Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout split groups your training by movement pattern: pushing muscles on one day, pulling muscles on another, and legs on a third. Run it three days a week or six, and you get each muscle group trained twice weekly with enough recovery between sessions. This guide walks you through setting up the split, choosing exercises, and progressing week to week.

What Each Day Trains

Each day covers a set of muscles that work together during the same movement.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

  • Push day: chest, front and side delts, triceps. Example: flat barbell bench press, seated dumbbell shoulder press, cable lateral raises, triceps pushdowns.
  • Pull day: back, rear delts, biceps, forearms. Example: pull-ups or lat pulldowns, seated cable rows, face pulls, dumbbell curls.
  • Leg day: quads, hamstrings, glutes, calves. Example: back squats, Romanian deadlifts, leg press, seated calf raises.

Keep the order of exercises consistent: compound lifts first, then isolation work. Heavy compounds need fresh muscles and focus.

How to Set Up Your Weekly Schedule

You have two common options. A three-day version runs Push, Pull, Legs, then rests one day before repeating. A six-day version runs Push, Pull, Legs, Push, Pull, Legs with one rest day. If you are new to lifting, start with three days. For a broader comparison of the two, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps and Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide.

Sample three-day template

Day Focus Sets x Reps
Day 1 Push 3–4 sets x 6–10 reps for main lifts; 2–3 sets x 10–15 for accessories
Day 2 Pull 3–4 sets x 6–10 reps for rows and pulldowns; 2–3 sets x 10–15 for curls and face pulls
Day 3 Legs 3–4 sets x 6–10 reps for squats and RDLs; 2–3 sets x 10–15 for leg press and calves

Progressing Your Sets and Reps

Progression keeps the split working. Use a double progression method: pick a rep range, such as 8–12 reps. When you hit the top of the range on all sets with good form, increase the weight slightly the next session and drop back to the bottom of the range. Track every session so you know what to beat.

Steps to start your first week

  1. Pick one main lift per day and one or two accessories.
  2. Choose a weight that leaves 2–3 reps in reserve on your working sets.
  3. Log your sets, reps and weight.
  4. Add a small load or one rep when you clear the top of your range.
  5. Take a deload week every 6–8 weeks if performance drops.
  • Adjustable dumbbell set: covers pressing, rows and curls without filling a rack with plates. View on Amazon
  • Lifting straps: help your grip hold out on heavy pulling sets so your back gets the work. View on Amazon
  • Lifting belt: can add bracing support on heavy squats and deadlifts. View on Amazon

Common Mistakes and Tips

  • Skipping leg day. Legs are the largest muscles, so neglecting them creates imbalances.
  • Adding too many exercises. Four to six exercises per day is enough.
  • Ego lifting. Heavy weight with poor form slows progress and raises injury risk.
  • Ignoring rest. Sleep and two rest days a week matter as much as the sets.
  • Pulling too little. Match your pull volume to your push volume to protect your shoulders.

FAQ

How many days a week should I run a push pull legs split?

Three days a week suits most beginners and intermediates with busy schedules. Six days, with each session repeated, suits lifters who recover well and want more weekly volume.

Can I use this split if I am a beginner?

Yes. Start with the three-day version, keep weights light enough to master form, and add sets gradually. A longer walkthrough is in Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide.

Should I see a professional before starting?

If you have an injury, heart condition, or other health concern, consult a doctor or qualified coach before starting a new training program.

Conclusion

A push pull legs workout split gives you a clear structure: train pushing, pulling and legs on set days, and progress your weights over time. Start with three days a week, log every session, and build from there. Consistency over several months will matter far more than any single workout.

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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.