Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs programme splits your training into three workout types: pushing muscles, pulling muscles and leg muscles. By the end of this guide, you will know how to arrange those days, choose sets and reps, progress your loads and avoid the errors that stall most lifters. The structure works for beginners and experienced trainees alike, as long as the volume and recovery match your schedule.

How a Push Pull Legs Programme Is Organized

Each workout groups muscles by movement pattern rather than by body part. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Most people run the cycle twice a week, which gives six training days and one rest day, or three days with a rest day between each cycle.

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A typical three-day rotation looks like this:

  • Day 1 – Push: chest, shoulders, triceps
  • Day 2 – Pull: back, rear delts, biceps
  • Day 3 – Legs: quads, hamstrings, glutes, calves

Repeat the cycle, then rest. If you train six days, run Push, Pull, Legs, Push, Pull, Legs, then take a full day off. For a deeper look at weekly templates, see Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps.

Choosing Exercises, Sets and Reps

Start each day with your heaviest compound lift, then add one or two accessory movements. A practical starting template:

  1. Push day: flat barbell or dumbbell press 3 x 6–8; incline dumbbell press 3 x 8–10; overhead press 3 x 8–10; cable lateral raise 3 x 12–15; triceps pushdown 3 x 10–12.
  2. Pull day: deadlift or barbell row 3 x 5–6; pull-up or lat pulldown 3 x 8–10; seated cable row 3 x 10–12; face pull 3 x 12–15; dumbbell curl 3 x 10–12.
  3. Leg day: back squat or leg press 3 x 6–8; Romanian deadlift 3 x 8–10; leg curl 3 x 10–12; leg extension 2 x 12–15; standing calf raise 3 x 12–15.

Keep most working sets within 1–3 reps of failure. Rest 2–3 minutes after heavy compounds and 60–90 seconds after isolation work.

Progressing Your Loads Over Time

Use double progression. Pick a rep range such as 8–10 for a given exercise. When you complete every set at the top of that range with good form, increase the weight by the smallest jump available (usually 2.5 to 5 lb for upper-body lifts and 5 to 10 lb for legs), then work back toward the bottom of the range. Log every session so you know what to beat next time.

Plan a deload every five to eight weeks. Cut sets roughly in half or lower loads by about 40 percent for one week, then resume. If you are returning from injury or have joint concerns, check with a physical therapist or doctor before adding load.

Scheduling Recovery Around the Split

Because each muscle group gets trained about twice a week, recovery between sessions matters. Sleep seven to nine hours, eat enough protein (roughly 0.7 to 1 gram per pound of body weight) and avoid stacking two heavy leg days back to back. If a muscle stays sore for more than 72 hours, reduce its weekly sets for a while.

Checklist Before You Start

  1. Choose a three-day or six-day schedule you can keep for at least eight weeks.
  2. Pick one heavy compound and two accessories per session.
  3. Write down your starting weights and target rep ranges.
  4. Set a rule for when you will add weight and when you will deload.
  5. Schedule at least one full rest day per week.

Common Mistakes

  • Adding too many sets, which leads to poor recovery and stalled progress.
  • Skipping pull-day rows and pulldowns, leaving shoulders and posture unbalanced.
  • Changing exercises every week instead of progressing the same lifts.
  • Ignoring leg day because it is uncomfortable.
  • Failing to log workouts, so progression becomes guesswork.
  • Lifting straps help you keep grip from limiting heavy pulls on deadlift and row days. View on Amazon
  • Resistance bands work well for face pulls, band pull-aparts and warm-ups on any day. View on Amazon
  • A lifting belt can support heavy squats and deadlifts when you are working near your max loads. View on Amazon

FAQ

How many days per week should a push pull legs programme run?

Three days per week works for most people, with each muscle group trained once. Six days per week (two full cycles) gives each muscle about twice a week of stimulus and suits people who can recover well.

Is push pull legs good for beginners?

It can be, but beginners often do better starting with a simpler full-body plan for a few months. Once you can perform the core lifts with solid form, a push pull legs split becomes easier to manage.

Can I build muscle with a push pull legs split?

Yes, as long as you progressively add weight or reps, eat in line with your goal and recover adequately. Consistency across months matters more than the exact split you choose.

Conclusion

A push pull legs programme groups your training into three clear workouts that you can repeat across the week. Build each session around one heavy compound lift, progress with double progression and schedule deloads and rest days. Stay consistent for eight weeks or more and review your logs to decide what to change next.

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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.