Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout reddit search usually turns up the same question: does this split actually work, and how do you run it without burning out? This guide gives you a complete three-day structure, sample sets and reps, and a simple way to progress each week. You will finish with a plan you can start tomorrow.

How the Push Pull Legs Split Is Organized

The split groups muscles by movement pattern rather than by body part. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Most lifters on reddit run this as a six-day rotation (push, pull, legs, push, pull, legs) with one rest day, or as a three-day version with a rest day between sessions.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

If you are still deciding between this and other layouts, the comparison in Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? lays out the tradeoffs clearly.

Sample Push, Pull and Leg Day Workouts

Keep each session between 45 and 60 minutes. Rest 2 to 3 minutes on compound lifts and 60 to 90 seconds on accessories.

Push Day

  1. Barbell bench press: 3 sets of 6 to 8 reps
  2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
  3. Incline dumbbell press: 3 sets of 10 to 12 reps
  4. Cable lateral raise: 3 sets of 12 to 15 reps
  5. Triceps pushdown: 3 sets of 10 to 12 reps

Pull Day

  1. Pull-ups or lat pulldown: 3 sets of 6 to 10 reps
  2. Barbell or chest-supported row: 3 sets of 8 to 10 reps
  3. Face pulls: 3 sets of 12 to 15 reps
  4. Incline dumbbell curl: 3 sets of 10 to 12 reps
  5. Hammer curl: 2 sets of 12 reps

Leg Day

  1. Back squat or leg press: 3 sets of 6 to 10 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Walking lunge or Bulgarian split squat: 3 sets of 10 per leg
  4. Leg curl: 3 sets of 10 to 12 reps
  5. Standing calf raise: 4 sets of 12 to 15 reps

How to Progress Week to Week

Use double progression. Pick a rep range for each exercise, such as 8 to 10. Work at that range until you can complete every set at the top number with clean form. Then add weight, usually 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts, and drop back to the bottom of the range.

Week Focus Typical Effort
1–2 Learn form, find working weights 2–3 reps in reserve
3–5 Add load using double progression 1–2 reps in reserve
6 Deload: cut sets by about half 4+ reps in reserve

For a full periodized template with more volume options, see Push Pull Legs Workout Sets and Reps: A Complete Guide (2026).

Choosing Gear and Setting Up Your Training Space

You need a barbell, a set of adjustable dumbbells or fixed pairs, a bench, a squat rack or safety pins, and a cable or lat pulldown station if your gym has one. A pull-up bar is worth adding for home sessions. If you train at home, Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026) covers the equipment options in more detail.

Common Mistakes to Avoid

  • Doing too many sets on day one. Start with 10 to 12 hard sets per muscle group per week and build from there.
  • Skipping leg day or treating it as optional. Lower body work is the most common gap in this split.
  • Ignoring the pull side. Balance pushing and pulling volume to protect your shoulders.
  • Training to failure on every set. Leave 1 to 3 reps in reserve on most work.
  • Changing exercises weekly. Keep the same main lifts for at least four weeks so you can track progress.

FAQ

Is push pull legs good for beginners?

It can work, but many beginners do better starting with a simpler full body routine for a few months. Once you can perform the main lifts with solid form, the split is a reasonable next step.

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

Three days a week works well for most people, with each session done once. Six days a week, rotating through the split twice, suits lifters with more recovery capacity and time.

Should I consult a professional before starting?

If you have an injury, heart condition, or have been inactive for a long time, speak with a doctor or physical therapist before beginning any new training program.

Conclusion

The push pull legs split is organized, flexible and easy to track, which explains its popularity in reddit training communities. Start with three days a week, use double progression on every lift, and keep your exercise selection stable for a month at a time. Adjust volume and frequency as your recovery and goals become clearer.

Ready to choose one?

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.