Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout program splits your training into three movement groups: pushing muscles, pulling muscles and leg muscles. You train each group twice a week, usually across six days. By the end of this guide, you will have a complete weekly template with exercises, set and rep ranges, and a simple way to add weight over time.

Step 1: Understand How the Three Days Are Split

Each training day targets one group of movements. Push days cover chest, shoulders and triceps. Pull days cover the back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. A typical six-day week runs Push, Pull, Legs, Push, Pull, Legs, followed by a rest day. If you need a shorter schedule, the same three days work across three training sessions with a rest day between each. For a deeper comparison of split lengths, see Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

Shopping for one? See our guide: 6 Best Push Pull Legs Advanced Workout Programs and Tools (2026).

Step 2: Build Each Day With Compound and Isolation Work

Start every session with a heavy compound lift, then move to accessory exercises with a higher rep range. Use this structure as your baseline:

  1. Push day: Barbell or dumbbell bench press, 3 sets of 6–8 reps; overhead press, 3 sets of 8–10; incline dumbbell press, 3 sets of 10–12; lateral raises, 3 sets of 12–15; triceps pushdowns, 3 sets of 10–12.
  2. Pull day: Deadlift or barbell row, 3 sets of 5–6 reps; pull-ups or lat pulldowns, 3 sets of 8–10; seated cable row, 3 sets of 10–12; face pulls, 3 sets of 12–15; dumbbell or barbell curls, 3 sets of 10–12.
  3. Leg day: Back squat, 3 sets of 6–8 reps; Romanian deadlift, 3 sets of 8–10; leg press, 3 sets of 10–12; leg curls, 3 sets of 10–12; standing calf raises, 3 sets of 12–15.

Step 3: Set Your Rep Ranges and Rest Periods

Keep compound lifts in the 5–8 rep range and isolation work in the 10–15 range. Rest 2–3 minutes after heavy compounds and 60–90 seconds after accessories. Stop each set about 1–2 reps before failure so your form stays clean.

Exercise type Rep range Rest between sets Sets per exercise
Heavy compound 5–8 2–3 minutes 3–4
Secondary compound 8–10 90–120 seconds 3
Isolation 10–15 60–90 seconds 2–3

Step 4: Apply a Progression Rule Each Week

Progress by adding a small amount of load or one extra rep when you hit the top of the rep range on every set. For example, if you bench 135 pounds for 3 sets of 8, move to 140 pounds next week and aim for 6 reps. If you miss reps for two sessions in a row, reduce the weight by about 10 percent and rebuild. Log every session so you know what to beat.

Step 5: Plan Recovery and Adjust Volume

Each muscle group gets hit twice a week, which suits most intermediate lifters. Sleep 7–9 hours, eat enough protein and take a full rest day. If joints ache or performance drops for more than two weeks, drop one set per exercise for a week. Anyone with a medical condition, injury or joint problem should check with a doctor or physical therapist before starting a new program.

Common Mistakes to Avoid

  • Adding too many exercises per day, which leads to fatigue and sloppy form.
  • Skipping leg day or trimming it to one short session each week.
  • Changing exercises every week instead of progressing the same lifts.
  • Training to failure on every set, which slows recovery.
  • Ignoring the pull muscles, which can leave shoulders and posture out of balance.
  • Lifting straps: Helpful on heavy pulls when grip becomes the limit. View on Amazon
  • Adjustable dumbbells: Useful for building a push and leg routine without a full rack. View on Amazon
  • Resistance bands: Good for warm-ups, face pulls and accessory work on busy days. View on Amazon

If you are still choosing between program styles, compare Push Pull Legs Workout vs Bro Split (2026): Which Should You Choose? and Push Pull Legs Workout Sets and Reps: A Complete Guide (2026) before you commit.

FAQ

How many days per week should I train with a push pull legs split?

Most people run it six days per week, with each group trained twice. If six days is too much, three days per week works with the same groups alternating.

Can beginners follow this program?

Yes, but start with lighter weights and fewer sets, around two per exercise, for the first two weeks. Focus on learning the lifts before adding volume.

How long should I stay on one push pull legs program?

Most lifters run a block of 6 to 8 weeks, progressing the same lifts, before changing exercises or rep ranges.

Conclusion

A push pull legs workout program gives you a clear weekly structure with balanced volume across your whole body. Follow the day templates, use the rep ranges in the table, and add weight whenever you hit your top reps. Track your sessions, recover well and adjust as your strength grows.

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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.