Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs hypertrophy program splits your training into three workout types: pushing muscles, pulling muscles, and legs. You train each group about twice a week, using moderate loads, 8 to 15 reps, and steady volume increases to drive muscle growth. By the end of this guide, you will have a complete weekly schedule, set and rep targets, and a simple way to progress from week to week.

How the Push Pull Legs Split Is Organized

Push days cover muscles that extend the joints, mainly the chest, front and side delts, and triceps. Pull days cover muscles that flex the joints, including the lats, upper back, rear delts, and biceps. Leg days cover the quads, hamstrings, glutes, and calves. Because pushing and pulling muscles are trained on separate days, each session stays focused and you can recover between sessions.

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

A common setup runs six days a week: Push, Pull, Legs, Push, Pull, Legs, then one rest day. Three days a week works too, but each muscle then gets trained only once per week, which usually leaves growth on the table.

Set and Rep Targets for Muscle Growth

For hypertrophy, aim for 10 to 20 working sets per muscle group per week, spread across two sessions. Most exercises should fall in the 8 to 15 rep range. Stop each set about 1 to 3 reps short of failure. Use compound lifts first in each session, then add one or two isolation exercises.

Sample Push Day

  1. Flat barbell or dumbbell bench press: 3 sets of 6 to 10 reps
  2. Incline dumbbell press: 3 sets of 8 to 12 reps
  3. Seated dumbbell shoulder press: 3 sets of 8 to 12 reps
  4. Cable lateral raise: 3 sets of 12 to 15 reps
  5. Triceps pushdown: 3 sets of 10 to 15 reps

Sample Pull Day

  1. Pull-ups or lat pulldown: 3 sets of 6 to 10 reps
  2. Chest-supported dumbbell row: 3 sets of 8 to 12 reps
  3. Seated cable row: 3 sets of 10 to 12 reps
  4. Face pulls: 3 sets of 12 to 15 reps
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps

Sample Leg Day

  1. Back squat or leg press: 3 sets of 6 to 10 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Leg extension: 3 sets of 12 to 15 reps
  4. Seated or lying leg curl: 3 sets of 10 to 15 reps
  5. Standing calf raise: 3 sets of 10 to 15 reps

How to Progress the Program Over Time

Hypertrophy depends on progressive overload, so your training must get harder over time. Use a double progression method: choose a rep range, such as 8 to 12. Once you hit the top of that range on every set with good form, increase the load by the smallest available jump (often 2.5 to 5 pounds for upper body lifts, 5 to 10 pounds for lower body lifts). Then start back at the bottom of the range.

Track every session in a notebook or app. If you stall for two or three weeks, add a set to the exercise or reduce rest slightly. Every 6 to 8 weeks, consider a deload week at roughly half your normal volume to recover.

A lifting belt helps you brace on heavy compound sets such as squats and rows, so you can keep working sets quality-focused. View on Amazon

Wrist wraps add support on heavy pressing days, which can help you stay in the rep range without wrist discomfort. View on Amazon

Adjustable dumbbells let you add load in small steps for accessory work, which makes double progression easier at home or in a small gym. View on Amazon

Common Mistakes to Avoid

  • Training to failure on every set, which raises fatigue without adding much growth.
  • Skipping progression, so the same weights and reps repeat for months.
  • Neglecting the leg day, which causes uneven development and weaker squats and deadlifts.
  • Adding too many exercises, which leaves each session too long to recover from.
  • Ignoring sleep and protein, which limit how much muscle you can build from the program.

If you have an injury, joint pain, or a medical condition, check with a doctor or physical therapist before starting a new program.

FAQ

How many days a week should I run a push pull legs hypertrophy program?

Most lifters do well with six days, which trains each muscle group twice a week. If your schedule allows only three or four days, you can still train all three splits, but expect slower progress.

Are push pull legs workouts better than full body for muscle growth?

Both can build muscle when volume and effort are similar. Push pull legs lets you train each muscle with more sets per session, which many lifters find easier to manage.

How long should I follow the program before changing it?

Stick with the same exercises for 6 to 12 weeks while you add weight or reps. Change exercises only when progress stalls or a joint becomes painful.

Conclusion

A push pull legs hypertrophy program works by grouping muscles logically, training each group twice weekly, and progressing load and reps consistently. Start with the sample days above, track every session, and apply double progression. Give the plan at least two months before judging the results.

Ready to choose one?

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.