Colin FosterBy Colin Foster

Updated November 2026

A push pull legs exercise routine splits your training into three movement groups: pushing muscles, pulling muscles and leg muscles. By the end of this guide, you will know how to sort exercises into each day, set sets and rep ranges, arrange your week so every muscle gets enough work, and add weight over time without guessing. The plan works for beginners with a few months of lifting behind them and for experienced lifters who want more volume per muscle.

What a Push Pull Legs Split Actually Is

In a push pull legs split, each workout is organized by the direction of force your body produces. Push days train the chest, shoulders and triceps, the muscles that extend the arms and press weight away from the body. Pull days train the back, rear shoulders and biceps, the muscles that draw weight toward you. Leg days train the quads, hamstrings, glutes and calves. Because antagonist muscles (such as chest and back) are trained on separate days, you can work each group hard without fatigue from one spilling into the other too much.

Shopping for one? See our guide: Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026.

The split is flexible. You can run it three days a week, with each group hit once, or six days a week, with each group hit twice. Most people land somewhere in between. If you are still deciding between this and other structures, Push Pull Legs Routine vs Upper Lower: Which Should You Choose? compares the tradeoffs side by side.

Step 1: Choose Your Training Frequency

Frequency determines how many days you train and how often each muscle group gets a session. Use this as a starting point:

  • Three days per week (Push, Pull, Legs once each): Good for beginners, people with busy schedules or anyone recovering from a long break. Each muscle is trained once per week.
  • Four to five days per week: Often run as push, pull, legs, then a repeat of the first two groups. Each muscle is hit about 1.5 times per week.
  • Six days per week (Push, Pull, Legs, repeat): The classic high-frequency setup. Each muscle is trained twice per week, which suits intermediate and advanced lifters who recover well.

If you train six days, plan one full rest day, usually after the third or sixth session. Sleep, protein intake and daily step count all affect how well you recover, so adjust frequency if you notice persistent soreness or stalled lifts.

Step 2: Build Each Day Around the Right Exercises

Start every day with your heaviest, most demanding compound lift, then move to accessory work that isolates the target muscles. A workable template looks like this:

Push Day

  • Barbell or dumbbell bench press (compound chest)
  • Seated overhead press (compound shoulders)
  • Incline dumbbell press (upper chest)
  • Cable or dumbbell lateral raise (side delts)
  • Triceps pushdown or overhead extension

Pull Day

  • Deadlift or Romanian deadlift (posterior chain; deadlifts can alternate with rows)
  • Pull-up or lat pulldown (vertical pull)
  • Barbell or chest-supported row (horizontal pull)
  • Face pull or rear delt fly (rear shoulders)
  • Dumbbell or barbell curl and hammer curl

Leg Day

  • Back squat or front squat (quad-dominant compound)
  • Romanian deadlift or leg curl (hamstrings)
  • Leg press or Bulgarian split squat (single-leg or machine work)
  • Leg extension (quad isolation)
  • Standing or seated calf raise

Pick one or two exercises per movement pattern and stick with them for at least four to six weeks. Constant swapping makes progression hard to track. For a deeper breakdown of each movement, see Push Pull Legs Exercises: A Step-by-Step Guide to Each Movement.

Step 3: Set Sets, Reps and Rest Periods

Most push pull legs routines use a mix of heavy and moderate rep ranges. Use these guidelines:

Exercise type Sets Rep range Rest between sets
Heavy compound (squat, bench, deadlift, overhead press) 3–4 5–8 2–3 minutes
Secondary compound (rows, pulldowns, leg press, RDL) 3 8–12 90–120 seconds
Isolation (curls, laterals, extensions, raises) 2–3 10–15 60–90 seconds
Calves and forearms 2–3 12–20 45–60 seconds

Stop most sets about one to two reps before failure. This gives you enough stimulus to grow without wrecking your recovery. Beginners can start at the lower end of the set ranges and add a set every couple of weeks.

Step 4: Plan Your Weekly Schedule

A sample six-day week runs Push, Pull, Legs, Push, Pull, Legs, then rest. A three-day version runs Push, Pull, Legs with a rest day between each, or Monday, Wednesday, Friday. Avoid stacking two leg days back to back if you train six days, since leg work is the most fatiguing session. If you need a fully written version to follow, Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps lays out every week in detail.

Step 5: Progress Your Weights Over Time

A routine only works if the load keeps going up. Use double progression: pick a rep range, such as 8–12 for rows. When you hit the top of the range on every set with good form, increase the weight slightly (2.5 to 5 pounds for upper body, 5 to 10 pounds for lower body) and start again at the bottom of the range. Log every session so you know what to beat next time.

Common Mistakes

  • Skipping leg day. This is the most common reason lower bodies lag behind. Treat legs as non-negotiable.
  • Too much volume too soon. Adding six days of training, twenty sets per muscle and heavy weights in week one often leads to burnout. Build up gradually.
  • Ignoring the pull side. Many lifters train pressing movements harder than rowing, which can cause shoulder discomfort. Match pressing volume with rowing and rear delt work.
  • Chasing ego weights. Shallow squats or bouncing bench presses rarely build muscle. Use a load you can control through the full range of motion.
  • Changing exercises every week. Stick with a movement for several weeks so you can measure progress.

Tips for Getting the Most From Your Split

  • Warm up each session with 5–10 minutes of light cardio and two or three ramp-up sets for the first lift.
  • Eat roughly 0.7 to 1 gram of protein per pound of goal body weight daily, spread across three or four meals.
  • Take a deload week every six to eight weeks, cutting sets roughly in half and lowering weights by about 10 percent.
  • Track your sleep. Most adults need seven to nine hours for recovery and growth.
  • If you have joint pain, a past injury or a medical condition, check with a doctor or physical therapist before starting a new program.
  • Adjustable dumbbells let you progress on pressing and rowing movements without buying a full rack of fixed weights. Look for models with quick-change dials or selector pins. View on Amazon
  • A lifting belt can help you brace on heavy squats and deadlifts. Use it for your top sets rather than every set. View on Amazon
  • Resistance bands work well as an add-on for face pulls, band pull-aparts and warm-up work. View on Amazon
  • A training log or notebook makes double progression easy to follow. Any simple journal works. View on Amazon

FAQ

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

Three days is enough for most beginners, with each muscle group trained once a week. Six days, with each group trained twice, suits people who have more experience and recover well.

Can a push pull legs routine build muscle?

Yes. Split routines build muscle when they provide enough weekly sets per muscle, progressive overload and adequate protein and sleep. Most lifters aim for roughly 10 to 20 hard sets per muscle group each week.

Is push pull legs good for beginners?

It can be, especially the three-day version. It is simple to follow, but beginners often do better starting with full-body training for a few months before moving to a split.

Should I do cardio on a push pull legs split?

Light cardio, such as walking or cycling, is fine on any day and helps with recovery. Keep intense conditioning sessions away from leg days if you want full performance on your squats and deadlifts.

How long does it take to see results?

Strength improvements often show up within two to four weeks. Visible muscle changes usually take eight to twelve weeks of consistent training, nutrition and recovery.

What if I miss a day?

Skip the missed session and continue with the next scheduled day. Do not try to double up, since that adds fatigue without much benefit.

Do I need a gym for a push pull legs routine?

A gym gives you the widest range of equipment, but you can run a version at home with dumbbells, bands and bodyweight exercises. For options, see Dumbbell Push Pull Legs Routine: A Step-by-Step 6-Day Guide.

Conclusion

A push pull legs exercise routine is a clear, adaptable way to organize your training week. Pick a frequency that fits your schedule, choose a few reliable exercises for each day, set rep ranges that match your goals and log your weights so you can progress. Give the plan at least eight weeks before judging it, and adjust volume or recovery as your body tells you what it needs.

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Colin Foster

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.