Push/Pull Legs Arms Program: A Step-by-Step Weekly Plan for 2026

By Emily Parker

Updated November 2026

A push/pull/legs arms program splits your training into movement-based days, usually push, pull, and legs, with a dedicated arms session added to cover the muscles that get less direct work in the big lifts. Run it for six days a week or fit it into four or five, and you get each muscle group trained two times weekly with enough volume to build size and strength. This guide walks through how to set it up, how to set sets, reps, and rest, how to progress over months, and what to avoid.

What a Push/Pull/Legs/Arms Program Looks Like

The basic idea is simple. Push days train the chest, front and side delts, and triceps. Pull days train the back, rear delts, and biceps. Leg days train the quads, hamstrings, glutes, and calves. The arms day is an extra session that adds direct volume for biceps, triceps, and forearms, plus a few shoulder isolation movements. Because the big compound lifts already hit the arms, many lifters find that an arms day is optional for beginners and useful for intermediates who want more arm size.

Shopping for one? See our guide: Upper Body Lower Body Push Pull Legs: 5 Best Programs Compared (2026).

A common six-day layout looks like this: Push, Pull, Legs, Push, Pull, Arms (with legs moved to fit recovery). Another popular version runs Push, Pull, Legs, Rest, Push, Pull, Legs, with arms folded into the pull or push days as finishers. Both work. The first gives more direct arm work; the second is easier to recover from.

Step 1: Choose Your Training Frequency

Before you write any exercises, decide how many days you can realistically train. Consistency beats ambition here.

• 3 days: Push, Pull, Legs in rotation with one day off between sessions. Arms work goes into the push and pull days.
• 4 days: Push, Pull, Legs, Arms, with the arms day placed after legs or on day four.
• 5 or 6 days: Full PPL twice per week plus one arms day. This is the most volume and requires good sleep and nutrition.

If you are new to lifting, start with three or four days. You will still make progress, and you will have more room to add work when you recover well.

Step 2: Build Each Day Around Compound Lifts First

Order matters. Heavy compound movements go first when you are freshest, followed by accessory and isolation work. A typical template for each day:

1. One primary compound lift (3 to 5 sets, 4 to 8 reps)
2. One secondary compound lift (3 sets, 6 to 10 reps)
3. Two to three accessory or isolation exercises (2 to 3 sets, 8 to 15 reps)

Sample Push Day

• Barbell bench press: 4 sets of 5–7
• Seated dumbbell shoulder press: 3 sets of 8–10
• Incline dumbbell press: 3 sets of 8–12
• Cable lateral raise: 3 sets of 12–15
• Overhead cable triceps extension: 3 sets of 10–12
• Triceps pushdown: 2 sets of 12–15

Sample Pull Day

• Deadlift or Romanian deadlift: 3 sets of 5 (deadlift) or 3 sets of 8 (RDL)
• Weighted pull-up or lat pulldown: 4 sets of 6–10
• Seated cable row: 3 sets of 8–12
• Chest-supported dumbbell row: 3 sets of 10–12
• Face pull: 3 sets of 12–15
• Dumbbell hammer curl: 2 sets of 10–12

Sample Leg Day

• Back squat: 4 sets of 5–8
• Leg press: 3 sets of 10–12
• Romanian deadlift or seated leg curl: 3 sets of 8–12
• Walking lunge: 2 sets of 10 per leg
• Standing calf raise: 3 sets of 10–15
• Hanging leg raise or cable crunch: 3 sets of 10–15

Sample Arms Day

• EZ-bar curl: 3 sets of 8–10
• Close-grip bench press: 3 sets of 6–8
• Incline dumbbell curl: 3 sets of 10–12
• Skull crusher: 3 sets of 10–12
• Cable rope hammer curl: 2 sets of 12–15
• Overhead rope extension: 2 sets of 12–15

Step 3: Set Your Reps, Sets, and Rest

For hypertrophy, most lifters do well with 10 to 20 hard sets per muscle group per week, spread across two sessions. Leave one to three reps in reserve on most working sets. Rest two to three minutes on heavy compounds and 60 to 90 seconds on isolation work. These are general ranges; adjust based on how your joints and recovery respond.

Step 4: Progress the Program Over Time

A program only works if the weights or reps keep moving up. Use one of these methods:

• Double progression: Pick a rep range such as 8–12. When you hit the top of the range on every set, increase the weight slightly and start again at the bottom.
• Add reps weekly: Keep the load the same and aim for one or two more reps each week until you reach the top of the range.
• Add sets: When recovery is good, add a set to a key exercise every two to three weeks, then reduce volume for a deload.

Deload every four to eight weeks by cutting volume roughly in half for one week. Many lifters find this prevents joint irritation and plateaus.

Step 5: Plan Your Recovery and Nutrition

Training volume is only useful if you can recover from it. Aim for seven to nine hours of sleep. Eat enough protein, commonly about 0.7 to 1 gram per pound of body weight for lifters, and eat enough total calories to support training. If you are trying to build muscle, a modest calorie surplus usually works better than aggressive bulking. If you have an injury, a medical condition, or are returning from a long layoff, check with a doctor or physical therapist before adding heavy training volume.

Tools and Setup Checklist

• A squat rack with safety pins or stands
• An adjustable bench
• Barbell and bumper plates
• Dumbbells in a range that covers your lateral raise and curl needs
• A cable station or lat pulldown machine
• A training log or app to record sets, reps, and loads
• A timer for rest periods

Common Mistakes

• Too much volume too soon. Beginners often copy advanced six-day programs and end up sore, sleep-deprived, and stalled. Start with fewer sets and add slowly.
• Ignoring the pull. Many lifters train pushing muscles harder than pulling ones, leading to rounded shoulders and imbalances. Match or exceed your pull volume to your push volume.
• Skipping logs. Without written numbers, progression is guesswork.
• Going to failure on every set. Stopping one to three reps short keeps you progressing without burning out.
• Adding arms day too early. If you are a beginner, your compound pulls and presses already build arms. Add a dedicated arms day only when the basics are solid.
• Neglecting warm-ups. Spend five to ten minutes on light sets and mobility before heavy work.

Tips for Getting the Most from This Split

• Keep your primary lifts the same for at least four to six weeks so you can measure progress.
• Track bodyweight and waist measurement weekly to see whether your calorie intake is on target.
• If a shoulder or elbow complains, swap the exercise for a variation with a different angle rather than pushing through pain.
• Take photos every four weeks in consistent lighting; the scale alone can miss recomposition.

If you want a deeper look at how different PPL structures compare, see What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026). For a six-day schedule with more detail on weekly sequencing, read Push Pull Legs 6 Day Split Program: A Step-by-Step Weekly Plan. Lifters who want a four-day option can compare the setups in 6 Best Push Pull Legs Upper 4 Day Split Programs Compared (2026). If you prefer a plan you can print and bring to the gym, Free Push Pull Legs Program: 6 Best Printable Options for 2026 covers several options. Beginners who want a simpler starting point should also review Push Pull Legs Training Program: A Step-by-Step Guide for Beginners.

Recommended gear

• Lifting straps: Useful on heavy pulls and deadlift variations where grip becomes the limiting factor; they let your back and legs take the work. View on Amazon
• Weightlifting belt: Provides support during heavy squats and deadlifts when you are working in the lower rep ranges. View on Amazon
• Lifting log notebook: A simple way to record loads and reps so double progression is easy to follow. View on Amazon

FAQ

How many days a week should I run a push/pull legs arms program?

Three to six days work well. Three or four days suit most beginners and intermediates. Five or six days give more volume but require strong sleep and nutrition habits.

Is an arms day necessary?

Not always. Compound pressing and pulling train the arms heavily. An arms day helps intermediates who want extra biceps and triceps size or who have arm lagging points.

How many sets per muscle group should I do each week?

A common range for hypertrophy is about 10 to 20 hard sets per muscle group per week. Beginners can start near the low end and build up over time.

Should I train to failure?

Most sets can stop one to three reps short of failure. Taking a few sets close to failure is fine, but doing every set to failure tends to hurt recovery and progression.

How long should I follow the program before changing it?

Stick with the same exercises for four to eight weeks while you progress the loads. Change exercises when progress stalls for several weeks or when a joint becomes irritated.

Can I do push/pull legs arms as a beginner?

Yes, but start with three days and lower volume. Focus on learning good form on the main lifts before adding the extra arms session.

What if I have an existing injury?

Consult a doctor, physical therapist, or qualified coach before starting. They can recommend exercise swaps and safe loading for your specific condition.

Conclusion

A push/pull legs arms program gives you a clear weekly structure, balanced muscle coverage, and room to progress. Start with a frequency you can recover from, build each day around compound lifts, and track every session so you can add weight or reps over time. Adjust volume based on how you feel, and deload when recovery slips. Consistency over months will do more for you than any single week of hard training.

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.