Graham FisherBy Graham Fisher

Updated November 2026

Push pull legs at home is a training split that groups exercises by movement pattern: pressing, pulling, and lower-body work. You can run it with a pair of dumbbells, a resistance band, or only your bodyweight. This guide shows you how to build a three-day or six-day weekly plan, assign sets and reps, and progress over time without a full gym.

Step 1: Set Up Your Weekly Split

The classic version trains each muscle group twice per week. You can do it in two ways:

Shopping for one? See our guide: Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026).

  • Three-day rotation: Push, Pull, Legs, then rest, repeating through the week. Each group gets trained every three to four days.
  • Six-day rotation: Push, Pull, Legs, Push, Pull, Legs, with one rest day. This doubles weekly volume but suits people recovering well.

Beginners should start with the three-day version. If you train at home on a limited schedule, a three-day plan is easier to sustain.

Step 2: Choose Exercises for Each Day

Pick one or two exercises per muscle group, using equipment you actually have. A basic setup might look like this:

  • Push day: Pushups or dumbbell floor press, overhead press with dumbbells or pike pushups, dumbbell lateral raises, triceps extensions or dips on a chair.
  • Pull day: Dumbbell rows or band rows, rear-delt flyes, band pull-aparts, biceps curls.
  • Leg day: Goblet squats or split squats, Romanian deadlifts with dumbbells, glute bridges, standing calf raises.

Aim for three to four exercises per session. Dumbbells give the most range for loading, while bands and bodyweight work add variety. For more equipment options, see Push Pull Legs Routine Home Gym: 7 Best Picks for 2026.

Step 3: Assign Sets, Reps, and Rest

Use these starting targets for most exercises:

Exercise type Sets Reps Rest
Main compound (squat, row, press) 3–4 6–10 90–120 seconds
Secondary compound (RDL, split squat) 3 8–12 60–90 seconds
Isolation (curls, raises, extensions) 2–3 12–15 45–60 seconds

Choose a weight where the last two or three reps feel hard but your form stays clean. If you can complete the top of your rep range for all sets, you are ready to progress.

Step 4: Progress Without Adding Equipment

Home training stalls when people keep the same load for months. Use these methods in order:

  1. Add one rep per set each week until you hit the top of the range.
  2. Slow the lowering phase to three seconds on bodyweight and dumbbell lifts.
  3. Reduce rest periods by 10–15 seconds.
  4. Move to a harder variation, such as pushups to feet-elevated pushups or split squats to Bulgarian split squats.
  5. Add a set to your main compound lifts once you can finish all sets at the top range.

For bodyweight-only progressions, Push/Pull Legs Bodyweight Workout: A 6-Day Home Plan With Sets and Reps covers harder variations in detail.

Common Mistakes to Avoid

  • Training legs only once a week. Each muscle group should get two sessions per week.
  • Skipping warm-ups. Five minutes of light cardio and two warm-up sets per main lift reduce injury risk.
  • Using the same weight for months. Track your reps in a notebook or phone app.
  • Letting pull days become all biceps. Rows and pulldowns should come first.
  • Ignoring recovery. Sleep and two rest days per week matter as much as the workouts.
  • Adjustable dumbbells: They let you progress load across pressing, rowing, and leg exercises without buying a full rack. View on Amazon
  • Resistance bands with handles: Useful for rows, pull-aparts, and band-assisted pushups on pull and push days. View on Amazon
  • Exercise mat: Protects your knees and back during floor presses, glute bridges, and pushups. View on Amazon

FAQ

Can I build muscle with push pull legs at home?

Yes, provided you progressively increase difficulty through added reps, slower tempo, harder variations, or heavier dumbbells. Most home trainees need a load that challenges the last few reps of each set.

How many days per week should I train?

Three days works well for most people, while six days suits experienced trainees who can recover between sessions. Rest days are part of the plan, not optional.

What if I only have bodyweight?

Bodyweight push pull legs works with pushups, dips on a sturdy chair, inverted rows under a table, and single-leg squat variations. Focus on slow tempo and harder progressions. Consult a qualified professional before starting if you have joint or medical concerns.

Conclusion

Push pull legs at home gives you a structured weekly plan with clear sets, reps, and progression rules. Start with the three-day split, track your numbers, and add difficulty each week. Consistency with this approach will do more than any single piece of equipment.

Ready to choose one?

Graham Fisher

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.