Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets

By Ella Morgan

A push pull/legs abs workout plan splits your training into three movement groups and adds a dedicated core block, so every muscle gets trained twice a week without overlapping recovery. In this guide you will set up a 6-day push/pull/legs/abs schedule, pick exercises with set and rep ranges, learn how to progress each week, and avoid the errors that stall most lifters. The plan works for intermediate beginners and anyone who already lifts and wants more structure.

What a Push/Pull/Legs/Abs Split Covers

The standard push pull legs split groups exercises by movement pattern rather than by body part. Push days train pressing and extension movements, pull days train rowing and hinging, and leg days train squatting, hinging and lower-body isolation. Adding an abs day gives the trunk its own session so your core is not fatigued before heavy compound lifts. For a broader overview of how these splits compare, see 7 Best Push Pull Legs Split Programs and Tools for 2026.

Running the three main days twice in six sessions means each muscle group receives roughly two quality exposures per week. That frequency is one reason the split is popular with people who have 60 to 90 minutes per session.

Step 1: Set Your Weekly Schedule

Pick a repeating order and stick to it for at least six weeks before judging the plan. A common arrangement is:

1. Day 1: Push
2. Day 2: Pull
3. Day 3: Legs
4. Day 4: Push
5. Day 5: Pull
6. Day 6: Legs + Abs (or a separate abs day)
7. Day 7: Rest

If you can only train four or five days, drop the second abs session first and keep the three main days intact. Consistency matters more than a perfect rotation. For more on fitting sessions into a week, read Weekly Workout Schedules That Fit the Guidelines.

Step 2: Choose Exercises and Set/Rep Ranges

Each session should start with one or two heavy compound lifts, then move to accessory work. Use these ranges as a starting point:

• Heavy compounds: 3–4 sets of 5–8 reps, rest 2–3 minutes
• Accessories: 3 sets of 8–12 reps, rest 60–90 seconds
• Isolation and core: 2–3 sets of 10–15 reps or timed holds

Push Day Example

• Barbell bench press: 4 × 6–8
• Seated dumbbell overhead press: 3 × 8–10
• Incline dumbbell press: 3 × 10–12
• Cable lateral raise: 3 × 12–15
• Triceps rope pushdown: 3 × 10–12

Pull Day Example

• Conventional deadlift or Romanian deadlift: 3–4 × 5–8
• Pull-up or lat pulldown: 4 × 6–10
• Chest-supported row: 3 × 8–10
• Face pull: 3 × 12–15
• Dumbbell or cable curl: 3 × 10–12

For a deeper look at upper-body pressing and rowing mechanics, see Upper-Body Exercises: Push and Pull Movements.

Leg Day Example

• Back squat or front squat: 4 × 5–8
• Leg press: 3 × 10–12
• Seated or lying leg curl: 3 × 10–12
• Walking lunge: 3 × 10 per leg
• Standing calf raise: 3 × 12–15

Abs Session Example

• Hanging knee raise: 3 × 10–12
• Cable crunch: 3 × 12–15
• Dead bug: 3 × 8 per side
• Pallof press: 3 × 10 per side
• Plank: 3 × 30–60 seconds

Step 3: Plan Progression Across Weeks

Without a progression method, the plan becomes a repeat of the same weights for months. Use double progression: choose a rep range, such as 8–12 for a dumbbell press. When you hit the top of the range on every set with good form, increase the weight by the smallest increment you own, usually 2.5 to 5 pounds, and start again at the bottom of the range.

For the heavy compounds, add 5 pounds to the bar or 2.5 pounds per side when you complete all prescribed reps across all sets. Every four to six weeks, reduce total sets by about 30 percent for one week to recover. This deload helps joints and motivation.

Step 4: Warm Up and Recover Properly

Spend 5 to 8 minutes on a light cardio warm-up, then perform two to three ramp-up sets before your first heavy lift. On pull and leg days, include a few sets of mobility work for hips and shoulders. Sleep seven to nine hours where possible. If you feel persistent joint pain or sharp discomfort, stop the movement and consult a qualified professional such as a physical therapist or sports medicine doctor.

Common Mistakes

• Stacking abs after heavy legs. Heavy squats fatigue the trunk. Move core work to its own session when possible.
• Ignoring the pull side. Many lifters train pressing twice as much as rowing. Match your volume between push and pull.
• Changing exercises every week. Keep the same lifts for at least four weeks so you can measure progress.
• Skipping the deload. Fatigue builds quietly. A planned lighter week prevents plateaus and nagging injuries.
• Training abs with only crunches. Include anti-extension and anti-rotation work like dead bugs and Pallof presses.

Recommended Gear

These items make the plan easier to run consistently, though none is required.

• Adjustable dumbbells: Let you change load in small steps for accessory progression. View on Amazon
• Lifting straps: Useful on heavy pulls when grip is the limiting factor. View on Amazon
• Ab roller: Adds a loadable option for core progression once planks feel easy. View on Amazon
• Weightlifting belt: Can support heavy squats and deadlifts when you are working near maximal loads. View on Amazon

Tips for Making the Plan Stick

• Log every set with weight and reps so double progression is easy to follow.
• Pair the plan with a fitting nutrition approach. Eating enough protein, roughly 0.7 to 1 gram per pound of body weight for many lifters, supports recovery.
• If your schedule slips, do the missed session within the same week rather than skipping the rotation.
• Track bodyweight and performance, not just the mirror. Strength trends are often more useful than daily scale changes.

FAQ

Is a push pull/legs abs workout plan good for beginners?

It can work for beginners who have already learned basic lifts, but total beginners usually benefit from a full-body routine first. Learn the movements with lighter loads for a few weeks before adding the six-day split.

How many days per week should I train?

Six days with one rest day is the classic version. Four or five days also work if you drop the second abs session or combine core work into leg days.

How long should each session take?

Most sessions run 50 to 75 minutes including warm-up. Keep rest periods on heavy lifts disciplined to avoid stretching sessions past 90 minutes.

Should I train abs every day?

No. Core muscles recover like other muscles. Two focused abs sessions per week, plus core engagement during compounds, is enough for most people.

What if I miss a day?

Shift the schedule forward rather than doubling up. Missing one session has little effect; repeatedly skipping and then overloading increases injury risk.

Can I build muscle on this plan?

Yes, when progression is consistent and nutrition supports growth. Track your reps and weights to confirm that load is rising over time.

Do I need a gym to follow it?

A gym with barbells, dumbbells, cables and machines makes the plan straightforward. Home versions are possible with a rack, bench, dumbbells and resistance bands, though some cable exercises will need substitutes.

Conclusion

A push pull/legs abs workout plan gives you a clear weekly structure, measurable progression and dedicated core training. Start with the schedule and exercise ranges above, log every session, and move up the rep ranges before adding load. Follow the plan for at least six weeks, then adjust exercises based on what your results show.

Related reading

• Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
• Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?

About Ella Morgan

Ella researches and writes buying guides and how-to articles on workout programs & splits. Picks are based on product specifications, brand reputation and patterns in owner feedback, and are updated as new models come out.