds for legs). Drop back to the bottom of the rep range when you increase weight. Record this in your log each session.

What to Include on the Printout

  1. Day label and date for each session.
  2. Exercise name, target sets × reps, and rest time.
  3. Blank columns for weight, reps achieved and notes.
  4. A weekly reminder to deload or reassess after about six to eight weeks.

Common Mistakes

  • Downloading a six-day plan before you can recover from three days.
  • Skipping the log, so progression becomes guesswork.
  • Adding exercises every week instead of progressing the existing ones.
  • Ignoring leg day, which is the most common reason the split feels unbalanced.
  • Training to failure on every set; leave one to three reps in reserve on most work.
  • Adjustable dumbbells let you move through rep ranges and progress loads without a full rack. View on Amazon
  • A lifting logbook or printable training journal keeps your weights and reps in one place for each session. View on Amazon
  • Resistance loop bands add a useful option for warm-ups and light accessory work. View on Amazon

FAQ

Is a push pull legs routine good for beginners?

It can be, provided you start with three days per week and simple compound lifts. Beginners often do better with the three-day version and a plan that adds weight gradually.

How long should I follow a printed PDF plan?

Most programs run best in blocks of six to eight weeks. After that, review your log, adjust volume or exercise selection, and then continue.

Should I see a professional before starting?

If you have an injury, a heart condition or other health concern, consult a doctor or qualified coach before starting a new training program.

Conclusion

A good push pull legs routine PDF is a plan you can print, follow and log against. Choose your frequency, assign exercises by movement pattern, and set clear sets, reps and rest. Record every session and apply double progression, and your printout will keep guiding your training. For more plans, browse Push Pull Legs Workout Plan PDF: A Printable 6-Day Split With Sets and Reps.

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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.