Tiger Fitness Push/Pull Legs: A Step-by-Step Guide to Building Your Split

By Graham Fisher

Updated November 2026

A tiger fitness push/pull legs split is a training template that groups your workouts by movement pattern instead of by body part alone. In this guide, you will learn how to organize the week, choose exercises, set sets and reps, and progress each session over time. By the end, you will have a printable plan you can run for at least eight weeks.

What the Tiger Fitness Push/Pull Legs Approach Means

Push/pull/legs training sorts exercises into three categories. Push days train movements that move weight away from your body, such as presses and triceps work. Pull days train movements that bring weight toward you, such as rows, pulldowns and biceps work. Leg days cover squatting, hinging and lower-body accessories. When people search for a tiger fitness push pull legs program, they are usually looking for this same three-category structure, presented as a clear weekly schedule with sets, reps and rest guidance.

Shopping for one? See our guide: Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026.

The main advantage is recovery. Muscles that worked on Monday are not hit again hard until the next push day, while the total weekly volume for each muscle group stays high. Most lifters run this split three to six days per week, depending on how much time they have.

Step 1: Choose Your Training Frequency

Pick a schedule before you pick exercises. Two common layouts work well:

• Three-day rotation: Push, Pull, Legs, then rest, and repeat. Each muscle group trains once per week. This suits beginners or anyone training around a demanding job.
• Six-day rotation: Push, Pull, Legs, Push, Pull, Legs, then one rest day. Each muscle group trains twice per week, which generally produces more growth for intermediate lifters.

If you are new to lifting, start with three days and add a fourth or fifth session only after you can recover well for two to three weeks in a row.

Step 2: Build Each Workout

Every session should start with your heaviest compound lift, then move to supporting movements and finish with isolation work. Use the structure below as a starting template.

Push Day

1. Barbell or dumbbell 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 15 reps

Pull Day

1. Pull-up or lat pulldown: 3 sets of 6 to 10 reps
2. Chest-supported or barbell row: 3 sets of 8 to 10 reps
3. Seated cable row: 3 sets of 10 to 12 reps
4. Face pull: 3 sets of 12 to 15 reps
5. Dumbbell or cable curl: 3 sets of 10 to 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. Leg extension: 3 sets of 12 to 15 reps
4. Seated or lying leg curl: 3 sets of 10 to 12 reps
5. Standing or seated calf raise: 3 sets of 12 to 20 reps

Step 3: Set Rest Periods and Effort Levels

Rest between sets depends on the exercise. Rest two to three minutes after heavy compounds in the 6 to 8 rep range, and 60 to 90 seconds after isolation work. Aim to finish each working set with one to three reps left in the tank. If you could complete five more reps, the weight is too light. If you cannot finish the target range with good form, reduce the load slightly.

Step 4: Use a Progression Rule

Progression tells you when to add weight. A simple double progression method works well for this split:

• Pick a rep range, such as 8 to 10 for a dumbbell press.
• Use a weight that lets you complete the lower end of the range on all sets.
• Once you hit the top of the range on every set with good form, increase the weight by the smallest jump available.
• Reset to the lower end of the range and repeat.

Log every session in a notebook or app. Without records, most people repeat the same weights for months without noticing.

Step 5: Track Recovery and Adjust

Watch for signs that the program is too much: persistent soreness that lasts beyond three days, joint pain, falling strength across several sessions, poor sleep and low motivation. If these appear, drop one set per exercise or take an extra rest day. If you are dealing with an injury or a medical condition, check with a physician or physical therapist before continuing.

Sample Weekly Schedule

Checklist Before You Start

• A training log or app to record weights and reps
• Access to a bench, rack or adjustable dumbbells
• A cable station or resistance bands for isolation work
• A warm-up of five to ten minutes, plus one light ramp-up set per main lift
• A commitment to eight weeks before judging results

Common Mistakes

• Skipping the leg day. Leg work is easy to drop, but it affects strength and posture across the whole body.
• Adding exercises instead of progressing them. More movements rarely beat adding weight to the core lifts.
• Training to failure every set. Stopping one to three reps short keeps fatigue manageable across the week.
• Ignoring the pull muscles. Lifters who push a lot often need more rowing and rear-delt work to keep shoulders healthy.
• Changing the plan every two weeks. Stick with a template long enough to see whether your numbers rise.

If you are still deciding whether this structure fits your goals, compare it with a full-body routine. The article Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals? walks through the trade-offs. For a beginner-friendly starting point, see Push/Pull Legs Workout Plan for Beginners at Home: 5 Best Picks (2026). Lifters who want a longer template can review Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps. If your schedule is tight, Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan offers a shorter alternative. For a broader look at the split itself, What Does Push Pull Legs Mean? A Simple Guide to the Split gives useful background.

Recommended gear

Most of this program runs on a standard gym setup, but a few items make the early weeks easier.

• Adjustable dumbbells: They allow fine weight jumps for progression on pressing and rowing exercises. View on Amazon
• Resistance bands: Useful for face pulls, band pull-aparts and warm-ups when cables are busy. View on Amazon
• Lifting straps: Help you keep grip from limiting heavy rows and pulldowns. View on Amazon

FAQ

Is a tiger fitness push/pull legs split good for beginners?

Yes, especially the three-day version. It teaches the main lifts while keeping weekly volume manageable. Beginners should focus on learning form and progressing weights before adding more sets.

How many sets per muscle group should I do each week?

Many lifters aim for roughly 10 to 20 hard sets per muscle group per week, spread across two sessions when possible. Start on the lower end and add volume only if recovery stays good.

Can I do push/pull/legs with dumbbells only?

Yes. Replace barbell pressing with dumbbell pressing, use dumbbell rows instead of barbell rows, and swap squats for goblet squats or split squats.

How long should I stick with this split?

Commit to at least eight weeks, then reassess. Track your numbers and body measurements, and change exercises or rep ranges only when progress stalls for three or more weeks.

Should I do cardio on this program?

Light cardio such as walking or cycling supports recovery and heart health. Keep high-intensity sessions limited so they do not interfere with leg days.

What should I eat to support this training?

Eat enough protein, roughly 0.7 to 1 gram per pound of body weight for many lifters, and enough total calories to support training. Adjust based on your goals and any medical guidance you have received.

Do I need to warm up before each session?

Yes. Spend five to ten minutes on light cardio and mobility, then perform one or two ramp-up sets before each heavy compound lift.

Conclusion

A tiger fitness push/pull legs split gives you a clear weekly structure, balanced muscle coverage and a simple way to track progress. Choose a frequency you can recover from, use the sample exercises and rep ranges above, and apply a double progression rule. Give the plan eight weeks, keep a log, and adjust volume only when the signs of overtraining appear.

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.