Push Pull Legs Workout Routine PDF: A Step-by-Step Guide to a Printable Plan

By Colin Foster

Updated November 2026

A push pull legs workout routine PDF is a printable training plan that splits your week into three movement groups: pushing muscles, pulling muscles and legs. Used well, it gives you a clear schedule, a place to log sets and reps, and a built-in way to add weight over time. This guide walks you through building or choosing a PDF-ready version, setting the right volume, and tracking progress so the plan actually works.

What a Push Pull Legs PDF Should Contain

A useful printable plan does more than list exercises. Before you download or design one, check that it includes the following elements. Plans missing these tend to leave you guessing on the day you train.

Shopping for one? See our guide: Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026).

• A weekly schedule showing which day is push, pull and legs, and where rest days fall.
• Exercise order with the main compound lift first and accessories after.
• Sets and rep ranges written as targets, such as 3 x 6–8, not vague instructions like “a few sets.”
• Rest periods for heavy compounds versus isolation work.
• Blank log columns for load, reps achieved and notes, so you can track progression.
• A progression rule that tells you when to add weight or reps.

Step 1: Understand the Push Pull Legs Split

The split groups muscles by movement pattern rather than by body part alone. Push days train muscles that extend the joints: chest, front and side delts, and triceps. Pull days train muscles that flex the joints: back, rear delts, biceps and forearms. Leg days cover quads, hamstrings, glutes and calves.

Sample weekly layout

Most people run the split six days a week, with one rest day. A common arrangement is Push, Pull, Legs, Push, Pull, Legs, then rest. That places each muscle group twice per week, which is a reasonable frequency for most lifters. If six days is too much, a three-day version (one full cycle, rest, repeat) works, though each group then trains only once weekly. For a deeper look at the six-day structure, see Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026) and Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps.

Choosing your training days

1. Count how many days per week you can train without skipping sessions.
2. If you can only do three, run one full cycle per week.
3. If you can do four or five, consider running the cycle once and adding a second push or pull day.
4. If you can do six, use the standard two-cycle layout above.

Step 2: Set Up Your Exercise Selection

Each day should begin with one heavy compound movement and follow with two or three supporting exercises. Keep the list short enough that you can finish in 60 to 75 minutes.

Push day example

• Barbell or dumbbell bench press: 3 x 6–8
• Seated overhead press: 3 x 8–10
• Incline dumbbell press: 3 x 10–12
• Cable lateral raise: 3 x 12–15
• Triceps pushdown: 3 x 10–12

Pull day example

• Barbell row or chest-supported row: 3 x 6–8
• Lat pulldown or pull-up: 3 x 8–10
• Seated cable row: 3 x 10–12
• Face pull: 3 x 12–15
• Dumbbell curl: 3 x 10–12

Leg day example

• Back squat or leg press: 3 x 6–8
• Romanian deadlift: 3 x 8–10
• Walking lunge or Bulgarian split squat: 3 x 10 per leg
• Leg curl: 3 x 10–12
• Standing calf raise: 3 x 12–15

Step 3: Build the Printable Layout

When you turn these lists into a PDF, arrange each training day as its own block. A simple table works well for logging. Use the same column structure on every page so your eye can move quickly during a session.

Checklist for the PDF

1. One page per training day, or one page for the full week if space allows.
2. Rep ranges written as targets, with a line for the working weight.
3. A column for warm-up sets, separate from working sets.
4. A weekly summary page with body weight and sleep notes, if you track them.
5. A margin note reminding you of your progression rule.

Step 4: Apply Progressive Overload

A plan without progression is just a list of workouts. The simplest rule is double progression: work within the rep range for each exercise, and once you hit the top of the range on all working sets, increase the load by the smallest increment available and drop back to the bottom of the range.

For example, if your bench press target is 3 x 6–8 and you hit 8, 8, 8 at 135 lb, move to 140 lb (or the nearest plate increment you own) and aim for 6, 6, 6. Upper-body lifts often progress in 2.5 to 5 lb steps. Lower-body lifts may jump 5 to 10 lb.

When you cannot hit the bottom of the rep range for two consecutive sessions, reduce the load by about 5 to 10 percent and rebuild. Write these decisions in the notes column so you can see the pattern over weeks.

Step 5: Plan Warm-Ups and Recovery

Warm up with two or three lighter sets of your first exercise before working sets. A common approach is 50 percent of working weight for 8 reps, then 70 percent for 4 reps, then 85 percent for 2 reps. Spend five minutes on light cardio and a few mobility drills for the muscles you are about to train.

Schedule rest days deliberately. If a muscle group feels unusually sore for several sessions, or your performance drops across three weeks, add a deload week at about half your normal volume. If you have an injury or a medical condition, check with a physician or physical therapist before starting a new program.

Common Mistakes to Avoid

• Too many accessories. Five compound-heavy movements plus eight isolation exercises will leave you exhausted by week three. Cap each day at about six exercises.
• Skipping the log. A PDF is only useful if you fill it in. Write every set, even when you feel you will remember.
• Chasing ego weights. Lifting loads you cannot control shortens the rep range you can actually use and raises injury risk. Pick a load that lets you hit the target reps with clean form.
• Ignoring the weak group. If legs are consistently skipped, the split is not working as designed. Protect leg day as a non-negotiable session.
• Changing exercises every week. Keep the same movements for at least four to six weeks so you can measure progression.

Tips for Getting the Most From Your Plan

• Print two copies: one to carry and one as a backup.
• Use a pencil or a clipboard with a plastic sleeve if you sweat through paper.
• Review your log every four weeks and note which exercises have stalled.
• Swap one accessory per cycle if a movement causes persistent joint discomfort.
• If you are new to lifting, start with the three-day version and add days as recovery allows. More sessions are only helpful if you can recover from them.

Recommended gear

Most of what you need is standard gym equipment, but a few items make logging and training easier at home or in a crowded gym.

• Adjustable dumbbells let you progress in small increments on accessory lifts without owning a full rack of fixed weights. View on Amazon
• A lifting belt can support heavy squats and rows when you are working in the 3 to 6 rep range. View on Amazon
• A clipboard with a storage clip keeps your printed PDF flat and protected from sweat and chalk. View on Amazon
• Resistance bands work well for warm-ups, face pulls at home and extra volume on rest days. View on Amazon

For bodyweight and home-friendly options built around the same split, see Push/Pull Legs Bodyweight Workout: A 6-Day Home Plan With Sets and Reps and Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026).

FAQ

Is a push pull legs workout routine PDF good for beginners?

Yes, provided you start with fewer days and lighter loads. Beginners often do well with the three-day version, running one full cycle per week, and focusing on mastering the main compound lifts before adding volume. For a beginner-focused layout, read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide.

How many sets and reps should each exercise have?

Most people do 2 to 4 working sets per exercise. Heavy compounds typically use 6 to 8 reps, while accessories use 10 to 15. Each muscle group usually gets 10 to 20 hard sets per week across both training days for it, adjusted to recovery.

Should I train push, pull and legs on separate days or together?

The standard split trains each group on separate days. Combining them into fewer sessions is possible but shifts the plan toward full-body training, which is a different structure. Keep the days separate to follow the routine as written.

How long should each session take?

Most sessions run 60 to 75 minutes including warm-ups. If yours consistently runs longer, cut one accessory exercise rather than rushing the main lifts.

Can I use this plan for fat loss?

Yes. The split works for body composition goals when paired with a calorie deficit and adequate protein. Keep loads high enough to preserve strength during the cut. See Push Pull Legs Workout for Cutting: 7 Best Picks Compared (2026) for more on that approach.

What if I miss a day?

Resume with the next day in the sequence rather than trying to catch up with two sessions. Missing one session will not undo progress, but repeated skipping will.

Do I need special equipment?

A standard gym with barbells, dumbbells, cables and machines covers everything in this guide. At home, a pair of adjustable dumbbells and resistance bands can cover most movements with reasonable substitutions.

When should I see a professional?

If you have a joint injury, heart condition, pregnancy, or any symptom such as chest pain or dizziness during training, speak with a physician or certified trainer before starting or changing a program.

Conclusion

A push pull legs workout routine PDF gives you a clear weekly structure, measurable targets and a log for tracking progress. Build the layout around compound lifts, use double progression to add load, and keep your exercise list short enough to finish each session. Print your plan, fill in every set, and review it every four weeks to keep improving.

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.