Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout splits your training into three movement groups: pushing muscles, pulling muscles and leg muscles. Done right, it lets you train each area hard while still giving it enough recovery. This guide walks you through how to set up the split, how many sets and reps to use, how to progress week to week, and what to avoid so you get results without burning out.

What a Push Pull Legs Workout Actually Is

The push pull legs workout, often shortened to PPL, groups exercises by the direction of force rather than by body part. Push days cover chest, shoulders and triceps, since those muscles press weight away from the body. Pull days cover back, rear delts and biceps, which draw weight toward the body. Leg days cover quads, hamstrings, glutes and calves.

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Because each group is trained once or twice a week, you can work a muscle hard, recover, and return with fresh strength. The most common version runs six days: push, pull, legs, then repeat, with one rest day after each full cycle or a rest day built into the week. Some lifters run it three days a week as a full rotation, but six days gives the most volume per muscle. We also found Beginner Pull Up Bar Workout: A Step-by-Step Guide for Beginners useful on this point.

Step 1: Decide How Many Days You Can Commit To

Before you pick exercises, be honest about your schedule. The split works in several formats:

  • 3 days per week: Push, pull, legs on alternating days, with a rest day between each. Each muscle gets trained once a week. Good for beginners or busy schedules.
  • 4 days per week: Push, pull, rest, legs, push, pull, rest. Some muscles get extra frequency.
  • 6 days per week: Push, pull, legs, push, pull, legs, then rest. Each muscle is trained twice a week. Best for intermediate and advanced lifters who recover well.

Pick the number of days you can train consistently for at least eight to twelve weeks. Missing sessions is the fastest way to stall progress, so a realistic plan beats an ambitious one you cannot keep up.

Step 2: Build Each Day Around Compound Lifts

Start every session with the heaviest, most demanding movement, then move to accessory work. Compounds (exercises using several joints) build the most strength and muscle per hour.

Push Day

  • Barbell or dumbbell bench press: 3–4 sets of 6–10 reps
  • Overhead press (barbell or dumbbell): 3 sets of 6–10 reps
  • Incline dumbbell press: 3 sets of 8–12 reps
  • Cable or dumbbell lateral raise: 3 sets of 12–15 reps
  • Triceps pushdown or overhead extension: 3 sets of 10–15 reps

Pull Day

  • Deadlift or Romanian deadlift: 3 sets of 5–8 reps (conventional deadlifts are heavier; RDLs target hamstrings and lower back)
  • Pull-up or lat pulldown: 3–4 sets of 6–10 reps
  • Seated cable row or chest-supported row: 3 sets of 8–12 reps
  • Face pull: 3 sets of 12–15 reps
  • Dumbbell or barbell curl: 3 sets of 8–12 reps

Leg Day

  • Back squat or front squat: 3–4 sets of 5–8 reps
  • Leg press or hack squat: 3 sets of 10–12 reps
  • Romanian deadlift or leg curl: 3 sets of 8–12 reps
  • Walking lunge or Bulgarian split squat: 3 sets of 10 reps per leg
  • Standing or seated calf raise: 3–4 sets of 12–15 reps

Step 3: Set Your Sets, Reps and Rest Periods

Use a simple rep range system so you always know what to aim for.

Goal Compound Reps Accessory Reps Rest Between Sets
Strength 3–6 6–8 2–4 minutes
Muscle growth 6–10 10–15 90 seconds to 2 minutes
Endurance and conditioning 12–15 15–20 45–60 seconds

For most people chasing size, the 6–10 range on compounds and 10–15 on accessories is the sweet spot. Count only working sets, not warm-ups. Aim to finish each set with about one to three reps left in the tank.

Step 4: Progress Each Week Without Guessing

Progression is what turns a routine into a program. Use one of these methods:

  1. Double progression: Pick a rep range, such as 8–12. Work at a weight until you hit 12 reps on every set. Then increase the weight by the smallest jump you have (often 2.5–5 pounds for upper body, 5–10 pounds for lower body) and start again at 8.
  2. Add reps: Keep the same weight and try to add one rep per session until you reach the top of the range.
  3. Add weight on a schedule: For beginners, adding a small amount to the bar every session on main lifts can work for a few months before it slows.

Log every session. A notebook or a workout app is enough. Without records, you will repeat the same weights and call it training.

Step 5: Plan Recovery and Nutrition

Muscle grows during recovery, not in the gym. Aim for seven to nine hours of sleep, eat enough protein (a common target is around 0.7 to 1 gram per pound of body weight, though needs vary), and eat enough total calories to support training. If your goal is fat loss, a moderate calorie deficit with high protein helps you keep strength while losing weight.

If you have a medical condition, are pregnant, or are new to heavy lifting, talk with a doctor or a qualified coach before starting a new program.

Sample Weekly Schedule

Day Focus Key Exercises
Monday Push Bench press, overhead press, lateral raise, triceps pushdown
Tuesday Pull Deadlift or RDL, pull-up or pulldown, row, face pull, curl
Wednesday Legs Squat, leg press, leg curl, lunge, calf raise
Thursday Push Incline press, overhead press, cable fly, skull crusher
Friday Pull Row variation, lat pulldown, rear delt fly, hammer curl
Saturday Legs Front squat or hack squat, RDL, leg extension, seated calf raise
Sunday Rest Walk, mobility, sleep

Checklist Before You Start

  • Choose 3, 4 or 6 training days you can keep for at least eight weeks
  • Pick two or three exercises per muscle group, favoring compounds
  • Write down starting weights for every exercise
  • Set a rep range for each exercise and a rest timer
  • Decide your progression method (double progression is a good default)
  • Schedule a deload week every 6–8 weeks, cutting volume or weight by about 40–50 percent
  • Have a tracking method ready: notebook or app

Common Mistakes

  • Skipping leg day. It is the most common gap. Leg training builds the largest muscles in the body and supports overall strength.
  • Too much volume too soon. Beginners often do 25 sets per muscle per week and burn out. Start with 10–14 weekly sets per muscle and build from there.
  • Ego loading. Using weights you cannot control drops range of motion and raises injury risk. Keep form strict.
  • Ignoring the pull side. Lifters who push a lot without enough rowing or pulling often develop rounded shoulders and nagging shoulder pain. Match your pushing volume with pulling.
  • Changing exercises every week. Keep the same core lifts for at least 6–8 weeks so you can measure progress.
  • Not tracking. If you cannot say what you lifted last week, you are not progressing on purpose.

Tips for Getting More From the Split

  • Warm up with two or three lighter sets of your first exercise before working sets.
  • Use full range of motion on stretches where possible, such as the bottom of a dumbbell fly or the bottom of a squat, if your joints allow.
  • Rotate accessory exercises every 4–6 weeks while keeping main lifts stable.
  • If a joint hurts (not just a muscle burn), stop the movement and substitute a variation that feels comfortable.
  • Take a deload week every six to eight weeks, or sooner if sleep and motivation drop.

A few inexpensive tools make the split easier to run at home or in a commercial gym.

  • Adjustable dumbbells: Let you change load quickly between push, pull and leg exercises, which is useful when you are working through a full rotation at home. View on Amazon
  • Lifting straps: Help you keep grip from becoming the limiting factor on heavy pulls and rows, so your back gets the work. View on Amazon
  • Lifting belt: Some lifters find a belt helpful on heavy squats and deadlifts; it is best used on top sets rather than every warm-up. View on Amazon
  • Workout tracking app: Logging sets, reps and weights makes double progression easy to follow. View on Amazon

FAQ

Is push pull legs good for beginners?

It can be, but a three-day version is usually a better starting point. Beginners recover quickly and learn faster from a simpler schedule. Move to six days only after you have several months of consistent training.

How long should each push pull legs session last?

Most sessions run 45 to 75 minutes. Limit yourself to five or six exercises and keep rest periods in mind, since long rests stretch the session.

Can I build muscle with a push pull legs workout?

Yes. The split provides enough weekly volume per muscle for growth when paired with progressive overload, adequate protein and sleep. Results depend on consistency and total calorie intake.

Should I train abs in a push pull legs routine?

Abs can be added to any day in small amounts, such as 2–3 sets of planks, crunches or leg raises. Core work supports lifts but does not replace them.

What if I miss a day?

Do not try to double up. Resume the planned sequence the next day. If you miss a full week, restart at slightly lower weights for the first session and build back up.

Can I do push pull legs at home?

Yes, with dumbbells, resistance bands, a pull-up bar and bodyweight movements. Exercise selection will be narrower, so focus on progression by adding reps, slowing tempo or using heavier bands or dumbbells.

How do I know if I am overtraining?

Warning signs include persistent soreness, dropping performance across several sessions, poor sleep, irritability and joint pain. Take an extra rest day or a deload week, and see a healthcare professional if symptoms continue.

Conclusion

A push pull legs workout gives you a clear structure: train pushing, pulling and leg muscles on separate days, use compound lifts first, and progress by logging your sets and adding weight or reps over time. Pick a schedule you can sustain, keep volume reasonable for your experience, and protect your sleep and nutrition. Run the plan consistently for at least eight weeks before judging it.

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.