12 Week Push Pull Legs Program PDF: Printable Plan With Sets and Reps

By Juliet Palmer

A 12 week push pull legs program PDF gives you a structured, printable plan that splits your training into pushing, pulling and leg days, then steps the load up gradually across three four-week blocks. By the end, you will have a repeatable six-day template, a clear way to add weight or reps each week, and a deload built in so you can recover and test your progress. This guide walks through the full plan, how to print and track it, and the adjustments that keep it working.

What a 12 Week Push Pull Legs Program Covers

Push pull legs, often shortened to PPL, groups muscles 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. Running this split over twelve weeks gives each muscle group roughly two sessions per week when you cycle through all six training days, which is a frequency that many lifters use for steady hypertrophy and strength gains.

The twelve weeks break into three four-week blocks. Weeks 1 to 4 focus on building work capacity and dialing in technique. Weeks 5 to 8 push the volume and load higher. Weeks 9 to 11 bring intensity to its peak, and week 12 is a deload with reduced volume so you can recover and retest your key lifts.

Printable Weekly Structure

The standard schedule runs six days with one rest day. A common arrangement is Push, Pull, Legs, Rest, Push, Pull, Legs, then rest again. Some lifters prefer Push, Pull, Legs, Push, Pull, Legs, Rest so the rest day falls at the end of the week. Choose whichever fits your work and sleep pattern and keep it consistent for all twelve weeks.

Day 1 and Day 4: Push

• Barbell bench press: 4 sets of 6 to 8 reps
• Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
• Incline dumbbell press: 3 sets of 10 to 12 reps
• Cable lateral raise: 3 sets of 12 to 15 reps
• Overhead triceps extension (cable or dumbbell): 3 sets of 10 to 12 reps
• Rope pushdown: 3 sets of 12 to 15 reps

Day 2 and Day 5: Pull

• Weighted pull-up or lat pulldown: 4 sets of 6 to 8 reps
• Barbell or chest-supported row: 4 sets of 8 to 10 reps
• Seated cable row: 3 sets of 10 to 12 reps
• Face pull: 3 sets of 12 to 15 reps
• Incline dumbbell curl: 3 sets of 10 to 12 reps
• Hammer curl: 2 sets of 12 to 15 reps

Day 3 and Day 6: Legs

• Back squat or hack squat: 4 sets of 6 to 8 reps
• Romanian deadlift: 3 sets of 8 to 10 reps
• Leg press: 3 sets of 10 to 12 reps
• Seated or lying leg curl: 3 sets of 10 to 12 reps
• Walking lunge or Bulgarian split squat: 3 sets of 10 per leg
• Standing calf raise: 4 sets of 12 to 15 reps

How to Progress Across the Twelve Weeks

A printed plan only works if you know when to change the numbers. Use the double progression method on every exercise. Pick a rep range, such as 6 to 8. Work at that load until every set reaches the top of the range with clean form. Then increase the weight by the smallest jump available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts, and drop back to the bottom of the range.

Block 1: Weeks 1 to 4 (Foundation)

Keep 1 to 2 reps in reserve on most sets. Choose loads that feel moderately hard, and focus on controlled tempo, roughly two seconds down and one second up. Record every working weight. This block is about learning the movements and establishing baseline numbers.

Block 2: Weeks 5 to 8 (Volume)

Add one set to the main compound lifts in weeks 5 and 6, then hold steady. Reduce rest between accessory exercises to 60 to 75 seconds where your form allows. Aim for 1 rep in reserve on the final set of each exercise.

Block 3: Weeks 9 to 11 (Intensity)

Keep compound lifts in the 4 to 6 rep range with heavier loads. Take the last set of main lifts close to failure, leaving no more than 0 to 1 rep in reserve. Keep accessory volume the same as Block 2 so recovery stays manageable.

Week 12: Deload and Retest

Cut total sets by roughly 40 percent and use weights around 60 percent of your Week 11 numbers. After the deload session, retest a top single or a rep max on squat, bench and row. Compare these numbers to your Week 1 baseline to measure progress.

Tools and Setup Checklist

1. A printed copy or PDF saved to your phone with the full twelve-week grid
2. A training log with columns for date, exercise, sets, reps, load and notes
3. A timer for rest periods (60 to 90 seconds for accessories, 2 to 3 minutes for heavy compounds)
4. Access to a barbell rack, dumbbells, a cable station and a leg press or squat rack
5. A way to track bodyweight, ideally weekly, measured under the same conditions

Recommended gear

A lifting belt helps you brace on heavy squats and rows in the Block 3 intensity phase, though most beginners should build their bracing skill before relying on one. Manufacturers specify sizing charts based on waist measurement, so measure before ordering. View on Amazon

Lifting straps allow you to hold heavy pulling sets without grip fatigue limiting your back work, which is useful on pull days when your rows and pulldowns are heavy. View on Amazon

A small whiteboard or magnetic gym log board keeps your weekly sets and loads visible. It is a practical way to track the printed plan when you do not want to rely on your phone mid-session. View on Amazon

Common Mistakes to Avoid

• Skipping the log. Without recorded loads, you cannot tell whether you are progressing. Write every set down.
• Adding weight too fast. Jumping 20 pounds on a bench press after one good session often leads to form breakdown and shoulder strain.
• Ignoring the deload. Week 12 feels optional when you are feeling strong, but skipping it usually leads to fatigue that shows up in your retest numbers.
• Training legs only when it is convenient. Leg days are easy to skip. Missing them breaks the balance of the split and leaves quads and hamstrings undertrained relative to your pushing volume.
• Using the same weight every session. If the numbers never change, the plan is not progressing. Apply the double progression rule every week.

Tips for Getting the Most From the Plan

• Warm up with two or three lighter sets of the first exercise before each session.
• Stop a set when your form changes, not just when the rep count is reached.
• Eat enough protein, roughly 0.7 to 1 gram per pound of bodyweight, to support muscle repair across six training days. Pair the training with a sensible diet plan, and speak with a registered dietitian or doctor before making major dietary changes.
• If you are new to lifting, you may want to start with the foundation movements and build gradually; the Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps provides a useful companion reference for exercise selection.
• For a fuller comparison of split options before committing to twelve weeks, read 7 Best Push Pull Legs Split Programs and Tools for 2026.
• Upper-body technique matters on pulls and presses. Review Upper-Body Exercises: Push and Pull Movements if you are unsure of your setup.
• If you prefer a different starting point, Women's Beginner Gym Workout Plan: 8 Best Programs for New Lifters (2026) covers gym-based routines for newer lifters.

FAQ

Is a push pull legs program good for beginners?

It can work well once you have a few months of basic lifting experience. Absolute beginners often do better with a full-body plan first, because PPL requires comfort with many compound lifts across six sessions.

How many days per week should I train on this program?

Six days is the standard arrangement, with one rest day. If six days is too much, you can run the same three workouts over three or four days, though recovery between sessions will be longer.

Can I do the 12 week push pull legs program PDF at home?

Yes, with adjustments. Replace barbell lifts with dumbbells or resistance bands, and use bodyweight variations such as push-ups, pike push-ups, inverted rows and split squats. Progression works the same way, just with different load options.

What if I miss a workout?

Do not try to make up the session by doubling up. Resume the next scheduled day and continue the progression. One missed day does not undo the block.

Should I train to failure on every set?

No. Leave one to two reps in reserve on most sets during weeks 1 to 8. Reserve failure-level work for the final set of select exercises in weeks 9 to 11 only.

How much weight should I add each week?

Use double progression rather than a fixed amount. Increase load only after you hit the top of your rep range on every set, usually by 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.

What should I do if my joints ache?

Mild muscle soreness is normal, but sharp or persistent joint pain is not. Reduce the load, check your form, and consult a doctor or physical therapist before continuing with the affected movement.

Conclusion

A 12 week push pull legs program PDF gives you a clear weekly structure, a progression method that keeps the numbers moving, and a built-in deload to lock in your gains. Print the grid, keep a training log, and follow the double progression rule every week. Recheck your lifts at week 12 and compare them to your baseline to see exactly what the plan delivered.

About Juliet Palmer

Juliet writes about workout programs & splits. Each guide starts with research into how products are built and what owners report after months of use, and is revised when better options appear.