Key takeaways
- Push day trains chest, shoulders and triceps. Pull day trains back and biceps. Leg day trains quads, hamstrings, glutes and calves.
- Muscles that work together are trained together, so nothing is half-tired from the day before.
- Run it four to six days a week so each muscle is trained about twice a week.
- Three days a week only hits each muscle once. A full body plan is better at that frequency.
- Progress the same lifts for weeks, and log every session.
A push pull legs routine splits your training into three sessions: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps) and legs. You rotate through them across the week. It is a simple, effective split for building muscle, and it works best when you can train four to six days a week.
What is a push pull legs routine?
A push pull legs routine is a training split that groups exercises by movement. Everything that pushes weight away from you goes on one day, everything that pulls weight towards you goes on another, and the lower body gets its own day.
| Day | Muscles trained | Typical exercises |
|---|---|---|
| Push | Chest, shoulders, triceps | Bench press, overhead press, dips, lateral raises |
| Pull | Back, rear shoulders, biceps | Rows, pull-ups, pulldowns, face pulls, curls |
| Legs | Quads, hamstrings, glutes, calves | Squat, Romanian deadlift, leg press, leg curl |
Your triceps help with every pressing exercise, so they are trained on the same day as your chest and shoulders, then rested. Your biceps help with every row and pull-up, so they go with your back. There is little overlap between days, which makes recovery easier to manage.
Who should use a push pull legs split?
A push pull legs split suits people with some lifting experience who can train at least four days a week and whose main goal is muscle. It is a good choice for hypertrophy training, because it gives you room for more sets per muscle than a full body session allows.
It is a good fit if you:
- Have six months or more of consistent lifting behind you.
- Can get to the gym four to six times most weeks.
- Enjoy shorter, more focused sessions.
- Recover well and sleep reasonably.
It is a poor fit if you can only manage three sessions, or your week is unpredictable. On three days, each muscle is trained once a week, and a missed session means that muscle group goes a fortnight between workouts. In that case a full body workout plan will serve you better. If you are in your first months of lifting, start with a beginner gym routine and move to a split later.
What does a push pull legs routine look like?
A push pull legs routine has five or six exercises per session: one or two heavy compound lifts first, then lighter, higher-rep work. Here is a complete version.
Push
| Exercise | Sets | Reps |
|---|---|---|
| Barbell or dumbbell bench press | 3 | 6 to 10 |
| Seated dumbbell shoulder press | 3 | 8 to 12 |
| Incline dumbbell press or machine chest press | 3 | 8 to 12 |
| Cable or dumbbell lateral raise | 3 | 12 to 20 |
| Triceps pushdown | 3 | 10 to 15 |
| Overhead triceps extension | 2 | 10 to 15 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Pull-up or lat pulldown | 3 | 6 to 10 |
| Barbell or chest-supported row | 3 | 8 to 12 |
| Seated cable row | 3 | 10 to 12 |
| Face pull or rear delt fly | 3 | 12 to 20 |
| Barbell or dumbbell curl | 3 | 10 to 15 |
| Hammer curl | 2 | 10 to 15 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back squat or hack squat | 3 | 6 to 10 |
| Romanian deadlift | 3 | 8 to 12 |
| Leg press or Bulgarian split squat | 3 | 10 to 12 |
| Leg curl | 3 | 10 to 15 |
| Standing or seated calf raise | 3 | 10 to 15 |
| Hanging knee raise or cable crunch | 2 | 10 to 15 |
Rest 2 to 3 minutes on the first two exercises of each day and 1 to 2 minutes on the rest. End each set with one to three reps in reserve. On the last set of isolation exercises you can push closer to failure. Sessions should take about an hour.
If you want conventional deadlifts in the plan, put them first on one pull day or one leg day each week, for 3 sets of 5 to 8, and drop a set of rows or Romanian deadlifts that day to balance the load on your lower back. If you have an injury or a medical condition, speak to your GP or doctor before starting a new programme.
How do you schedule push pull legs across the week?
Schedule it so each muscle group is trained about twice a week, with rest days placed where your life needs them. There are three common ways.
| Days per week | Schedule | Frequency per muscle |
|---|---|---|
| 6 | Push, pull, legs, push, pull, legs, rest | Twice a week |
| 5 | Rolling: push, pull, legs, rest, push, pull, rest, then carry on with legs | About twice every 8 to 9 days |
| 4 | Rolling: train four days, always starting with the next session in the rotation | About once every 5 days |
| 3 | Push, pull, legs | Once a week |
The six-day version gives the most volume, but it demands the most recovery and leaves one rest day. It is too much for many people with a job and a family. The rolling five-day or four-day versions are often the better choice. You do the next session in the sequence each time you train.
If you are deciding how many days you can realistically commit to, read how many days a week you should train.
How do you progress on push pull legs?
Progress by adding reps within your rep range, then adding weight. Aim to beat last time's numbers by a small amount on at least one or two exercises per session.
- Keep the same exercises for eight to twelve weeks so you can measure change.
- When every set reaches the top of the range, add the smallest weight increase and build the reps back up.
- If you train each day twice a week, you can use the same session both times or use two slightly different versions, for example a barbell bench press on one push day and an incline dumbbell press first on the other.
- Take a lighter week every six to eight weeks, or when your lifts dip and you feel worn down.
The method is covered fully in progressive overload explained.
What are the common mistakes with this split?
The most common mistake is doing too much. A split makes it easy to keep adding exercises until every session lasts two hours.
- Too many sets. Six exercises done well beats ten done tired. Add sets only when progress slows and recovery is good.
- Going easy on legs. Leg day is the hardest, so it is the one people cut short or skip.
- Neglecting the back of the shoulder. Keep face pulls or rear delt work in every pull day to balance all the pressing.
- No rest days. Running the six-day version for months without a break usually ends in stalled lifts and sore joints.
- Under-eating. A high-volume split needs fuel and protein. The calorie and protein calculator will give you a starting target.
JR builds splits like this into the muscle building programme when they suit the client's schedule, and uses something simpler when they do not.
Frequently asked questions
Is push pull legs good for beginners?
It can work, but it is rarely the best starting point. Beginners progress fastest by practising the main lifts several times a week, which a full body routine does better. A push pull legs split makes more sense after several months of consistent training, once you need more volume and can reliably train four or more days.
Can you do push pull legs three days a week?
You can, but each muscle is then trained only once a week, which is less effective for most people than twice. It can maintain muscle and build some in less experienced lifters. If three days is your limit, a full body plan or an upper, lower, full body week will usually give you better results for the same time.
Should you do cardio on a push pull legs routine?
Yes, if it fits your goal and recovery. Daily walking suits everyone. One to three short cardio sessions a week can sit after a lifting session or on a rest day. Avoid hard running or cycling the day before leg day, because tired legs will limit your squats and reduce the quality of the session.
The bottom line
Push pull legs is a clear, flexible way to organise four to six training days. Keep the sessions focused, train each muscle about twice a week, progress steadily and protect your recovery. If you would like a split built around your week, with JR adjusting it at every check-in, apply for coaching.
This guide is general information for healthy adults and is not medical advice. If you have a health condition, are pregnant or take medication, speak to your GP before changing your training or diet. Results vary from person to person.
