Colin FosterBy Colin Foster

Updated November 2026

A push pull legs rest upper lower-rest schedule simply means placing recovery days between training blocks so each muscle group gets enough time to recover before it is trained hard again. Done right, you will train five or six days a week without grinding down your joints or stalling your progress. This guide shows you how to place those rest days, how many you need, and how to adjust them as your training load grows.

Why Rest Placement Matters in a Combined Split

Push pull legs and upper lower splits both train muscles at a high frequency, which is their main advantage. The trade-off is that the same muscles often get loaded on consecutive days. Pressing muscles, such as the chest, shoulders and triceps, are hit on both push and upper days. Hinge and squat patterns show up on both leg and lower days. Rest days break up that overlap and give connective tissue time to adapt.

Shopping for one? See our guide: Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.

Step 1: Choose Your Training Days per Week

Start by picking how many days you can train consistently. Most lifters do best with one of these setups:

  • 4 days (upper/lower, then rest): Upper, Lower, Rest, Upper, Lower, Rest, Rest.
  • 5 days: Push, Pull, Legs, Rest, Upper, Lower, Rest.
  • 6 days: Push, Pull, Legs, Upper, Lower, Rest only once per week.

A 6-day cycle with one rest day is the most demanding. Most intermediate lifters progress better with 4 or 5 training days and at least two rest days per week.

Step 2: Place Rest Days Between Overlapping Muscle Groups

Look at which muscles each training day shares. If push and upper both train chest, put a rest day or a lighter day between them where possible. Use this checklist:

  1. List the primary muscles for each training day.
  2. Mark any day that hits the same primary muscle as the day before it.
  3. Insert a rest day before the second session, or swap order so the overlap is separated by at least 48 hours.
  4. Keep leg days at least one day apart from each other.

Step 3: Adjust Rest Based on Recovery Signals

A schedule on paper is only a starting point. Track these signs over two to three weeks:

Signal What it suggests Adjustment
Strength drops for 2+ sessions in a row Insufficient recovery Add one rest day or cut a set per exercise
Sleep is poor and resting heart rate rises Accumulated fatigue Take an extra rest day this week
Joints ache on every session Overuse Reduce load, check form, and consult a professional if pain persists
Strength steadily rises and you feel ready Recovery is adequate Keep the schedule

If you have an injury or ongoing pain, speak with a physical therapist or sports medicine doctor before changing your plan.

Common Mistakes

  • Treating rest days as optional when strength is dropping.
  • Training push and upper on back-to-back days without reducing volume.
  • Skipping the deload week after several hard weeks.
  • Adding a sixth training day before sleep and nutrition are consistent.
  • Ignoring stalled lifts, which often signal a recovery problem rather than a weak muscle.

A simple training log helps you spot recovery trends across weeks, which makes rest decisions much easier.

  • A printed or app-based training log lets you record sets, reps and how each session felt, so you can see when performance starts to slip. View on Amazon
  • A foam roller can ease soreness on rest days and help you stay mobile between heavy sessions. View on Amazon

FAQ

How many rest days should a push pull legs upper lower split include?

Most lifters do well with two rest days per week in a 5-day plan and two to three in a 4-day plan. Add a rest day whenever performance drops for several sessions in a row.

Can I train six days a week with this split?

You can, but it is demanding. Only try six days after you have trained consistently on four or five and sleep well most nights.

Should rest days be completely inactive?

Light walking, mobility work and easy movement are usually helpful. Avoid heavy lifting on rest days so the recovery effect is preserved.

Conclusion

Rest days are part of the program, not a break from it. Place them between overlapping muscle groups, watch your strength and sleep, and adjust when the signals point that way. Once you have a schedule that holds up for several weeks, you can focus on adding load with confidence.

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Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.