Push Pull Legs Upper Lower Split: A Step-by-Step Guide for Lifters

By Colin Foster

Updated November 2026

A push pull legs upper lower split is a training structure that combines two proven approaches: grouping workouts by movement pattern and grouping them by body region. In this guide, you will learn how to set up a weekly schedule, assign exercises, pick sets and reps, and progress over time. By the end, you will have a practical six-day or four-day template you can print and follow.

What the Push Pull Legs Upper Lower Split Actually Is

The name describes two common splits that people often merge. Push pull legs (PPL) sorts training by function: pressing muscles on one day, pulling muscles on another, and lower body on a third. Upper lower sorts training by region: all upper body work on one day, all lower body work on another. When lifters talk about a push pull legs upper lower split, they usually mean a plan that uses both ideas, often running across four to six training days per week.

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

Two practical versions are common:

• Four-day version: Upper A, Lower A, Upper B, Lower B, with push and pull emphasis built into each upper day.
• Six-day version: Push, Pull, Legs, then repeat with a second set of push, pull and legs, usually with slightly different exercise selection.

For a deeper look at how these two ideas compare on their own, see Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? and Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?

Step 1: Decide How Many Days You Can Train

Your schedule sets the template. Be honest about recovery time, work commitments and sleep. Most people do best with one of these setups:

If you are new to lifting, two or three days per week of full body training usually works better than any of these. The push pull legs upper lower split suits lifters who already understand basic technique and can recover from several sessions weekly.

Step 2: Build Each Day Around Movement Patterns

Once your schedule is set, assign exercises by pattern. Every session should start with your heaviest, most technical movement, then move to accessory work.

Push Days (chest, shoulders, triceps)

• Barbell or dumbbell bench press: 3–4 sets of 6–10 reps
• Seated overhead press: 3 sets of 8–10 reps
• Incline dumbbell press: 3 sets of 10–12 reps
• Lateral raises: 3 sets of 12–15 reps
• Triceps pushdown or overhead extension: 2–3 sets of 10–15 reps

Pull Days (back, biceps, rear delts)

• Barbell row or chest-supported row: 3–4 sets of 6–10 reps
• Lat pulldown or pull-up: 3 sets of 8–12 reps
• Seated cable row: 3 sets of 10–12 reps
• Face pulls: 3 sets of 12–15 reps
• Dumbbell or cable curl: 2–3 sets of 10–15 reps

Leg Days (quads, hamstrings, glutes, calves)

• Back squat or leg press: 3–4 sets of 6–10 reps
• Romanian deadlift: 3 sets of 8–10 reps
• Leg extension or walking lunge: 2–3 sets of 10–15 reps
• Lying or seated leg curl: 3 sets of 10–12 reps
• Calf raise: 3 sets of 12–20 reps

Step 3: Set Your Sets, Reps and Rest

For strength and muscle growth, most lifters do well with a rep range of roughly 6 to 15 across the week. Heavier compound lifts sit at the lower end, and isolation work sits at the higher end. Rest between heavy compounds for two to three minutes, and between accessories for 60 to 90 seconds.

Aim to finish most working sets within one to three reps of failure. If a set feels easy, add load or reps next time. If you cannot finish the target range, reduce the weight slightly and rebuild.

Step 4: Plan Progression Week by Week

Progression is what turns a weekly template into a training plan. Use a simple double progression method:

1. Choose a rep range for each exercise, such as 8–12.
2. Start at a weight where you can complete the bottom of the range with good form.
3. Add reps each session until you hit the top of the range on all sets.
4. Increase the weight by the smallest available increment (often 2.5 to 5 pounds for upper body, 5 to 10 for lower) and drop back to the bottom of the range.
5. Every 4 to 6 weeks, take a deload week at roughly 60 percent of your normal weights to recover.

Step 5: Pair the Split With Nutrition and Recovery

Training volume rises quickly on a six-day plan, so food and sleep matter more. Eat enough total protein, generally in the range of 0.7 to 1 gram per pound of body weight for many lifters, and spread it across three or four meals. Sleep seven to nine hours where possible. If you have a medical condition, are pregnant, or are unsure how much to eat, consult a registered dietitian or your doctor before changing your diet.

Printable Checklist Before You Start

1. Pick a four-day or six-day schedule that fits your week.
2. Write down every exercise for each day with sets and rep ranges.
3. Choose a starting weight for each exercise (leave two to three reps in reserve on the first week).
4. Log every session with weight, reps and how the set felt.
5. Set a calendar reminder for your deload week every four to six weeks.
6. Review progress after four weeks and adjust exercises that stall.

Common Mistakes

• Mixing too many variations at once. Change exercises every 6 to 8 weeks, not every session, so you can measure progress.
• Skipping leg days. A six-day plan with a single leg day often leads to lagging lower body development. Keep leg work consistent.
• Training to failure on every set. Leave one to three reps in reserve on most sets to keep form clean and recovery manageable.
• Ignoring the pull side. Many lifters do more pressing than pulling. Match your pulling volume to your pressing volume.
• Adding days before you can recover. If performance drops for two weeks in a row, cut one day or reduce sets before adding anything.

For more on which split structure suits different goals, read Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training? and What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026).

Recommended gear

• Lifting straps: These help you hold heavy pulls, such as deadlifts and rows, without grip being the limiting factor. View on Amazon
• Adjustable dumbbells: They make it easier to hit incline press, lateral raise and single-arm row progressions without a full rack of weights. View on Amazon
• Lifting belt: A belt can help brace on heavy squats and rows when you are working in the lower rep ranges. View on Amazon

FAQ

Is the push pull legs upper lower split good for beginners?

Usually not as a first program. Beginners typically progress faster on full body training two or three days per week. Move to a push pull legs upper lower split once you can maintain good form on the main lifts and recover between sessions.

How many days per week should I train on this split?

Four days is a solid starting point for most intermediate lifters. Five or six days make sense if you have strong recovery habits and time to train.

Can I combine push pull legs and upper lower into a hybrid?

Yes. Many lifters run upper and lower days twice a week while using push and pull emphasis within the upper sessions. This structure gives frequency without a six-day commitment.

How long should I stay on one version of this split?

Plan on about 8 to 12 weeks before making major changes. Swap individual exercises when progress stalls, but keep the overall structure steady so you can track improvement.

Do I need to do cardio on this split?

Not necessarily. Light walking or easy cardio on rest days supports recovery and heart health. If you have a heart condition or other health concern, check with your doctor before starting a new exercise program.

How do I know if I am recovering well enough?

Watch for steady reps or load increases, normal sleep, and no persistent joint pain. If performance drops for two weeks, add a deload week or remove one set per exercise.

What if I miss a training day?

Do not try to make it up by doubling sessions. Resume your normal schedule. If you miss more than one week, reduce your working weights by about 10 percent and rebuild.

Conclusion

The push pull legs upper lower split gives you structure, balanced muscle development and room to progress. Choose a four-day or six-day schedule, assign exercises by movement pattern, use double progression, and deload every few weeks. Track every session, and adjust based on what your logs show rather than how you feel on a single day.

Related reading

• Upper/Lower Split vs Push/Pull Legs Reddit: Which Should You Pick?
• Upper Lower Push Pull Legs Hybrid: A Step-by-Step Guide to Building Your Split

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.