Emily ParkerBy Emily Parker

Updated November 2026

A midas push pull legs program is a three-day training split that groups exercises by movement pattern: pressing, pulling and lower-body work. This guide walks you through how the split is built, how to set sets, reps and rest, how to progress week to week, and how to avoid the errors that stall most lifters. By the end you will have a printable weekly template you can start on your next training day.

What the Midas Push Pull Legs Split Is

The term “midas push pull legs” is used by lifters to describe a push/pull/legs structure that emphasizes balanced volume across the upper and lower body, with careful attention to recovery between sessions. Because the naming varies between coaches and communities, the most useful way to think about it is as a set of principles rather than a single fixed program. The core idea is simple: train all pressing muscles together, all pulling muscles together, and all leg muscles together, then rotate through the cycle so each muscle group gets trained about twice per week.

Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.

If you are still deciding whether a three-day structure suits you, it helps to compare the broader options first. What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026) lays out the main variations, and Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals? explains when a full-body approach may fit better.

Who This Split Works Best For

This structure tends to suit intermediate lifters who can train at least three days per week and want more volume per muscle group than a basic full-body routine provides. Beginners can use it too, but they usually do better starting with lower volume and fewer exercises per session. If you train only two days a week, a full-body or upper/lower template is usually more practical.

Step 1: Set Up Your Weekly Schedule

Most versions of the split run over six training days with one or two rest days, or over three days alternated with rest. The two most common weekly layouts are:

  • Three-day rotation: Push, Pull, Legs, with rest days between sessions. Each muscle group is trained once per week.
  • Six-day rotation: Push, Pull, Legs, Push, Pull, Legs with one rest day. Each muscle group is trained twice per week.

The six-day version delivers more weekly volume and better frequency, which is why many lifters prefer it for muscle growth. The three-day version suits people with limited time or higher recovery needs. Choose the schedule you can actually complete for at least eight to twelve weeks.

Step 2: Choose Your Exercises

Each session should pair one or two compound lifts with one or two isolation movements. Compounds build the most overall strength and should come first while you are fresh.

Push Day Exercises

  • Barbell or dumbbell bench press (chest, front delts, triceps)
  • Incline dumbbell press (upper chest)
  • Seated overhead press (shoulders)
  • Cable or dumbbell lateral raise (side delts)
  • Triceps pushdown or overhead extension

Pull Day Exercises

  • Pull-up or lat pulldown (lats)
  • Barbell or chest-supported row (mid-back)
  • Seated cable row (mid-back and lats)
  • Face pull or rear delt fly (rear delts, upper back)
  • Dumbbell or barbell curl (biceps)

Leg Day Exercises

  • Back squat or leg press (quads, glutes)
  • Romanian deadlift (hamstrings, glutes)
  • Walking lunge or split squat (quads, glutes)
  • Leg curl (hamstrings)
  • Standing or seated calf raise (calves)

Step 3: Set Sets, Reps and Rest

A practical starting structure for intermediate lifters looks like this:

Exercise Type Sets Rep Range Rest Between Sets Effort Target (RIR)
Heavy compound (bench, squat, row) 3–4 5–8 2–3 minutes 1–3 reps left
Secondary compound (incline press, RDL) 3 8–10 90–120 seconds 1–3 reps left
Isolation (raise, curl, extension) 2–3 10–15 60–90 seconds 0–2 reps left

RIR stands for “reps in reserve,” meaning how many more clean reps you could have completed. Stopping one to three reps short of failure on most sets keeps stress high enough to drive adaptation without grinding down recovery.

Step 4: Progress Week to Week

A split only works if the load or effort increases over time. Use one of these two methods consistently:

  1. Double progression: Pick a rep range (for example, 8–12). Work at a weight until you hit the top of the range on every set. Then increase the load by the smallest increment available (often 2.5 to 5 pounds for upper-body lifts, 5 to 10 pounds for lower-body lifts) and start again at the bottom of the range.
  2. Weekly load increase: Add a small amount of weight to your main compound lifts each week as long as you complete all prescribed reps with good form.

Track every session in a notebook or app. Progress you cannot see is progress you will not notice, and small gains are easy to miss without records.

Step 5: Plan Deloads and Recovery

Every four to eight weeks, reduce your total sets by roughly 40 to 50 percent and lower the load so you finish each set with four or more reps in reserve. This short deload lets joints and connective tissue recover and usually leads to better performance when you return to normal training. Sleep, protein intake and daily walking also affect how well your recovery keeps pace with training volume.

Sample Weekly Template

The table below shows one way to arrange the six-day version with a rest day after day three and day six.

Day Focus Main Lifts Accessories
1 Push Bench press 4×6–8 Incline DB press 3×8–10, lateral raise 3×12–15, triceps pushdown 2×10–15
2 Pull Pull-up or pulldown 4×6–10 Chest-supported row 3×8–10, face pull 3×12–15, curl 2×10–15
3 Legs Back squat 4×5–8 RDL 3×8–10, leg curl 3×10–12, calf raise 3×12–15
4 Rest Light walking or mobility
5 Push Overhead press 4×6–8 Incline bench 3×8–10, cable fly 3×12–15, overhead extension 2×10–15
6 Pull Barbell row 4×6–8 Lat pulldown 3×10–12, rear delt fly 3×12–15, hammer curl 2×10–15

Days 5 and 6 repeat the push and pull focus with different primary exercises, so the legs day falls once per week rather than twice. Adjust the order to fit your schedule, but keep the rest day after heavy legs when possible.

Common Mistakes

  • Too many sets too soon. Beginners often start at intermediate volume and burn out by week four. Begin with about 10 hard sets per muscle group per week and add sets only when recovery allows.
  • Skipping leg day. Leg training is demanding, so lifters often under-train it. Keep it on the calendar and treat it as non-negotiable.
  • Ignoring pulling volume. Pressing exercises are easy to overdo, which can cause shoulder discomfort. Match your pulling sets to your pushing sets to keep shoulders balanced.
  • Never tracking loads. Without records, double progression and weekly increases are guesswork.
  • Training to failure every set. Reserve true failure for the last set of an isolation exercise. Constant failure training slows recovery.

Tips for Making the Split Work

  • Warm up with two or three lighter sets before your first heavy compound.
  • Use a chest-supported row if lower-back fatigue limits your barbell rowing.
  • Rotate accessory exercises every four to six weeks to keep training varied, but keep main lifts stable so you can track progress.
  • If a joint hurts during an exercise, swap it for a variation that feels comfortable and keep training. Pain that lingers past a day or two warrants a conversation with a physical therapist or physician.
  • For broader training options with similar structure, Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps offers another printable layout to compare against.

Gear is optional for this split, but a few items make the sets and progression easier to manage at home or in a gym with limited equipment.

  • Adjustable dumbbells let you add load in small steps for incline presses, rows and lateral raises. A set that covers your working range keeps double progression practical. View on Amazon
  • A lifting belt can support heavy squats and rows once you are moving near your top sets. Use it for the heaviest work only. View on Amazon
  • Resistance bands work well for face pulls, banded pull-aparts and warm-up sets on push and pull days. View on Amazon

FAQ

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

Three days is the minimum for the full cycle, and six days (two complete cycles with one rest day) gives you the most weekly frequency per muscle group. Choose the number you can recover from consistently.

Is the midas push pull legs split good for beginners?

It can be, but beginners should start with fewer sets per muscle group and focus on learning the core lifts with good form. A full-body routine often builds a better base before moving to a split.

How long should I stay on this split before changing?

Most lifters run a program for eight to twelve weeks, then change exercise selection or rep ranges while keeping the overall structure. Switching too often makes it hard to measure progress.

Can I combine this split with cardio?

Yes. Light cardio on rest days or after leg training is generally compatible. Heavy, long cardio sessions right before leg day can reduce how much work you can complete, so schedule them with that in mind.

What if I miss a training day?

Resume with the next scheduled session rather than trying to repeat the missed one. Trying to fit everything in usually leads to overreaching.

How do I know if I am recovering well?

Signs of good recovery include steady or improving loads, normal sleep, and muscle soreness that fades within two to three days. Persistent fatigue, falling performance or lingering joint pain suggest you should reduce volume or take a deload.

Should I consult a professional before starting?

If you have a heart condition, joint injury, recent surgery or other medical concern, check with your doctor or a qualified trainer before beginning any new strength program.

Conclusion

A midas push pull legs split gives you a clear weekly structure: pressing, pulling and legs, each trained with a planned mix of heavy compounds and targeted accessories. Set your schedule, choose exercises for each day, use double progression to add load, and schedule deloads to keep recovery on track. Track every session, and the split will show you exactly what is working.

Ready to choose one?

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.