Colin FosterBy Colin Foster

Updated November 2026

A push pull legs split workout routine groups your training by movement pattern: pushing muscles one day, pulling muscles the next, and legs on the third. Run it three days a week for a full-body rotation or six days for each muscle group twice weekly. This guide gives you the weekly structure, sets and rep ranges, and a simple way to add weight over time.

Set Up Your Weekly Schedule

The classic version runs in a repeating order: Push, Pull, Legs, rest, Push, Pull, Legs, rest. If you train six days, take one rest day after the first three sessions and one after the second set, or simply rest on Sunday. Three-day lifters can train Push on Monday, Pull on Wednesday, and Legs on Friday, then repeat the cycle the following week.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

Leave at least one full day between sessions that hit the same muscles hard. Beginners often find that the three-day version gives enough recovery while still training each muscle twice per week.

Build Each Session With Sets and Reps

Keep each session to roughly 4 to 6 exercises. Use 3 to 4 working sets per exercise, and aim for 6 to 12 reps for most lifts. Stop each set about 1 to 2 reps before failure. Rest 2 to 3 minutes after heavy compound lifts and 60 to 90 seconds after isolation work.

Push Day

  • Barbell or dumbbell bench press: 4 sets of 6 to 8 reps
  • Seated overhead press: 3 sets of 8 to 10 reps
  • Incline dumbbell press: 3 sets of 10 to 12 reps
  • Cable lateral raises: 3 sets of 12 to 15 reps
  • Triceps pushdowns: 3 sets of 10 to 12 reps

Pull Day

  • Pull-ups or lat pulldowns: 4 sets of 6 to 10 reps
  • Chest-supported or barbell row: 3 sets of 8 to 10 reps
  • Seated cable row: 3 sets of 10 to 12 reps
  • Face pulls: 3 sets of 12 to 15 reps
  • Dumbbell or EZ-bar curls: 3 sets of 10 to 12 reps

Leg Day

  • Back squat or leg press: 4 sets of 6 to 8 reps
  • Romanian deadlift: 3 sets of 8 to 10 reps
  • Walking lunges or Bulgarian split squats: 3 sets of 10 per leg
  • Leg curls: 3 sets of 10 to 12 reps
  • Standing calf raises: 4 sets of 12 to 15 reps

Progress Your Weights Week by Week

Pick a weight where you can complete every set at the top of the rep range with good form. Once you hit the top rep count on all sets, add 2.5 to 5 pounds to upper-body lifts or 5 to 10 pounds to lower-body lifts, then drop back to the bottom of the range. If you stall for two weeks, reduce the load by about 10 percent and rebuild.

Track every session in a notebook or app. Progress is easy to see when the numbers are written down, and easy to miss when they are not.

Checklist Before You Start

  1. Choose a three-day or six-day schedule and mark the training days on a calendar.
  2. Pick 4 to 6 exercises per session, using the lists above as a starting point.
  3. Write down a starting weight for each exercise, leaving room to add weight later.
  4. Warm up each main lift with 2 to 3 lighter sets before working sets.
  5. Log every workout and review your progress every two to three weeks.

Common Mistakes and Tips

  • Training push and pull on the same day, which leaves you too fatigued for leg work.
  • Choosing weights that are too heavy and cutting reps short, which slows progress.
  • Skipping rear delt and upper back work on push-heavy weeks, which can cause shoulder pain.
  • Adding exercises every week instead of progressing the ones you already do.
  • Ignoring sleep and protein intake, which limit recovery between sessions.

A sturdy adjustable bench helps with pressing and rows, and it makes incline dumbbell work easier to set up. View on Amazon

A lifting belt can help you brace on heavy squats and rows once your working weights climb. View on Amazon

Resistance bands work well as a warm-up tool before pulling sessions and for face pulls on busy days. View on Amazon

FAQ

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

Three days a week works well for most people, with each muscle group trained twice per week. Six days suits experienced lifters who can recover fully between sessions.

Can beginners use a push pull legs split?

Yes, but beginners should start with the three-day version and fewer exercises per session. Focus on learning form on the main lifts before adding volume.

How long does each session take?

Most sessions take 60 to 75 minutes, including warm-up and rest periods. Shorten rest times on isolation exercises if you need to finish sooner.

Conclusion

A push pull legs split workout routine gives you a clear weekly structure, measurable sets and reps, and a simple progression plan. Start with the three-day version if you are new, log every session, and add weight as your reps improve. If you have a joint injury or a medical condition, check with a doctor or physical therapist before starting a new program.

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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.