Emily ParkerBy Emily Parker

Updated November 2026

Push pull legs programs organize your training around movement patterns instead of body parts. You train pressing muscles on one day, pulling muscles on the next, and legs on a third, then repeat the cycle. By the end of this guide, you will know how to choose a version that fits your schedule, set sets and reps, and progress the weights over time.

Step 1: Choose Your Training Frequency

The classic version runs three days per week, with each muscle group trained once. Many lifters prefer a six-day version, where you run push, pull and legs twice in a week. If you are new to lifting, start with three days. If you have been training consistently for more than a year and can recover well, the six-day option gives each muscle roughly twice the weekly volume. For a broader look at how these splits compare, see What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026).

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

Step 2: Assign Exercises to Each Day

Build each day around one or two compound lifts, then add accessory work. Keep the structure simple so you can track progress from week to week.

  • Push day: Barbell or dumbbell bench press, overhead press, then triceps and lateral raise work.
  • Pull day: Pull-ups or lat pulldowns, a horizontal row, rear delt work, then biceps.
  • Legs day: Squat or leg press, a hip hinge such as Romanian deadlifts, then hamstring curls, calves and core.

Step 3: Set Sets, Reps and Rest

For muscle growth, most lifters use 3 to 4 sets per exercise in the 6 to 12 rep range. Compound lifts can start at 6 to 8 reps, while isolation exercises often sit at 10 to 15. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after accessories. Stop each set with about 1 to 3 reps left in the tank.

Sample Push Day

Exercise Sets Reps
Barbell bench press 4 6–8
Seated dumbbell overhead press 3 8–10
Incline dumbbell press 3 10–12
Cable lateral raise 3 12–15
Overhead triceps extension 3 10–12

Step 4: Progress Your Weights Over Time

Progression is what turns a split into a program. Pick a rep range, such as 6 to 8 for bench press. When you hit the top of that range on every set with good form, add a small amount of weight next session, often 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts. If you stall for three weeks, reduce the load by about 10 percent, rebuild, and push again. Log every session so you know exactly what to beat.

Push Pull Legs Program Checklist

  1. Choose three or six training days per week.
  2. Select one main compound lift for each day.
  3. Write down sets, reps and rest for every exercise.
  4. Use a training log or app to track loads.
  5. Plan a deload week every 6 to 8 weeks if fatigue builds up.

Common Mistakes and Tips

  • Skipping leg day or cutting it short. Legs are large muscles, and neglecting them creates imbalances.
  • Adding too many exercises. Four to six exercises per day is enough for most lifters.
  • Changing exercises every week. Keep the same lifts for at least 6 to 8 weeks so you can measure progress.
  • Ignoring recovery. Sleep 7 to 9 hours and eat enough protein to support training.
  • Copying an advanced six-day plan too early. Start with three days and add frequency once you recover well.
  • Lifting straps: Helpful on heavy pulling days when grip limits your rows and pulldowns. View on Amazon
  • Adjustable dumbbells: Useful for home or gym sessions where you need to add weight in small jumps. View on Amazon
  • Training log notebook: A simple way to record sets, reps and loads so progression stays on track. View on Amazon

FAQ

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

Three days per week works well for most beginners and intermediates, with each muscle trained once. Experienced lifters who recover well can run the six-day version, training each muscle group twice weekly.

Can I build muscle with a push pull legs program?

Yes, as long as you train close to failure, progress your weights, and eat enough protein and calories. Consistency over several months matters more than the split itself.

Is a push pull legs program good for beginners?

It can be, but many beginners do better with a full body routine for the first few months. If you choose push pull legs, start with three days and simple exercises. Anyone with an injury or medical condition should consult a qualified professional before starting.

Conclusion

Push pull legs programs give you a clear structure: train pressing, pulling and leg muscles on separate days, then repeat. Pick a frequency you can recover from, set rep ranges that match your goals, and add weight when you hit the top of your range. Track your sessions and adjust every few weeks to keep improving.

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.