Push/Pull Legs Bodyweight Workout: A 6-Day Home Plan With Sets and Reps

By Colin Foster

Updated November 2026

A push/pull legs bodyweight workout splits your training into three movement groups: pushing exercises, pulling exercises and lower-body exercises. Done across six days, it lets you train each muscle group twice a week using only your body weight, a pull-up bar and a few simple tools. This guide gives you the exercises, the set and rep ranges, the progression steps and the mistakes to avoid so you can start the program the same day you finish reading.

What a Push/Pull/Legs Bodyweight Program Covers

The push/pull/legs format sorts exercises by how they move the body. Push days hit the chest, shoulders and triceps with movements such as push-ups and dips. Pull days hit the back and biceps with rows and pull-ups. Leg days cover the quads, hamstrings, glutes and calves with squat and hinge variations. Because each muscle group gets trained on two of the six days, you can keep volume high without overloading any single session.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

Bodyweight training has real limits, so the program relies on progression rather than added weight. You change leverage, tempo, range of motion and unilateral loading to make the same movements harder over time. If you have a sturdy pull-up bar and a stable surface for elevated push-ups, you have almost everything you need.

Who This Program Suits

This plan works well if you train at home, have limited equipment, or want a structured split that does not depend on a gym membership. It also suits intermediate lifters who have already built a base and want a more demanding weekly structure. Complete beginners can start with the reduced volume in the first four weeks described below.

Equipment and Setup

You do not need much, but a few items make the program more effective:

• A doorway or ceiling-mounted pull-up bar that can hold your full body weight
• A sturdy chair or bench for dips and step-ups
• A training mat for floor work and core exercises
• A timer or phone for rest periods and tempo counting
• A notebook or training app to log reps and reps-in-reserve

Before you start any new program, especially one involving pull-ups, dips or heavy single-leg work, check with a doctor or physical therapist if you have a shoulder, elbow, knee or back condition.

The Six-Day Weekly Structure

Run the split in this order: Push, Pull, Legs, Push, Pull, Legs, then one rest day. This gives each group at least 48 hours between sessions. If your schedule is tighter, you can rest after day three and start the cycle again, but the six-day version is the standard way to get twice-weekly frequency.

Day seven is a full rest day or light mobility work.

Exercise Selection and Progression

Each day uses three to four main exercises for three to four sets. Rep ranges depend on the exercise’s difficulty. Use this as a guide for the working sets:

• Beginner variations: 10 to 15 reps per set
• Intermediate variations: 6 to 10 reps per set
• Advanced variations: 3 to 6 reps per set, or 30 to 60 seconds for isometrics

Stop each set when you have one to two reps left in the tank. This is called reps in reserve, and it keeps you close to productive effort without grinding out failure every time.

Push Day Sample Workout

1. Standard push-ups: 4 sets of 10 to 15 reps, rest 60 seconds
2. Pike push-ups: 3 sets of 6 to 10 reps, rest 90 seconds
3. Bench dips using a sturdy chair: 3 sets of 8 to 12 reps, rest 60 seconds
4. Plank hold: 3 sets of 30 to 45 seconds

Pull Day Sample Workout

1. Pull-ups (overhand grip): 4 sets of 4 to 8 reps, rest 2 minutes. If you cannot do a full pull-up yet, use negative pull-ups with a 4-second lowering phase.
2. Inverted rows under a sturdy table or bar: 3 sets of 8 to 12 reps, rest 90 seconds
3. Chin-ups: 3 sets of 5 to 8 reps, rest 90 seconds
4. Superman holds: 3 sets of 20 to 30 seconds

Leg Day Sample Workout

1. Bulgarian split squats: 3 sets of 8 to 12 reps per leg, rest 90 seconds
2. Single-leg glute bridges: 3 sets of 10 to 15 reps per leg
3. Walking lunges: 3 sets of 12 to 20 steps
4. Standing calf raises: 3 sets of 15 to 25 reps

Progression Methods

Because you cannot add plates, change the lever instead. Use these steps in order when an exercise stops feeling challenging:

1. Slow the lowering phase to a 3- to 4-second tempo.
2. Add a pause at the hardest point, such as the bottom of a push-up or the top of a pull-up, for 2 seconds.
3. Move to a harder variation. For example, progress from incline push-ups to standard push-ups, then to decline push-ups, then to archer push-ups.
4. Switch to single-limb work, such as one-arm push-up progressions or pistol squat progressions.
5. Increase total volume by adding one set or two reps per set each week, as long as form holds.

How to Track Your Progress

Record reps, sets, variation and rest for every session. A simple spreadsheet works. Aim to beat your previous reps by one or two in the same variation before you move to a harder version. If you stall for three consecutive sessions, drop back one level, rebuild for two to three weeks, then try again. This avoids the trap of progressing too fast and losing form.

Check your body weight and photos every four weeks. Bodyweight training changes slowly, so visible progress often shows up before the numbers do.

Common Mistakes

• Skipping the warm-up. Spend five minutes on arm circles, scapular push-ups and bodyweight squats before each session.
• Jumping to advanced moves too early. Pistol squats and muscle-ups look impressive but need months of base strength.
• Letting the lower back sag in push-ups and planks. Squeeze the glutes and brace the abs so the body stays in one straight line.
• Using momentum on pull-ups. Control the descent and avoid swinging.
• Training to failure on every set. Leave one to two reps in reserve to protect joints and keep quality high.
• Ignoring recovery. Sleep seven to nine hours and eat enough protein to support muscle repair.

Tips for Better Results

• Use a tempo of about three seconds down and one second up for most exercises.
• Rotate accessory exercises every four to six weeks to keep the stimulus fresh.
• If you train at home with children or pets nearby, set up a dedicated space so you can focus between sets.
• Pair the program with a diet that provides roughly 0.7 to 1 gram of protein per pound of goal body weight for muscle gain.
• If you have a gym nearby, add weighted versions of pull-ups and dips once bodyweight becomes easy.

Recommended Gear

These items make the program easier to run consistently at home.

• Doorway pull-up bar. A bar that mounts in a standard door frame lets you do pull-ups without drilling into walls. Check the weight rating before use. View on Amazon
• Resistance bands. Loop bands add assistance to pull-ups and resistance to push-ups, which helps when you are building toward a full rep. View on Amazon
• Exercise mat. A thick mat protects knees and elbows during floor push-ups, lunges and core work. View on Amazon
• Push-up handles. Angled grips reduce wrist strain and let you go deeper into the movement. View on Amazon

Where to Go Next

Once you complete a few cycles, compare this bodyweight approach with programs that add external load. The Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026) article covers how to add weight if you want to keep building strength. If you want a beginner-friendly starting point, read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide before running this plan at full volume. For a home setup with resistance tools, Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026) is a useful companion. Athletes may want to review Push Pull Legs Workout for Athletes: 7 Best Training Tools (2026) for ways to fit conditioning around heavy sessions. If your goal is fat loss, Push Pull Legs Workout Plan for Weight Loss: 5 Best Picks Compared shows how to pair the split with cardio and nutrition. Finally, Push Pull Legs Split Calisthenics: A Step-by-Step Bodyweight Plan offers a more advanced bodyweight progression if you have outgrown the plan above.

FAQ

How many days a week should I do a push/pull legs bodyweight workout?

Six days a week is the standard frequency, with one rest day. If that is too much, three to four days per week still works, but you will train each muscle group only once weekly, which slows progress.

Can I build muscle with only bodyweight exercises?

Yes, especially if you are a beginner or returning to training. Progressing to harder variations, slowing tempo and adding pauses all create enough stimulus for growth. Advanced lifters may eventually need added resistance.

What if I cannot do a pull-up yet?

Start with negative pull-ups, where you jump to the top position and lower slowly over four seconds. You can also use inverted rows or resistance bands for assistance until you can complete full reps.

How long does it take to see results?

Most people notice improved strength and endurance within four to six weeks. Visible muscle changes usually take eight to twelve weeks of consistent training and adequate protein intake.

Should I train to failure?

Not on every set. Leaving one to two reps in reserve gives similar growth with less joint stress and better recovery. Reserve true failure for the last set of an exercise occasionally.

What should I eat on this program?

Prioritize protein at each meal, include vegetables and fruit, and eat enough total calories to support training. If you have a medical condition or specific dietary needs, consult a registered dietitian before changing your eating pattern.

Can I combine this with cardio?

Yes. Two to three sessions of 20 to 30 minutes of low-intensity cardio per week fit well alongside the program. Keep high-intensity intervals to a minimum on leg days to protect recovery.

Conclusion

A push/pull legs bodyweight workout gives you a complete, repeatable structure for building strength and muscle at home. Follow the six-day split, use reps in reserve to guide effort, and progress by changing leverage and tempo rather than adding weight. Track every session, respect recovery, and move to harder variations only when your current level feels controlled.

Related reading

• Top 7 Push-Pull Legs Resistance Bands for Home Workouts

About Colin Foster

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