Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs split reddit community favorite, this three-day routine groups your lifts by movement pattern: pushing muscles on one day, pulling muscles on another, and legs on the third. Run it twice a week and you train every major muscle group twice while keeping each session focused and manageable. This guide walks you through the setup, the exercise selection, and the progression method so you can start with a clear plan.

How the Push Pull Legs Split Works

Each training day targets a set of muscles that work together. The push day covers chest, shoulders, and triceps. The pull day covers back, rear delts, and biceps. The leg day covers quads, hamstrings, glutes, and calves. Because you rotate through all three days, a six-day week (or a three-day week run twice) gives each muscle group roughly two sessions of work.

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

Many lifters on the subreddit run the split in one of two formats:

  • Six days: Push, pull, legs, rest, then repeat once and take a rest day.
  • Three days: Push, pull, legs, then rest for a day or two, and repeat. Good if your schedule shifts week to week.

Step 1: Build Each Training Day

Keep every session to four or five exercises. Start with the largest compound lift, then move to accessories. Use these starting templates:

  1. Push day: Barbell or dumbbell bench press (3 x 6–10), overhead press (3 x 8–10), incline dumbbell press (3 x 10–12), cable lateral raise (3 x 12–15), triceps pushdown (3 x 10–15).
  2. Pull day: Deadlift or barbell row (3 x 5–8), lat pulldown (3 x 8–12), 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 6–10), Romanian deadlift (3 x 8–10), leg curl (3 x 10–12), leg extension (3 x 12–15), calf raise (3 x 12–15).

Step 2: Set Your Rep Ranges and Rest Periods

Use 6–10 reps for main compound lifts and 10–15 reps for isolation work. Rest two to three minutes between heavy compounds and 60–90 seconds between accessories. Stop each set with about two reps left in the tank, which is commonly called RIR 2.

Step 3: Apply Progressive Overload

Progress by adding weight or reps each week. A simple method is double progression: when you hit the top of your rep range on every set, increase the weight by the smallest jump available (often 2.5 to 5 lb) and drop back to the bottom of the range. Log every session so you know what to beat next time.

Week Focus Typical change
1–4 Learn form, find working weights Log all sets and reps
5–8 Push for reps within range Add 1–2 reps per set
9–12 Increase load Add weight when top of range is hit

Common Mistakes to Avoid

  • Adding too many exercises, which stretches sessions past an hour and drops intensity.
  • Skipping leg day or cutting sets from it, which creates imbalances.
  • Training to failure on every set instead of stopping with a couple of reps left.
  • Changing exercises every week, which makes progress hard to track.
  • Ignoring recovery. If performance drops for two sessions in a row, add a rest day or reduce volume.
  • Lifting straps: Helpful on heavy pulls once grip becomes the limiting factor. View on Amazon
  • Adjustable dumbbells: Useful for home push and pull days when you need to change weight quickly. View on Amazon
  • Training log notebook: Makes double progression easy to follow across twelve weeks. View on Amazon

FAQ

Is push pull legs good for beginners?

It can work, but beginners often do better with a full body routine for the first few months. Once you can perform basic lifts with solid form, the split becomes easier to manage. Read Reddit Push Pull Legs: A Step-by-Step Guide to Starting the Split for a beginner-friendly start.

How many days a week should I train?

Three days a week with one rotation through the split is a solid minimum. Six days a week gives each muscle two sessions, which suits lifters who recover well and have time.

Can I build muscle with push pull legs?

Yes, as long as you progress your weights or reps over time and eat enough protein and calories. Consistent overload matters more than the specific split you choose.

Conclusion

The push pull legs split gives you a clear structure: three focused sessions that cover your whole body. Start with the templates above, log every set, and apply double progression for steady gains. Adjust volume if recovery slips, and keep the core lifts at the front of each session.

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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.