Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps

By Emily Parker

Updated November 2026

A sample push pull legs routine splits your training into three movement groups: pushing muscles, pulling muscles and leg muscles. By the end of this guide you will have a complete six-day schedule with exercises, set and rep ranges, rest periods and a simple way to add weight each week. The plan works for intermediate lifters who can train five or six days a week, and the structure can be scaled down if your schedule is tighter.

What a Push Pull Legs Routine Is and Why It Works

In a push pull legs (PPL) split, you group exercises by how they move the body rather than by body part alone. Push days hit the chest, shoulders and triceps, which all extend the arm or press weight away from the body. Pull days hit the back, rear shoulders and biceps, which flex or pull weight toward the body. Leg days cover the quads, hamstrings, glutes and calves.

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

This grouping makes recovery easier to plan. Each muscle group gets trained about twice per week when you run the cycle twice in six days, and you rarely train the same muscles on back-to-back days. That frequency is one reason PPL remains popular for building muscle. For a broader comparison of splits, see Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals?.

Before You Start: Setup and Tools

Gather what you need before week one so you can focus on training instead of hunting for equipment.

• A barbell with plates and a flat bench, or a squat rack with safety pins
• Adjustable dumbbells or a full set from light to heavy
• Cable station or a lat pulldown machine
• A training log, notes app or spreadsheet
• A timer for rest periods
• A way to measure your top set weight for progression

If you train at home with limited equipment, Push Pull Legs Workout at Home: 6 Best Tools for Every Need covers substitutions that keep the structure intact.

The Six-Day Sample Schedule

The routine runs as Push, Pull, Legs, then repeats. Day 1 through Day 3 is your first cycle, Day 4 through Day 6 is the second. Take one rest day after every three training days, or after six days, depending on how you recover. The table below shows the weekly pattern.

The “A” and “B” versions differ in exercise selection so you hit the muscles from different angles. This variety helps reduce overuse and keeps motivation higher.

Push Day Workouts (A and B)

Push Day A

1. Barbell bench press: 4 sets of 6–8 reps, 2–3 minutes rest
2. Seated dumbbell shoulder press: 3 sets of 8–10 reps, 90 seconds rest
3. Incline dumbbell press: 3 sets of 8–12 reps, 90 seconds rest
4. Cable lateral raise: 3 sets of 12–15 reps, 60 seconds rest
5. Triceps pushdown: 3 sets of 10–12 reps, 60 seconds rest
6. Overhead triceps extension: 2 sets of 12–15 reps, 60 seconds rest

Push Day B

1. Incline barbell press: 4 sets of 6–8 reps, 2–3 minutes rest
2. Dumbbell overhead press (standing): 3 sets of 8–10 reps, 90 seconds rest
3. Flat dumbbell press: 3 sets of 10–12 reps, 90 seconds rest
4. Dumbbell front raise: 2 sets of 12–15 reps, 60 seconds rest
5. Close-grip bench press: 3 sets of 8–10 reps, 90 seconds rest
6. Rope triceps pushdown: 2 sets of 12–15 reps, 60 seconds rest

Pull Day Workouts (A and B)

Pull Day A

1. Conventional deadlift: 3 sets of 4–6 reps, 3 minutes rest
2. Lat pulldown (wide grip): 3 sets of 8–10 reps, 90 seconds rest
3. Chest-supported dumbbell row: 3 sets of 10–12 reps, 90 seconds rest
4. Face pull: 3 sets of 12–15 reps, 60 seconds rest
5. Incline dumbbell curl: 3 sets of 10–12 reps, 60 seconds rest

Pull Day B

1. Weighted pull-up or lat pulldown (neutral grip): 4 sets of 6–8 reps, 2 minutes rest
2. Barbell row (overhand grip): 3 sets of 8–10 reps, 90 seconds rest
3. Single-arm cable row: 3 sets of 10–12 reps per side, 60 seconds rest
4. Rear delt fly (machine or cable): 3 sets of 12–15 reps, 60 seconds rest
5. Hammer curl: 3 sets of 10–12 reps, 60 seconds rest

Leg Day Workouts (A and B)

Leg Day A

1. Back squat: 4 sets of 6–8 reps, 2–3 minutes rest
2. Romanian deadlift: 3 sets of 8–10 reps, 90 seconds rest
3. Leg press: 3 sets of 10–12 reps, 90 seconds rest
4. Seated leg curl: 3 sets of 10–12 reps, 60 seconds rest
5. Standing calf raise: 4 sets of 10–15 reps, 60 seconds rest

Leg Day B

1. Front squat or goblet squat: 4 sets of 8–10 reps, 2 minutes rest
2. Trap bar deadlift or hip thrust: 3 sets of 6–8 reps, 2 minutes rest
3. Bulgarian split squat: 3 sets of 8–10 reps per side, 90 seconds rest
4. Lying leg curl: 3 sets of 10–12 reps, 60 seconds rest
5. Seated calf raise: 4 sets of 12–15 reps, 60 seconds rest

How to Progress Over Time

Use Double Progression

Pick a rep range for each exercise, such as 8–10 for dumbbell press. Start at a weight where you can complete the low end of the range with good form. Once you hit the top of the range on every set, 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. Then drop back to the bottom of the range and build again.

Track Your Numbers

Write down the weight, reps and effort for every set. Many lifters aim to finish most sets with one to three reps left in reserve. If a movement feels too easy, add weight; if form breaks down before the target reps, reduce it.

Plan Deloads

After four to six weeks of hard training, reduce your total sets by about half for one week, or lower the weight to around 60 percent of normal. This allows fatigue to clear and often leads to better performance afterward.

Common Mistakes to Avoid

• Skipping leg day. Leg training is demanding, and it is easy to shorten it. Keep the full session.
• Doing too many sets. Most muscle groups respond well to 10 to 20 hard sets per week. Going far beyond that often adds fatigue without extra growth.
• Ego lifting. Moving weight with swinging or partial reps reduces the target muscle’s work. Keep control in every rep.
• Training to failure every set. Stopping one to three reps short on most sets preserves quality and reduces joint stress.
• Neglecting recovery. Sleep, protein intake and rest days matter as much as the program itself.

Tips for Making the Routine Work

• Warm up each lift with one or two lighter sets before your working sets.
• Use a rep range of 8 to 12 for most accessory work and 4 to 8 for heavy compound lifts.
• If your schedule allows only three days, run Push, Pull, Legs once per week and accept lower frequency per muscle.
• Swap exercises that bother your joints for alternatives that hit the same muscle, such as a machine chest press for a barbell bench.
• Review the program every eight to twelve weeks and adjust based on progress and how you feel.

Some people compare this structure with other options before committing. If you are weighing it against an upper and lower split, Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training? lays out the trade-offs. Anyone with a joint injury, heart condition or medical concern should consult a doctor or qualified coach before starting a new heavy training program.

Recommended gear

• Adjustable dumbbell set: Lets you progress weight on press, row and curl variations without buying a full rack of fixed dumbbells. View on Amazon
• Lifting straps: Helpful on heavy pulls once grip becomes the limiting factor, especially for deadlifts and rows. View on Amazon
• Lifting belt: Adds support for heavy squats and deadlifts, though most lifters only need one for their heaviest sets. View on Amazon
• Resistance band set: Useful for face pulls, band-resisted pushdowns and warm-ups on travel days. View on Amazon

FAQ

How many days a week should I train on a push pull legs routine?

Most people do best with three to six days. Running the full cycle once per week works for beginners or busy schedules, while the six-day version gives each muscle group two sessions weekly.

Is push pull legs good for beginners?

It can work, but beginners often do better starting with a full body plan for a few months. PPL requires more exercises to learn, so it is often a better fit once you have basic technique down.

How long should I rest between sets?

Rest two to three minutes after heavy compound lifts such as squats and deadlifts, and 60 to 90 seconds after isolation work. Shorter rests are fine for lighter accessories.

Can I build muscle on a push pull legs split?

Yes, provided you eat enough protein, sleep well and progressively overload your lifts. Consistent training over months is what drives results, not the split alone.

What if I miss a day?

Pick up where you left off in the cycle rather than doubling up. Missing one session has little effect on progress over time.

Should I do cardio on this routine?

Light cardio such as walking or 10 to 20 minutes on a bike after lifting is fine and supports recovery. Heavy conditioning right before leg day can reduce your strength on squats and deadlifts.

How do I know if the routine is too much?

Signs of overtraining include persistent soreness, declining performance across several weeks, poor sleep and joint pain. If these appear, cut total sets by a third or take an extra rest day.

Can I swap the order of the days?

Yes. If you prefer to start with legs, or you want pull before push, rearrange the cycle. Just keep at least one rest day between sessions that train the same muscles.

Conclusion

This sample push pull legs routine gives you six structured sessions with clear set and rep targets, plus a method for adding weight over time. Start with the schedule as written, track every set, and progress with double progression. Review your results after eight to twelve weeks and adjust exercises, volume or rest days as needed.

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.