Push pull legs routine: 3 and 6 day split
In short
- Push pull legs splits training by movement: pushing muscles, pulling muscles and legs, each on its own day.
- Run it 6 days a week to train each muscle twice, or 3 days a week as a lighter version.
- It suits lifters with 6+ months of experience who want more volume per muscle.
- Beginners usually do better on full body three times a week.
A push pull legs routine splits training into three days: push (chest, shoulders, triceps), pull (back, biceps) and legs. Run it six days a week to hit every muscle twice, or three days a week as a lighter version. PPL suits lifters with at least 6 months of training who want more volume per muscle. Beginners usually progress faster on a full body routine.
How the push pull legs split works
Muscles that work together train on the same day. Pressing a bar also works the shoulders and triceps, rowing works the biceps. Grouping them means one muscle rests while another trains.
| Day | Muscles | Main lifts |
|---|---|---|
| Push | chest, shoulders, triceps | bench press, overhead press, dips |
| Pull | back, rear delts, biceps | rows, pulldowns, curls |
| Legs | quads, hamstrings, glutes, calves | squat, Romanian deadlift, lunges |
Push day
- Barbell bench press: 4 × 6-8
- Machine shoulder press: 3 × 8-10
- Incline dumbbell chest press: 3 × 8-12
- Dumbbell lateral raise: 3 × 12-15
- Cable pushdown: 3 × 10-12
Pull day
- Barbell Pendlay row: 4 × 6-8
- Lat pulldown: 3 × 8-10
- Seated cable row: 3 × 10-12
- Dumbbell bent-over rear delt fly: 3 × 12-15
- Barbell biceps curl: 3 × 8-12
Legs day
- Barbell squat: 4 × 6-8
- Barbell Romanian deadlift: 3 × 8-10
- Leg press: 3 × 10-12
- Lying leg curl: 3 × 10-12
- Seated calf raise: 3 × 12-15
3-day vs 6-day push pull legs
| Version | Schedule | Each muscle per week | Who it suits |
|---|---|---|---|
| 3 days | push, pull, legs, then rest | once | busy schedule, maintenance |
| 6 days | push, pull, legs, push, pull, legs, rest | twice | more volume, faster growth |
Schoenfeld and colleagues (2016) found that training a muscle twice a week grows more muscle than once a week. That makes the 6-day version the stronger choice for growth. If six days is too many, an upper lower split on four days also trains each muscle twice.
How to progress on PPL
Start the main lift of each day with a weight you can lift for the bottom of the rep range. Add reps each week, and when every set reaches the top of the range, add weight. Around 10-20 hard sets per muscle a week is the range linked to the most growth (Schoenfeld and colleagues, 2017). The 6-day plan above gives about 10-15.
Growth also needs food. The protein calculator shows your daily target, and the calorie calculator your calories for maintenance or a lean bulk.
Bottom line
Push pull legs is a strong choice once you can train six days a week and want more volume. If you can only manage four days, an upper lower split gives the same twice-a-week frequency with less time in the gym.
Tonus has split programs for intermediate and advanced lifters next to full body plans for beginners. The workout log keeps every set, the rest timer runs between sets, and any exercise can be swapped for a similar one when the equipment is busy.
Frequently asked questions
Is push pull legs good for beginners?
It works, but full body is usually better for the first 3-6 months. A 3-day PPL trains each muscle only once a week, while full body trains it three times.
How many exercises per push pull legs day?
Five or six: two or three compound lifts and two or three isolation exercises. More than that tends to drag the session past 75 minutes.
Can I do push pull legs 4 days a week?
Yes, rotate the days continuously: push, pull, legs, push, then pull, legs, push, pull the next week. Each muscle gets trained about 1.3 times a week.
Sources
- Schoenfeld B. J. et al. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 2016 doi.org/10.1007/s40279-016-0543-8
- Schoenfeld B. J. et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci, 2017 doi.org/10.1080/02640414.2016.1210197
This article is for general information and does not replace medical advice.
