Emily ParkerBy Emily Parker

Updated November 2026

A muscle and strength push pull legs split groups your training by movement pattern: pushing, pulling and leg work. Run it three or six days a week and you can build size and strength at the same time. This guide shows you how to set up the schedule, choose sets and reps, and progress the weights so your numbers keep climbing.

How the Push Pull Legs Split Works

Each training day targets one group of movements. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Because muscles that work together train on the same day, you can handle more volume without the recovery problems that come from hitting the same muscle every day.

Shopping for one? See our guide: Push Pull Legs vs Bro Split (2026): Which Is Better for Building Muscle?. A related read: How Repetition Ranges Influence Muscle Growth and Strength.

A common weekly layout is Push, Pull, Legs, rest, Push, Pull, Legs, rest. If you want more frequency, run the cycle a second time on days five through seven. Many lifters use the three-day version for strength and the six-day version for hypertrophy. For a deeper comparison of frequency options, see Push Pull Legs 3 Day Split: A Step-by-Step Guide to Building Strength and 6 Day Push Pull Legs Hypertrophy: A Step-by-Step Plan for Muscle Growth.

Setting Sets, Reps and Exercise Order

Put your heaviest compound lift first on each day, while you are fresh. Then move to secondary compounds, and finish with isolation work. For strength, use 3 to 5 sets of 3 to 6 reps on the main lifts with 2 to 3 minutes of rest. For muscle growth, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest on accessory work.

  1. Push day: Barbell bench press 4×5, incline dumbbell press 3×8–10, seated overhead press 3×6–8, cable lateral raise 3×12–15, triceps pushdown 3×10–12.
  2. Pull day: Deadlift or rack pull 3×5, pull-up or lat pulldown 4×6–10, chest-supported row 3×8–10, face pull 3×12–15, dumbbell curl 3×10–12.
  3. Leg day: Back squat 4×5, Romanian deadlift 3×8–10, leg press 3×10–12, leg curl 3×10–12, standing calf raise 4×10–15.

Progressing Weight Over Time

Progression is what turns a schedule into results. Pick a rep range, such as 6 to 8 reps for a press. When you hit the top of the range on every set with good form, add the smallest weight increment available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. If you stall for two or three sessions, reduce the load by about 10 percent, rebuild, and push again. Track every session in a notebook or app so you know exactly what to beat next time.

Plan a deload week every four to six weeks. Cut your working sets roughly in half and keep the weight moderate. This gives joints and tendons time to recover, which matters more as the weights get heavier.

Recovery and Diet Basics

Muscle and strength gains depend on what happens between sessions. Aim for 7 to 9 hours of sleep and eat roughly 0.7 to 1 gram of protein per pound of goal body weight daily. Spread protein across three to five meals. If you are cutting calories or have a medical condition, check your plan with a registered dietitian or your doctor before making big changes.

Common Mistakes

  • Adding too many exercises. Four to six per day is enough for most people.
  • Skipping the leg day because it is hard. Leg strength drives your squat and deadlift totals.
  • Changing the program every two weeks. Give a block at least 6 to 8 weeks before judging it.
  • Ignoring the pull side. Balance your pressing and rowing volume to protect your shoulders.
  • Training to failure on every set. Leave one to three reps in reserve on most work.
  • Lifting straps help you hold heavy deadlifts and rows when grip fails before your back does. View on Amazon
  • Adjustable dumbbells make it easy to add small weight jumps on accessory exercises. View on Amazon
  • A lifting belt can support heavy squats and deadlifts when you are working in the 3 to 5 rep range. View on Amazon

FAQ

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

Three days a week works well for beginners and busy lifters, with one rest day between sessions. Six days suits experienced lifters who recover well and want higher weekly volume.

Can I build strength and muscle at the same time?

Yes. Beginners and intermediates can gain both by using lower reps on main lifts and moderate reps on accessories while eating enough protein.

Should I do cardio on this split?

Light cardio such as walking on rest days is fine and supports recovery. Keep hard conditioning sessions short so they do not drain your lifting performance.

Conclusion

A muscle and strength push pull legs split gives you a clear weekly structure, measurable targets and a simple way to progress. Follow the sets and reps above, track your weights, and deload when needed. Give the plan at least eight weeks, and check with a healthcare professional before starting if you have any injuries or health conditions.

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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.