Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout routine reddit lifters often recommend is a simple training split that groups exercises by movement pattern: pushing muscles, pulling muscles, and legs. By the end of this guide, you will have a complete weekly schedule, a set and rep structure you can progress from, and a checklist for avoiding the mistakes that tend to stall beginners.

Step 1: Choose Your Training Frequency

The classic version runs six days: push, pull, legs, then repeat once with a rest day after the second cycle. If six days feels like too much, three days works well as a starting point, with each session done once per week or alternated as Push A, Pull A, Legs A, Push B, Pull B, Legs B across two weeks. Most people who stick with the split for more than a month pick four or five days and build from there.

Shopping for one? See our guide: Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026).

Step 2: Build Each Day Around Key Lifts

Start every session with one or two compound movements, then add accessories. Keep compounds in the 6–10 rep range for the first few weeks.

  • Push day: flat or incline barbell or dumbbell press (3 sets of 6–10), seated shoulder press (3 sets of 8–12), cable or dumbbell lateral raises (3 sets of 12–15), triceps pushdowns (3 sets of 10–15).
  • Pull day: pull-ups or lat pulldowns (3 sets of 6–10), chest-supported or barbell row (3 sets of 8–10), face pulls (3 sets of 12–15), dumbbell or cable curls (3 sets of 10–12).
  • Leg day: back squat or leg press (3 sets of 6–10), Romanian deadlift (3 sets of 8–10), leg curl (3 sets of 10–12), calf raises (3 sets of 12–15).

Step 3: Apply Progressive Overload

A routine only works if the weights or reps keep climbing. When you hit the top of the rep range for 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. If you cannot reach the bottom of the range after two or three weeks, drop the weight slightly and rebuild.

Tracking Your Numbers

Write down every set, rep, and load. A notes app or a basic spreadsheet is enough. Without records, most lifters repeat the same weights for months without realizing it.

Step 4: Plan Recovery Between Sessions

Each muscle group gets trained about twice a week in a six-day split, which suits most intermediate lifters. Sleep seven to nine hours, eat enough protein, and take at least one full rest day. If joints or performance decline for more than a week, reduce volume by one set per exercise. Anyone with an injury or a medical condition should check with a doctor or physical therapist before starting a new program.

Push Pull Legs Routine Checklist

  1. Pick three to six training days per week.
  2. Assign each session one of the three categories.
  3. Write down two compound lifts and two to three accessories per day.
  4. Set rep ranges and a rule for when to add weight.
  5. Log every session and review it every two weeks.

Common Mistakes and Tips

  • Skipping leg day is the most common complaint in forum threads. Schedule it first, not last.
  • Adding too many exercises. Four to six per session is plenty.
  • Training to failure on every set. Leave one to two reps in reserve for most work.
  • Ignoring the pull side. Balance pulling volume with pushing volume to protect the shoulders.
  • Switching programs every three weeks. Give a routine at least eight weeks before judging it.

If you want a fully written plan to start from, see Push Pull Legs Workout Routine: A Step-by-Step Guide to Building Your Split for a detailed build. For a six-day layout with specific sets and reps, Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps walks through each day. If you are unsure whether the split fits your schedule, Push Pull Legs Workout or Full Body Workout (2026): Which Is Better for Your Goals? compares the two directly.

  • Adjustable dumbbells make it easy to add small load increments on accessory work. View on Amazon
  • Resistance bands are useful for face pulls, warm-ups, and travel days when a full gym is not available. View on Amazon
  • A lifting belt can help you brace on heavy squats and rows once you are handling close to your working maximum. View on Amazon

FAQ

Is push pull legs good for beginners?

It can be, but three days per week with full-body style sessions is often easier to recover from in the first few months. Move to a true push pull legs split once you can handle consistent training and track your progress.

How long should I follow a push pull legs routine?

Plan on at least eight weeks before changing anything, since that is enough time to see whether your loads and reps are rising. Adjust exercises or volume only if progress stalls or recovery breaks down.

Can I build muscle with a push pull legs split?

Yes, provided you train each muscle group about twice weekly, use progressive overload, and eat enough protein to support growth. Consistency over several months matters more than the specific split you choose.

Conclusion

A push pull legs workout routine reddit lifters recommend works because it groups similar movements, lets you train each muscle twice a week, and makes progress easy to track. Start with three to six days, use compound lifts with clear rep ranges, and log every session. Review your numbers every two weeks and adjust only when the data tells you to.

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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.