Emily ParkerBy Emily Parker

Updated November 2026

Push pull legs hypertrophy training groups your muscles by movement pattern so you can train each area often, with enough volume to grow. This guide shows you how to set up a push, pull and legs split, pick sets and rep ranges that favor muscle growth, and progress the weights over time. You will finish with a workable weekly plan you can start this week.

How the Push Pull Legs Split Works for Muscle Growth

Push days target chest, shoulders and triceps. Pull days target back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Because each muscle group gets trained two times per week across a six-day cycle, you can accumulate more total weekly volume than a once-a-week bro split while still giving each session enough time to recover.

Shopping for one? See our guide: Push Pull Legs Hypertrophy Workout: 5 Best Picks Compared (2026).

For a deeper breakdown of how the split is structured, see What Does Push Pull Legs Mean? A Simple Guide to the Split.

Set Up Your Volume, Rep Ranges and Rest

Hypertrophy responds best to a working volume of roughly 10 to 20 hard sets per muscle group per week, spread across two sessions. Keep most of your sets in the 6 to 15 rep range, with reps stopping 1 to 3 reps short of failure. Use heavier compound lifts for 6 to 8 reps and isolation work for 10 to 15 reps.

Rest 2 to 3 minutes on compound lifts and 60 to 90 seconds on isolation exercises. Shorter rest on accessories keeps the session moving without cutting into the quality of your working sets.

Sample Exercise Selection

Day Main Lifts Accessories
Push Barbell bench press, seated overhead press Incline dumbbell press, cable lateral raise, overhead triceps extension
Pull Weighted pull-up or lat pulldown, barbell row Seated cable row, face pull, dumbbell curl
Legs Back squat or leg press, Romanian deadlift Leg curl, walking lunge, standing calf raise

Progress Your Training Week to Week

Growth requires that you gradually do more over time. Use double progression: pick a rep range such as 8 to 12 for a given exercise. When you hit the top of the range on every set with good form, increase the load by the smallest increment available and drop back to the bottom of the range.

Track every session in a notebook or app. Without records, most lifters repeat the same weights for months without realizing it. If you want a printable version of this structure, Push/Pull Legs Hypertrophy Program PDF: A Step-by-Step Guide to Building Yours walks through how to organize one.

Weekly Setup Checklist

  1. Choose a 6-day schedule (Push, Pull, Legs, Push, Pull, Legs) or a 3-day rotation with a rest day after each cycle.
  2. Select 2 main compound lifts and 2 to 3 accessories per day.
  3. Set a target of 10 to 20 weekly hard sets per muscle group.
  4. Write down rep targets and rest times before each session.
  5. Log every set, weight and rep count.
  6. Review progress every 4 weeks and adjust volume if you stall.

Common Mistakes and Tips

  • Training every set to failure. Leave 1 to 3 reps in reserve on most sets to保持 recovery and form.
  • Skipping leg day or cutting sets short. Legs carry large muscle mass and need full volume.
  • Adding too many exercises. Four to six exercises per session is enough for most lifters.
  • Ignoring sleep and protein intake. Muscle growth depends on recovery as much as training.
  • Changing the program every two weeks. Give a plan at least 8 to 12 weeks before judging it.
  • A lifting belt helps you brace on heavy squats and rows, which lets you handle more load safely. View on Amazon
  • Wrist wraps offer support on heavy pressing days when your grip or wrists limit your sets. View on Amazon
  • Resistance bands add band-resisted work for face pulls and lateral raises on home or travel days. View on Amazon

FAQ

How many days per week should I train push pull legs?

Most lifters run the split three to six days per week. Three days allows full recovery between sessions, while six days gives each muscle two weekly sessions.

Is push pull legs good for building muscle?

Yes, when it provides enough weekly volume and progressive overload. Train each muscle about twice per week and push your working sets close to failure.

Should a beginner use push pull legs?

A beginner can start with a three-day version and focus on learning compound lifts. Consult a qualified coach or physician before beginning if you have an injury or health condition.

Conclusion

Push pull legs hypertrophy training works because it balances frequency, volume and recovery across a clear weekly structure. Start with 10 to 20 hard sets per muscle group, use double progression, and log every session. Stick with the plan for at least eight weeks before making big changes.

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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.