Emily ParkerBy Emily Parker

Updated November 2026

A legs pull push routine is a training split that trains lower body first, then pulling movements, then pushing movements. Done well, it gives you a clear weekly structure, balanced volume across your major muscle groups, and a simple way to progress over time. This guide walks through how to set one up, how to choose the right number of days, and how to adjust sets, reps and rest so the plan actually works for you.

What a Legs Pull Push Routine Actually Is

The three categories in this split are lower body (legs, hips and glutes), pull (back and biceps, plus rear delts), and push (chest, shoulders and triceps). The order is the only real difference from the more common push pull legs routine, which starts with pressing. Because the sequence changes, the day-to-day fatigue pattern changes too, and that is worth understanding before you commit.

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

Many lifters search for a push pull and legs routine, a legs push pull routine, or a push legs pull routine and find the same basic framework with different day orders. What matters more than the label is whether each muscle group gets trained at least twice a week and whether your heaviest lower body work lands on a day when you are fresh.

Why Training Order Changes Your Results

Exercise order affects performance. Heavy squats and deadlifts demand a lot from the lower back, grip and central nervous system. If you place them after a heavy pressing session, your bar speed and load often drop. Starting with legs on the first day of a legs pull push routine means your most demanding lower body lifts happen when you have full energy.

Pulling work after legs is usually manageable because deadlift-style movements already engage the back. Pushing work last lets your chest and shoulders get a full session at the end of the week, when you may have a bit more recovery from the earlier days. None of this is absolute, but it gives you a sensible default.

Step 1: Choose Your Training Frequency

The most common versions of this split run three, four or six days per week. Pick the one that fits your schedule and recovery.

  • Three days (Legs, Pull, Push): Each muscle group trains once per week. Good for beginners or people with limited time.
  • Six days (Legs, Pull, Push, Legs, Pull, Push): Each muscle group trains twice per week. Better for intermediate lifters who want more volume and frequency.
  • Four days: Often run as legs, pull, rest, push, legs. This is a practical middle ground if six days feels like too much.

If you are new to lifting, start with three days. You can always add a second session per muscle group later.

Step 2: Build Each Day Around the Right Exercises

Legs Day

  1. Back squat or front squat: 3–4 sets of 5–8 reps
  2. Romanian deadlift: 3 sets of 8–10 reps
  3. Leg press or Bulgarian split squat: 3 sets of 10–12 reps
  4. Leg curl: 3 sets of 10–15 reps
  5. Standing or seated calf raise: 3 sets of 12–15 reps

Pull Day

  1. Conventional deadlift or trap bar deadlift: 3 sets of 4–6 reps (or skip on the legs day if you deadlift here)
  2. Pull-up or lat pulldown: 3–4 sets of 6–10 reps
  3. Chest-supported row or barbell row: 3 sets of 8–10 reps
  4. Face pull: 3 sets of 12–15 reps
  5. Dumbbell or cable curl: 2–3 sets of 10–12 reps

Push Day

  1. Barbell or dumbbell bench press: 3–4 sets of 6–8 reps
  2. Seated overhead press: 3 sets of 8–10 reps
  3. Incline dumbbell press: 3 sets of 8–12 reps
  4. Lateral raise: 3 sets of 12–15 reps
  5. Triceps pushdown or overhead extension: 3 sets of 10–12 reps

Step 3: Set Reps, Sets and Rest Periods

Use this as a starting template. Adjust based on how your body responds.

Goal Main lifts (reps) Accessory lifts (reps) Rest between sets
Strength 3–6 6–10 2–4 minutes
Muscle growth 6–10 10–15 90 seconds–2 minutes
General fitness 8–12 12–15 60–90 seconds

Keep at least one or two reps in reserve on most sets. You should finish each set feeling you could have done a little more, not that you were at total failure.

Step 4: Plan Your Weekly Schedule

A three-day version looks like this: Monday legs, Wednesday pull, Friday push. A six-day version runs Monday through Saturday in the same legs, pull, push order, then repeats, with Sunday off. For the four-day version, use legs, pull, rest, push, legs, then rest for the remaining days.

If you want a complete printed structure with week-by-week sets, the Push Pull Legs Workout Routine PDF: A Step-by-Step Guide to a Printable Plan article walks through how to format one. For a fully written six-day plan with sets and reps already laid out, see Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps.

Step 5: Progress Your Training Over Time

Without progression, even a great split stalls. Use one of these methods:

  • Double progression: Pick a rep range such as 8–12. Use the same weight until you hit 12 reps on all sets, then increase the load slightly and start again at 8.
  • Add weight weekly: Useful for main lifts in the 3–6 rep range. Add 5 pounds to upper body lifts and 10 pounds to lower body lifts when you complete all prescribed reps.
  • Add a set: After several weeks of consistent progress, add one set to your main movements.

Track every session in a notebook or app. Progress you cannot see is hard to trust.

Tools and Setup Checklist

  1. A barbell, squat rack and flat bench (or equivalent machines)
  2. A set of adjustable dumbbells or fixed weights in a range that covers your lifts
  3. Lat pulldown or cable station for pulling accessories
  4. A training log for tracking sets, reps and load
  5. A timer for rest periods
  6. Access to a leg press or leg curl if you cannot squat heavily

Common Mistakes to Avoid

  • Skipping leg day: The most common failure point. Lower body training affects posture, hip stability and overall strength, so keep it non-negotiable.
  • Ignoring the back: Pulling volume often falls short because pressing feels more rewarding. Balance your rows and pulldowns with your bench and overhead work.
  • Using too much weight too soon: Choose loads that let you hit clean reps through a full range of motion.
  • Training every day to failure: More sets to failure increases fatigue without guaranteed gains. Stop most sets with 1–3 reps left.
  • Changing exercises every week: Stick with a movement for at least four to six weeks so you can measure progress.
  • Neglecting sleep and food: Training stimulates adaptation, but recovery happens during rest and proper nutrition.

Tips for Making the Routine Work

  • Warm up each session with 5–10 minutes of light cardio and two or three ramp-up sets for your first lift.
  • If a joint feels sore or sharp, swap the exercise for a variation that feels better rather than pushing through pain.
  • Deload every four to six weeks by cutting your working sets roughly in half for one week.
  • Compare your split with other options before committing. The article Push Pull Legs Routine vs Upper Lower: Which Should You Choose? covers the tradeoffs in detail.

A few pieces of equipment make this split easier to run consistently. Adjustable dumbbells let you cover a wide range of loads without a full rack of weights, which suits home and gym training alike. View on Amazon

A lifting belt can help you brace more confidently on heavy squats and deadlifts when you move into the lower rep ranges. View on Amazon

Lifting straps are useful on heavy pulling days when grip becomes the limiting factor, especially for deadlifts and rows. View on Amazon

A training log helps you track loads and reps across the week so progression is visible. View on Amazon

FAQ

Is a legs pull push routine better than a push pull legs routine?

Neither is objectively better. The order changes which day starts with heavy lower body work, which some lifters prefer for energy and recovery reasons. Choose the one you can follow consistently.

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

Three days works well for beginners and busy schedules. Six days suits lifters who want each muscle group trained twice weekly and have the recovery capacity for it.

Can I do this routine at home?

Yes, with adjustable dumbbells, resistance bands and bodyweight movements such as push-ups, pull-ups on a bar and split squats. Expect to adjust loads and exercises rather than match a full commercial gym setup.

How long should I rest between sets?

Rest 2–4 minutes for heavy main lifts and 60–90 seconds for accessories. Longer rest helps you maintain performance on heavy sets.

Should beginners use this split?

Beginners often do better with full body training, but a three-day legs pull push routine with lighter loads and strict form is a reasonable choice once basic technique feels comfortable.

How long before I see results?

Most people notice strength gains within a few weeks and visible changes over several months, depending on training consistency, nutrition and sleep.

Do I need to eat more protein on this routine?

Protein needs depend on body weight, goals and activity level. Many active adults aim for roughly 0.7–1 gram per pound of body weight, but speak with a doctor or registered dietitian if you have kidney or other medical concerns.

Conclusion

A legs pull push routine gives you a clear, balanced weekly structure: heavy lower body work early, pulling in the middle, and pressing to finish. Start with three days if you are new, track your loads, and progress using double progression or small weekly increases. Stay consistent for at least eight to twelve weeks before judging the results.

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Emily Parker

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.