Emily ParkerBy Emily Parker

Updated November 2026

The matt ogus push pull legs routine is a six-day split that groups your training into pressing movements, pulling movements and leg work, then repeats the cycle twice a week. By the end of this guide, you will know how to set up each training day, choose exercises and loads, progress over several weeks and avoid the errors that stall most lifters who try this style of program. Because the split trains each muscle group about twice per week, it suits intermediate lifters who can recover between sessions and want steady muscle growth without training one body part all week.

What the Matt Ogus Push Pull Legs Routine Is Built On

Push/pull/legs training divides exercises by movement pattern rather than by body part. Push days cover chest, front and side delts and triceps. Pull days cover the back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. The matt ogus push pull legs routine follows this logic but puts a heavier emphasis on controlled tempo, full range of motion and gradual overload, so each set is productive rather than just high in volume.

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Ogus-style programming typically pairs one heavy compound lift with one or two accessory movements per muscle group, keeps most working sets in the 6 to 12 rep range and asks you to stop each set with a few reps left in the tank. If you have read other breakdowns of this split, such as Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps, you will notice the same core structure. The difference lies mainly in how sets are progressed and how intensity is managed across the week.

Who This Routine Suits

This split works best for lifters who have at least six to twelve months of consistent training behind them. You should be able to perform the main lifts with good form, track your loads and recover from six sessions a week, even if some of those sessions are shorter. Beginners often do better with a full body or upper/lower split first. If you are not sure which approach fits your schedule, Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals? compares the two in more detail.

Plan on about 60 to 75 minutes per session. If you train at a commercial gym, you can run all six days comfortably. At home, a basic rack and adjustable dumbbells are enough for most of the exercises listed below. For home-based versions, see Push Pull Legs Routine at Home: 7 Best Resistance Bands for 2026 and Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026).

Step 1: Set Up Your Weekly Schedule

The standard arrangement runs Push, Pull, Legs, Push, Pull, Legs with one rest day after each block of three, or a single rest day at the end of the week. Here is a common version:

  1. Day 1: Push A
  2. Day 2: Pull A
  3. Day 3: Legs A
  4. Day 4: Rest
  5. Day 5: Push B
  6. Day 6: Pull B
  7. Day 7: Legs B, or rest if recovery is poor

Keep the A and B days distinct. Use different rep ranges, exercise angles or implements so your joints and nervous system get some variety. For example, Push A might emphasize a barbell bench press, while Push B uses incline dumbbells.

Step 2: Build Each Training Day

Push A (Chest, Shoulders, Triceps)

  • 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: 3 sets of 10 to 12 reps
  • Cable pushdown: 2 sets of 12 to 15 reps

Pull A (Back, Rear Delts, Biceps)

  • Barbell row or chest-supported row: 4 sets of 6 to 8 reps
  • Lat pulldown: 3 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

Legs A (Quads, Hamstrings, Glutes, Calves)

  • Back 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
  • Standing calf raise: 4 sets of 10 to 15 reps

Push B, Pull B and Legs B

For the second round, rotate in alternatives. On Push B, swap the flat bench for a dumbbell press at a slightly different angle and use a machine chest press. On Pull B, use a deadlift variation or a pull-up instead of a row, and try a single-arm cable row. On Legs B, use a front squat or hack squat, a hip thrust or glute bridge, a leg extension and seated calf raises. Keep total weekly sets for each muscle group between 10 and 16 across both days.

Step 3: Choose Loads and Track Progression

The routine depends on progressive overload. Use a simple rule: when you hit the top of the rep range on all working sets with solid form, 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 hit the bottom of the range, hold the weight and try again next week.

Keep a training log. Record the exercise, load, reps and the number of reps you had left in reserve. Aim to finish most sets with one to three reps in reserve. Going to failure on every set increases fatigue and makes it harder to repeat the split with good quality.

Step 4: Manage Recovery and Volume

Because each muscle is trained twice per week, recovery matters. Sleep seven to nine hours, eat enough protein (roughly 0.7 to 1 gram per pound of goal body weight is a common guideline) and take a deload week every fourth to sixth week. During a deload, cut working sets by about half and reduce loads by 10 to 20 percent while keeping technique sharp.

If joint pain, persistent soreness or declining performance appears, drop one accessory exercise per session before cutting the main lifts. Persistent pain should be evaluated by a physician or physical therapist before you continue.

  • Lifting straps help you keep pulling volume high on heavy rows and pulldowns without grip becoming the limiting factor. View on Amazon
  • Lifting belt offers support during heavy squats and deadlift variations, helping you brace more effectively. View on Amazon
  • Adjustable dumbbells let you cover incline and seated pressing and curling movements without a full dumbbell rack. View on Amazon
  • Resistance bands are useful for face pulls, band pull-aparts and warm-up sets when you train away from a full gym. View on Amazon

Common Mistakes

  • Training every set to failure. Leave one to three reps in reserve on most sets so you can repeat the split with quality.
  • Skipping progression tracking. Without written loads and reps, it is easy to repeat the same weights for months.
  • Using identical A and B days. Rotate exercises so joints and muscles receive variety and you avoid staleness.
  • Neglecting the rear delts and upper back. Push days are often over-emphasized, leading to rounded shoulders. Balance face pulls and rows.
  • Ignoring the rest day. Six training days need at least one real recovery day. Cutting it leads to diminishing returns and higher injury risk.
  • Chasing ego loads. Use controlled reps and full range of motion. Partial reps reduce the stimulus for the muscles you are trying to build.

Tips for Getting the Most From the Split

  1. Warm up each main lift with two to three ramp-up sets before your working sets.
  2. Use a three-second lowering phase on at least one accessory per session to add time under tension.
  3. Rest two to three minutes between heavy compound sets and sixty to ninety seconds between accessories.
  4. If you are new to the split, start your first block with 2 to 3 reps in reserve on every set so you learn the loads.
  5. Review your log every four weeks and adjust exercises that have stalled for three or more sessions.

FAQ

Is the matt ogus push pull legs routine good for beginners?

Most beginners do better starting with a full body or upper/lower split. The matt ogus push pull legs routine assumes you already know the main lifts well and can recover from six sessions a week.

How many days per week should I train?

Six days is the standard template, but many lifters run it as a three-day cycle repeated twice or as a four-day modification if recovery is limited. Choose the frequency you can sustain consistently.

How long does each session take?

Plan for 60 to 75 minutes, including warm-up. Shorter sessions are possible by cutting one accessory per muscle group.

Can I do this routine with dumbbells only?

Yes. Replace barbell movements with dumbbell variations, such as dumbbell bench press, dumbbell row and goblet squat. Adjustable dumbbells cover most needs.

How long before I should see results?

Most lifters notice strength gains within three to four weeks and visible muscle changes over eight to twelve weeks, provided they eat enough protein and progress their loads consistently.

Should I change exercises every few weeks?

Keep the same movements for at least four to six weeks so you can measure progress. Change accessories only when they stall or cause discomfort.

Is this routine safe for people with joint problems?

Modify or swap exercises that aggravate pain, and check with a physician or physical therapist before starting if you have a current injury or medical condition.

Conclusion

The matt ogus push pull legs routine gives you a structured six-day plan that trains each muscle group twice weekly with controlled volume and clear progression. Follow the weekly template, track your loads, leave a few reps in reserve and take regular deload weeks. With consistent execution, the split can deliver steady strength and muscle gains over several months.

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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.