Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout PDF gives you a printable weekly plan that groups your exercises by movement pattern: pressing, pulling, and leg work. This guide shows you how to build or choose one, what to include on the page, and how to progress the sets and reps so the printout stays useful for months. You will finish with a plan you can print, tape to the squat rack, and follow without guessing.

What a Printable Push Pull Legs PDF Should Include

A useful PDF is more than a list of exercises. It should show the training day, each exercise in order, the number of working sets, the rep target, and the rest period. Leave a space for the load you used so you can track progress week to week.

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

  • Day label (Push A, Pull A, Legs A, and so on)
  • Exercise name in the order you will perform it
  • Sets and rep range, such as 3 x 8–10
  • Rest time, usually 2–3 minutes for compound lifts
  • Blank columns for weight, reps achieved, and notes

Step 1: Set Up the Weekly Layout

The most common schedule runs six days: Push, Pull, Legs, then the same three again, with one rest day after each block. If six days is too much, run three days (one of each) and repeat them on alternating weeks. Keep the printout to one page per day so you can grab the right sheet without flipping.

Step 2: Choose Exercises and Set Rep Targets

Pick one or two compound lifts first, then add isolation work. For a typical intermediate lifter, a Push day might look like this:

Exercise Sets Reps Rest
Barbell bench press 4 6–8 2–3 min
Seated dumbbell shoulder press 3 8–10 2 min
Incline dumbbell press 3 10–12 90 sec
Cable lateral raise 3 12–15 60 sec
Triceps pushdown 3 10–12 60 sec

Mirror that structure on Pull days with rows and pulldowns, and on Legs days with squats, hinges, and curls or extensions. Keep the rep ranges consistent across the three days so your progression is easy to compare.

Step 3: Build a Progression Rule Into the Plan

A printout without a progression rule just repeats the same workout forever. Use a double progression: work within the rep range until you hit the top number on every set, then increase the load by the smallest increment available and drop back to the bottom of the range. For example, if you bench 185 lb for 3 sets of 8, move to 190 lb and aim for 6 reps again.

  1. Log every working set on the PDF with weight and reps.
  2. When all sets reach the top of the range, add weight next session.
  3. If you stall for three sessions, reduce the load by about 10 percent and rebuild.
  4. Review the sheet every four weeks and swap any exercise that no longer challenges you.

For more on how sets and reps fit into this structure, see Push Pull Legs Workout Sets and Reps: A Complete Guide (2026). If you want a ready-made grid to start from, Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps lays out the full week.

Step 4: Plan Your Rest and Recovery

Each muscle group gets trained twice per week in a six-day split, which suits most intermediate lifters. Schedule at least one full rest day, and avoid heavy legs the day before a heavy push session if you can. If you feel persistent joint pain or fatigue, reduce the volume and consult a qualified coach or physician before pushing through it.

Common Mistakes to Avoid

  • Printing a generic template and never logging your loads.
  • Adding exercises every week instead of progressing the existing ones.
  • Skipping the warm-up sets on the first heavy compound lift.
  • Training to failure on every set, which slows recovery.
  • Ignoring the legs day because it is the hardest.
  • Clipboard or sheet protectors: Protect your printed PDF from chalk and sweat so you can log sets every session. View on Amazon
  • Lifting straps: Help you hold heavy pulling sets without grip fatigue on back days. View on Amazon
  • Weightlifting belt: Adds bracing support on heavy squat and deadlift days. View on Amazon

FAQ

Is a push pull legs workout PDF good for beginners?

It can be, but beginners often do better starting with three days per week and learning the lifts before adding volume. Begin with lighter loads and focus on form for the first few weeks.

How many days a week should I follow a PPL PDF?

Most PDFs are built for six days, but you can run them over three days or on an alternating schedule if your recovery needs it. Choose the frequency you can sustain consistently.

Should I change the exercises on my printable plan?

Keep the same exercises for at least four to six weeks so you can track progression. Swap an exercise only when it causes pain or no longer challenges you.

Conclusion

A push pull legs workout PDF works best when it shows the exercises, sets, reps, and a clear progression rule on one page. Print the plan, log every working set, and add weight only when you hit the top of your rep range. Consult a qualified professional if you have an injury or medical condition before starting a new program.

Ready to choose one?

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.