Emily ParkerBy Emily Parker

Updated November 2026

A push pull/legs routine reddit lifters often recommend is a three-day split that groups muscles by movement pattern: pushing, pulling and legs. In this guide you will learn how to arrange those days, how many sets to program, and how to progress each week without burning out. The method suits intermediate lifters training three to six days a week, and it scales up or down with your schedule.

How the Push Pull Legs Split Is Organized

Push days target the chest, shoulders and triceps. Pull days target the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves. Because each muscle group trains only once per cycle in a three-day split, many lifters run the sequence twice a week, which gives each muscle two sessions weekly.

Shopping for one? See our guide: Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?.

Keep the pairings consistent. Put heavy compound lifts first in each session, then add isolation work. Most people place chest and triceps together on push days, and back and biceps together on pull days. If you want more background, see Push/Pull/Legs Explained.

Setting Sets, Reps and Rest

For hypertrophy, aim for 10 to 20 hard sets per muscle group each week. Use 6 to 12 reps for main lifts and 10 to 15 reps for accessories. Rest two to three minutes after heavy compounds and 60 to 90 seconds after isolation moves. Stop each set about two reps short of failure so you can maintain form and volume across the week.

Progressing Week to Week

Progression is what turns a split into a training plan. Try one of these methods:

  • Add one rep to each set until you hit the top of your rep range, then increase the load by the smallest increment available.
  • Add one set to a movement every two weeks, up to about six sets.
  • Deload every fifth or sixth week by cutting sets roughly in half.

Log every session. Without written numbers, it is easy to repeat weights without knowing it.

Weekly Checklist

  1. Choose three training days in an order that fits your recovery, such as Push, Pull, Legs, Rest, Push, Pull, Legs.
  2. Write one heavy compound and one accessory for each muscle group in the session.
  3. Set a rep range and rest period for every exercise.
  4. Track load, reps and effort in a notebook or app.
  5. Schedule one deload week after four to six weeks of hard training.

Common Mistakes

  • Doing too many sets in one session, which leads to poor recovery on the next day.
  • Skipping leg day, which creates imbalances and weakens your squat and hinge strength.
  • Training to failure on every set, which slows progress and increases injury risk.
  • Changing exercises every week, making it hard to track progression.

A lifting belt helps you brace on heavy squats and rows, which can make longer sets more productive. View on Amazon

Wrist wraps support heavy pressing work by limiting wrist bend under load. View on Amazon

A flat, adjustable bench lets you perform pressing and rowing variations without a full rack setup. View on Amazon

FAQ

Is push pull/legs better than full body training?

It depends on your schedule and recovery. Push pull/legs allows more volume per muscle in each session, while full body training works better for people who can only train two or three days a week.

How many days a week should I run this split?

Three days is the minimum, and six days is common for experienced lifters. Start with three or four days and add volume only once recovery feels solid.

Can beginners use a push pull/legs routine?

Beginners can use it, but they usually progress faster with full body training first. Consider switching once you can handle around 10 to 15 weekly sets per muscle group.

Conclusion

A push pull/legs routine gives you clear structure, measurable progression and enough volume for muscle growth. Organize your days, track every set, and progress one variable at a time. If you have an injury or medical condition, consult a qualified professional before changing your training load.

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.