Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs example gives you a complete weekly schedule where each training day targets a movement pattern: pushing muscles, pulling muscles, or legs. This guide lays out a 6-day version with exact sets, reps and rest periods, plus a simple way to add weight each week. You can print the plan and run it as written, then adjust exercises once you know your limits.

How the Push Pull Legs Split Is Structured

The split runs Push, Pull, Legs, then repeats, so you train each muscle group twice per week. Push days cover the chest, shoulders and triceps. Pull days cover the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves. If you want a broader overview before committing, see What Does Push Pull Legs Mean? A Simple Guide to the Split.

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

The 6-Day Push Pull Legs Example Schedule

Train Monday through Saturday, rest Sunday. Week one follows the same order every week, so the schedule stays predictable:

  1. Day 1 – Push A: Flat barbell bench press, seated dumbbell shoulder press, incline dumbbell press, cable lateral raises, overhead triceps extension, cable pushdowns.
  2. Day 2 – Pull A: Pull-ups or lat pulldowns, seated cable row, chest-supported dumbbell row, face pulls, EZ-bar curls, hammer curls.
  3. Day 3 – Legs A: Back squats, Romanian deadlifts, leg press, seated leg curl, standing calf raises.
  4. Day 4 – Push B: Incline barbell press, dumbbell flyes, Arnold press, rope pressdowns, skull crushers.
  5. Day 5 – Pull B: Barbell rows, straight-arm pulldowns, single-arm dumbbell rows, reverse pec deck, incline dumbbell curls.
  6. Day 6 – Legs B: Front squats or hack squats, Bulgarian split squats, hip thrusts, lying leg curls, seated calf raises.

Sets, Reps and Rest for Each Exercise

Use these ranges for every session. Start with the first exercise on each day at 3 to 4 sets, and keep accessory work at 2 to 3 sets.

Exercise type Sets Reps Rest
Main compound lifts (bench, squat, row) 3–4 6–8 2–3 min
Secondary compounds (incline press, RDL) 3 8–10 90–120 sec
Isolation work (curls, raises, extensions) 2–3 12–15 60–90 sec

Stop each set with about 2 reps left in the tank. If you cannot hit the bottom of the rep range on the first set, reduce the load by 5 to 10 percent.

How to Progress Week to Week

Use double progression. Pick a weight where you can complete the top of the rep range for all sets. When you hit that target for every set in two consecutive sessions, add the smallest jump your equipment allows, usually 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for legs. Log every session so you know what to beat next time. Anyone with joint pain, a recent injury or a medical condition should check exercise choices with a doctor or physical therapist first.

Printable Checklist

  • Write down the starting weight for every exercise
  • Log reps and sets after each session
  • Add weight only after hitting the top rep target twice
  • Take a deload week every 6 to 8 weeks, cutting sets by about half
  • Sleep 7 to 9 hours and eat enough protein to support recovery

Common Mistakes

  • Skipping the pull days because they feel less exciting than push days, which creates shoulder imbalances.
  • Adding too many exercises per session. Six to seven is plenty.
  • Training to failure on every set, which slows recovery and stalls progress.
  • Ignoring leg day and letting it drop from the schedule.
  • Changing exercises every week instead of progressing the same ones.
  • Lifting straps: Helpful on heavy pulling sets when grip gives out before your back does. View on Amazon
  • Adjustable dumbbells: Let you cover incline, shoulder and curl work without a full rack. View on Amazon
  • Resistance bands: Useful for face pulls, band pull-aparts and warm-ups on any day. View on Amazon

FAQ

Can beginners follow this push pull legs example?

Yes, but start with 4 training days instead of 6, such as Push, Pull, Legs, then Upper, and use lighter weights while you learn the lifts. Add the sixth day once you can recover between sessions comfortably.

How long should each session take?

Most sessions run 60 to 75 minutes including warm-up. If you regularly exceed 90 minutes, cut one accessory exercise.

What if I miss a day?

Continue with the next workout in order rather than rescheduling. Keeping the Push, Pull, Legs sequence intact matters more than the calendar date.

Conclusion

This push pull legs example gives you a clear weekly structure, specific set and rep targets, and a simple way to progress. Print the schedule, log every session and add weight consistently. For more program options, read Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps.

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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.