A push pull legs workout plan groups your training by movement pattern instead of by body part. Push days train chest, shoulders and triceps. Pull days train back, rear delts and biceps. Leg days train quads, hamstrings, glutes and calves. Run the three days in order, twice a week, and you get a complete program that covers every major muscle at least twice per week, with a clear way to add weight over time.
This guide gives you the full structure: how the split works, exercise selection, set and rep schemes, rest periods, a progression method, a 3-day option for busier schedules, and the mistakes that most often stall progress.
How the Push Pull Legs Split Works
The split sorts exercises by what they do at the joint, not by the muscle you want to see in the mirror. Pressing movements (bench press, overhead press, dips) push weight away from the body. Pulling movements (rows, pulldowns, pull-ups) bring weight toward the body. Squats, hinges and lunges make up the leg work.
This grouping has two practical benefits. First, antagonist muscles are trained in separate sessions, so your chest and back are not both fatigued in the same workout. Second, it keeps each session focused. A push day is one job, and you can finish it without juggling six unrelated exercises.
Why it works for most lifters
- Each muscle group gets hit twice a week when you run the 6-day version, which is a frequency many lifters find effective for building strength and size.
- Sessions stay manageable. Most PPL days last 50 to 75 minutes.
- Progress is easy to track. You repeat the same lifts on the same day, so you can compare weights week to week.
- It scales. You can run it three days, four days or six days depending on recovery and schedule.
Tools and Setup You Need
You do not need a specialty facility to follow this plan. A commercial gym with barbells, dumbbells, a cable station and a leg press covers everything below. Before you start, gather these items:
- A training log, paper or app, with columns for exercise, sets, reps, weight and notes
- A timer for rest periods
- A barbell and squat rack or power rack, with safety pins set
- Adjustable or fixed dumbbells in a range from light to heavy enough for 8 to 12 reps
- A cable station with lat pulldown and seated row options
- A bench and, if you can access one, a leg curl and leg press
If you train at home, the same structure works with substitutions. See Home Workouts With Bodyweight and Minimal Equipment“>home workouts with bodyweight and minimal equipment for ideas that fit a PPL structure without a full gym.
The Push Day, Pull Day and Leg Day Workouts
Below are the core sessions. Each lists exercises in the order you should perform them. Start with the heaviest compound lift while you are fresh, then move to accessories.
Push Day: Chest, Shoulders, Triceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell bench press | 4 | 6–8 | 2–3 min |
| 2 | Seated dumbbell overhead press | 3 | 8–10 | 2 min |
| 3 | Incline dumbbell press | 3 | 10–12 | 90 sec |
| 4 | Dumbbell lateral raise | 3 | 12–15 | 60 sec |
| 5 | Cable triceps pushdown | 3 | 10–12 | 60 sec |
Pull Day: Back, Rear Delts, Biceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Pull-up or lat pulldown | 4 | 6–10 | 2 min |
| 2 | Barbell bent-over row | 3 | 8–10 | 2 min |
| 3 | Seated cable row | 3 | 10–12 | 90 sec |
| 4 | Cable face pull | 3 | 12–15 | 60 sec |
| 5 | Dumbbell or EZ-bar curl | 3 | 10–12 | 60 sec |
If you cannot do a pull-up yet, use assisted pull-ups or a heavier lat pulldown and keep the rep range the same. For more pulling options, the guide to Upper-Body Exercises: Push and Pull Movements“>upper-body push and pull movements breaks down form cues for each one.
Leg Day: Quads, Hamstrings, Glutes, Calves
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell back squat | 4 | 6–8 | 2–3 min |
| 2 | Romanian deadlift | 3 | 8–10 | 2 min |
| 3 | Leg press | 3 | 10–12 | 90 sec |
| 4 | Seated or lying leg curl | 3 | 10–15 | 60 sec |
| 5 | Standing calf raise | 4 | 10–15 | 60 sec |
Leg day is the one most lifters skip or shorten. Keep it in the rotation. Your hamstrings and glutes support nearly every other lift you do.
Weekly Schedule: The 6-Day and 3-Day Versions
The 6-day rotation
Run the three sessions twice across six days, then take one full rest day. This is the classic setup:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Push
- Day 5: Pull
- Day 6: Legs
- Day 7: Rest
Because the rotation drifts across the calendar, your push day will not always fall on Monday. That is fine. Keep the order, not the weekday.
The 3-day version
If six sessions a week is more than you can recover from, run Push, Pull, Legs on Monday, Wednesday and Friday, with the weekend off. Each muscle group is trained once a week in this version, so add one or two sets to the main lifts. Many people also find the 3-day version easier to fit alongside work and family commitments. For a broader view of how to space workouts across a week, see Weekly Workout Schedules That Fit the Guidelines“>weekly workout schedules that fit the guidelines.
Progression: How to Add Weight Each Week
A workout plan only works if the load goes up over time. The simplest method is double progression.
- Pick a rep range for each exercise, such as 6 to 8 for bench press.
- Start at a weight where you can complete all sets at the bottom of the range with one or two reps left in the tank.
- Add reps each session until you hit the top of the range on every set.
- Then increase the weight by the smallest jump available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.
- Drop back to the bottom of the range at the new weight and repeat.
For example, if your bench press is 135 pounds for 3 sets of 6, you keep 135 until all three sets reach 8 reps. Then you move to 140 pounds (or 145, depending on your plates) and work back up.
Use the log
Write down every set. Memory is unreliable, and a log shows you when a lift has stalled for three or four weeks. At that point, reduce the weight by about 10 percent, rebuild, or swap in a close variation such as incline bench for flat bench.
Common Mistakes to Avoid
- Skipping leg day. Lopsided training creates posture and performance problems. Give legs the same priority as push and pull.
- Chasing ego weight. If your form breaks down before the last rep, the weight is too heavy. Clean reps build more muscle than sloppy ones.
- Doing too many sets. Ten hard sets per muscle per week is a reasonable starting point for many lifters. Going well past that without recovery often leads to nagging joint pain or stalled progress.
- Ignoring rest days. Growth happens between sessions. If your sleep is short or your joints feel unusually sore for several days, drop a session.
- Changing exercises every week. Keep the same lifts for at least 6 to 8 weeks so you can measure progress.
- Neglecting the pull side. Many lifters do more pressing than pulling. Match your pull volume to your push volume, or your shoulders will pay for it.
- Rushing the warm-up. Do 2 to 3 light sets of the first exercise before working sets, and a few lighter sets of the first exercise on each day.
Tips for Making the Plan Work
- Eat enough protein and total calories to support training. A plan cannot add muscle on a severe calorie deficit for long.
- Sleep seven to nine hours when you can. Recovery between sessions depends on it.
- Swap exercises that bother your joints for a close variant. Dumbbell press for barbell bench, or leg press for squats, keeps the movement pattern intact.
- Take a deload week every 6 to 8 weeks: keep the same exercises but cut sets roughly in half and stay well short of failure.
- If you are new to lifting, begin with lighter weights and focus on form for the first 2 to 4 weeks. The guide to Gym Workouts for Beginners: Machines, Weights, Cables“>gym workouts for beginners covers machine setup and load selection in more detail.
Sample Week at a Glance
| Day | Session | Main focus |
|---|---|---|
| Day 1 | Push | Chest, shoulders, triceps |
| Day 2 | Pull | Back, rear delts, biceps |
| Day 3 | Legs | Quads, hamstrings, glutes, calves |
| Day 4 | Push | Chest, shoulders, triceps |
| Day 5 | Pull | Back, rear delts, biceps |
| Day 6 | Legs | Quads, hamstrings, glutes, calves |
| Day 7 | Rest | Recovery and mobility |
Note: This plan is general training information, not medical advice. If you have a heart condition, joint injury, back problem, or any other health concern, or you have not exercised regularly in a long time, talk with a doctor or qualified exercise professional before starting a new program. Stop any exercise that causes chest pain, dizziness or sharp joint pain.
FAQ
Is push pull legs good for beginners?
It can work, but the 3-day version is usually a better starting point. Learn the main lifts with lighter weights for the first few weeks, then move to the 6-day rotation if you recover well.
How long should each push pull legs workout take?
Most sessions run 50 to 75 minutes, including warm-up. Longer rest periods on the main lifts are the biggest time factor.
Can I do push pull legs at home?
Yes, with substitutions. Use dumbbells, resistance bands, push-up variations and bodyweight squats or split squats in place of barbell and machine work. Progress by slowing the tempo, adding reps or adding load when possible.
Should I do cardio on PPL days?
Light cardio such as a 10-minute walk before training is fine. If you add conditioning, keep it short and separate from your heaviest leg session, so your squat and deadlift quality stays high.
What if I miss a day?
Do not try to make it up by doubling a session. Pick up at the next scheduled day in the rotation. Missing one workout will not undo your progress.
