Emily ParkerBy Emily Parker

Updated November 2026

A push/pull legs hypertrophy program PDF gives you a printable weekly plan that groups your training into three movement categories: pushing muscles, pulling muscles and legs. By the end of this guide, you will know how to set up a six-day or three-day version, choose sets and rep ranges that favor muscle growth, apply a simple progression method, and turn the whole thing into a clean document you can take to the gym. The focus here is on building a program you can actually follow for months, not a one-off template.

What a Push/Pull Legs Hypertrophy Program Covers

Push/pull legs, often shortened to PPL, splits your training by movement pattern rather than by body part. The push day trains chest, shoulders and triceps. The pull day trains back, rear delts and biceps. The leg day trains quads, hamstrings, glutes and calves. Most people run this split twice per week, which means each muscle group gets two sessions weekly. That frequency is one of the main reasons the split works well for hypertrophy, the term for increasing muscle size.

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

A hypertrophy-focused version emphasizes moderate loads, enough weekly volume to drive growth, and enough recovery time between sessions. It is not a strength program, so the primary goal is accumulating quality sets close to muscle failure across a range of rep counts.

Step 1: Choose Your Training Frequency

Before you build or download any document, decide how many days per week you can train consistently. Two common options exist.

Six-Day Version (Each Muscle Twice Weekly)

Run push, pull and legs, then repeat the cycle once. A typical order is Push, Pull, Legs, Push, Pull, Legs, then rest. This gives the highest weekly training frequency and is the version most often shared as a printable PDF. For another angle, check out Push/Pull/Legs Explained.

Three-Day Version (Each Muscle Twice Weekly, Lower Daily Load)

Run one push, one pull and one leg session, then take a rest day. This suits people who can train only three times per week, though each session will need more total work to match the volume of the six-day plan.

Step 2: Set Weekly Volume Targets

Hypertrophy depends on weekly working sets per muscle group. A widely used starting range for intermediate lifters is about 10 to 20 hard sets per muscle per week, spread across two sessions. Beginners often do well starting at the low end, around 8 to 12 sets, and adding volume gradually.

Use this rough allocation as a starting point:

Muscle Group Weekly Hard Sets (Starting) Weekly Hard Sets (Advanced Target)
Chest 10 16
Shoulders (side and rear delts) 8 14
Triceps 8 12
Back (lats, mid-back) 12 18
Biceps 8 12
Quads 10 16
Hamstrings 8 12
Glutes 6 10
Calves 6 10

A “hard set” is one taken within roughly 0 to 3 reps of failure. Warm-up sets do not count.

Step 3: Pick Exercises for Each Day

Choose one compound movement and one or two isolation or machine movements per muscle group, then order them from heaviest to lightest. Here is a sample structure for each day.

Push Day

  • Barbell or dumbbell bench press: 3 to 4 sets of 6 to 10 reps
  • Incline dumbbell press: 3 sets of 8 to 12 reps
  • Seated overhead press: 3 sets of 8 to 12 reps
  • Cable or dumbbell lateral raise: 3 sets of 12 to 20 reps
  • Overhead triceps extension: 3 sets of 10 to 15 reps
  • Rope triceps pushdown: 2 sets of 12 to 15 reps

Pull Day

  • Pull-up or lat pulldown: 3 to 4 sets of 6 to 10 reps
  • Chest-supported row: 3 sets of 8 to 12 reps
  • Seated cable row: 3 sets of 10 to 12 reps
  • Face pull: 3 sets of 12 to 15 reps
  • Incline dumbbell curl: 3 sets of 10 to 12 reps
  • Hammer curl: 2 sets of 10 to 12 reps

Leg Day

  • Back squat or leg press: 3 to 4 sets of 6 to 10 reps
  • Romanian deadlift: 3 sets of 8 to 10 reps
  • Leg extension: 3 sets of 12 to 15 reps
  • Seated or lying leg curl: 3 sets of 10 to 15 reps
  • Hip thrust: 3 sets of 8 to 12 reps
  • Standing calf raise: 3 sets of 10 to 15 reps

Step 4: Apply a Progression Method

A printable PDF is only useful if it tells you when to add weight. The simplest method is double progression. Choose a rep range, such as 8 to 12. Work up to the top of that range with good form, then increase the load by the smallest increment available and start again at the bottom of the range.

  1. Start each exercise at a weight where your last set reaches about 2 reps shy of failure.
  2. Add a rep each session until you hit the top of the range on every set.
  3. Increase the load by about 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts.
  4. Reset to the bottom of the rep range and repeat.

Log your sets in the PDF or a notebook. Without records, progression becomes guesswork.

Step 5: Build the Printable Document

Once your plan is set, lay it out so you can use it on the gym floor. A useful PDF or printed sheet should include:

  • The weekly schedule with rest days marked
  • Each workout’s exercises in order, with sets and rep ranges
  • Blank columns for weight, reps and reps in reserve (RIR) on every set
  • A progression rule written at the top of the page
  • A deload reminder, such as “Week 6: reduce sets by half”

Keep the layout to one page per workout so you can carry only the sheet you need.

Step 6: Plan Deloads and Recovery

Accumulating hard sets for six to eight weeks eventually leads to fatigue. A planned deload every 5th or 6th week, where you cut volume roughly in half and keep loads moderate, lets you return to training fresher. Sleep, protein intake and daily steps also affect how well you recover from this volume. If you have a medical condition, joint problems or a history of injury, check your plan with a physician or qualified coach before starting.

Common Mistakes

  • Too much volume too soon. Beginners who start at 20 sets per muscle often stall or get injured. Start lower and add sets when recovery allows.
  • Training to failure on every set. Leaving 1 to 3 reps in reserve on most sets reduces injury risk and still drives growth.
  • No logging. If you cannot show a progression trend, you cannot tell whether the program is working.
  • Skipping the weakest muscle. Many people neglect hamstrings or rear delts. Add a set or two to lagging areas each week.
  • Changing exercises constantly. Keep most movements for at least 6 to 8 weeks so you can track progress.

A few simple tools make the program easier to run and track.

  • Adjustable dumbbells let you change loads quickly between sets, which is useful for double progression on accessory lifts. View on Amazon
  • A lifting belt can help you brace on heavy squats and deadlifts when your sets move into the 5 to 8 rep range. View on Amazon
  • Wrist wraps offer extra support during pressing movements when your grip or wrists feel fatigued. View on Amazon
  • A thick training notebook or waterproof gym log keeps your sets, reps and loads in one place for progression tracking. View on Amazon

Tips for Getting the Most From the Program

  • Warm up with one or two lighter sets before your first heavy exercise each session.
  • Use a full range of motion on lifts, since deeper stretch under load is associated with more growth in many studies.
  • Keep rest periods of about 2 to 3 minutes on compound lifts and 60 to 90 seconds on isolation work.
  • Eat enough protein, commonly cited around 0.7 to 1 gram per pound of body weight, and maintain a modest calorie surplus if gaining muscle is the goal.
  • Review your log every four weeks and adjust volume based on how you feel and how your numbers are moving.

FAQ

Is a push/pull legs split good for hypertrophy?

Yes. Training each muscle group twice per week with adequate weekly volume is a well-supported approach for building muscle, and the PPL structure makes that frequency easy to schedule.

How many days per week should I run it?

Six days is the classic version with each muscle trained twice weekly. Three days works too, but you will need to pack more work into each session to match total volume.

How many sets per muscle should I do each week?

Most intermediate lifters do well with about 10 to 20 hard sets per muscle group per week. Beginners can start around 8 to 12 sets and build up over time.

What rep range builds the most muscle?

Muscle growth occurs across a wide range of rep counts when sets are taken close to failure. Most of this program uses 6 to 15 reps, with heavier compounds at the lower end and isolation work at the higher end.

How long should I stay on one PPL program?

Plan on 6 to 12 weeks with planned deloads, then reassess your progress and adjust exercises or volume as needed.

Can I use this program if I am a beginner?

Yes, but start with lower weekly volume and focus on learning technique on the main lifts. Consider working with a qualified coach for form checks, especially on squats and deadlifts.

Should I consult a professional before starting?

If you have heart disease, joint problems, back pain, or any other health concern, talk with your doctor or a licensed physical therapist before beginning a new resistance training plan.

Conclusion

A push/pull legs hypertrophy program PDF works best when it includes clear weekly volume targets, a sensible exercise order, a defined progression rule and space to log your results. Start with the six-day or three-day structure that fits your schedule, track every set, and add weight through double progression. Review your numbers every few weeks and deload when fatigue builds, and your printable plan will keep producing results.

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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.