Push Pull Legs Workout Plan
Pick where you train, your level and the number of days. You get a push pull legs routine for the week: a push day, a pull day and a leg day, with exercises, sets, reps and rest times. A 3 day PPL split fits a beginner; with experience you can run 6 day push pull legs. Below are exercises for these muscles with video and technique.
In short
A push pull legs routine splits the week into three workouts: push for the chest, shoulders and triceps, pull for the back and biceps, and legs. The 3 day PPL split runs Monday, Wednesday and Friday, with 4 or 5 exercises a day. With experience, 6 day push pull legs repeats every day twice, as a heavy day and a volume day. One workout takes from 25 to 45 minutes with the warm-up.
AtletIQ · Push Pull Legs Workout Plan · At the gym · Beginner · 3 days · atletiq.com/en/exercises/push-pull-legs/
Schedule
3 daysa week
35 minutes per workout with the warm-up.
- Sets per week 45
- Rest Tuesday, Thursday, Saturday, Sunday
Go down the list from top to bottom. In “3 × 10–12” the first number is sets and the second is reps per set. Rest between sets for the time shown.
Warm-up of about 5 minutes
Mon Pushabout 35 min · 5 exercises
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1
Dumbbell Bench PressHorizontal press · Chest
3 × 10–12rest 90 sec
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2
Dumbbell Shoulder PressOverhead press · Shoulders
3 × 10–12rest 90 sec
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3
ButterflyChest fly
3 × 12–15rest 60 sec
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4
Dumbbell Lateral RaiseLateral raise · Shoulders
3 × 12–15rest 60 sec
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5
Triceps PushdownTriceps
3 × 12–15rest 60 sec
Wed Pullabout 35 min · 5 exercises
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1
Close-Grip Front Lat PulldownVertical pull · Lats
3 × 10–12rest 90 sec
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2
Seated Cable RowsHorizontal row · Middle Back
3 × 10–12rest 90 sec
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3
Reverse Machine FlyesRear delt · Shoulders
3 × 12–15rest 60 sec
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4
Hammer CurlsBiceps
3 × 12–15rest 60 sec
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5
Dumbbell ShrugShrug · Traps
3 × 12–15rest 60 sec
Fri Legsabout 35 min · 5 exercises
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1
Leg PressLeg press · Quads
3 × 10–12rest 90 sec
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2
Dumbbell LungesLunge · Quadseach side
3 × 10–12rest 90 sec
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3
Leg ExtensionsLeg extension · Quads
3 × 12–15rest 60 sec
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4
Lying Leg CurlsLeg curl · Hamstrings
3 × 12–15rest 60 sec
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5
Seated Calf RaiseCalf raise · Calves
3 × 15–20rest 60 sec
Exercises by muscle in the PPL split
Push day: bench presses, flyes and push-ups
Push day: standing and seated presses, lateral raises
Push day: cable pushdowns and French presses
Pull day: pull-ups, pulldowns and rows
Pull day: barbell and dumbbell curls, hammer curls
Popular push pull legs exercises
24 exercises
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Video Barbell Full Squat Quads -
Video Barbell Bench Press — Medium Grip Chest -
Video Bent Over Barbell Row Lats - Video Triceps Pushdown Triceps
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Video Standing Military Press Shoulders - Video Dumbbell Lateral Raise Shoulders
- Video Leg Extensions Quads
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Video Incline Dumbbell Press Chest -
Video Barbell Curl Biceps -
Video Standing EZ Bar Curl Biceps -
Video Close-Grip Barbell Bench Press Triceps -
Video Wide-Grip Lat Pulldown Lats -
Video Dumbbell Flyes Chest -
Video Dips — Triceps Version Triceps -
Video Dumbbell Alternate Bicep Curl Biceps -
Video Machine Shoulder (Military) Press Shoulders - Video Leg Press Quads
- Video Dumbbell Shoulder Press Shoulders
- Video Dumbbell Bench Press Chest
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Video Lying Barbell Triceps Extension (French Press) Triceps -
Video Upright Barbell Row Shoulders -
Video Seated Bent-Over Rear Delt Raise Shoulders -
Video Underhand Cable Pulldowns Lats -
Video Alternate Hammer Curl Biceps
No exercises match these filters.
How to train
How the split is built
The push day works the chest, shoulders and triceps: bench press, overhead press, chest fly, lateral raise and a triceps extension. The pull day works the back, rear delts, biceps and traps: a vertical pull, a row, rear delt work, curls and shrugs. The leg day brings a squat or a leg press, a hip hinge, lunges, leg curls and calf raises. At home with dumbbells the set is the same without machines and a barbell: a push day of 4 exercises, pull and leg days of 5.
In the 3 day PPL split Monday is push, Wednesday is pull and Friday is legs. Every muscle works once a week at full volume. In the 6 day split Monday to Saturday run push, pull, legs, then the same again, and Sunday is free. Every muscle works twice a week. Six days are for experienced lifters only: a beginner does not have the time to recover.
Weight and progression
A beginner does 3 sets of 10–12 reps in the main lifts and 3 sets of 12–15 in isolation exercises and arm work. Choose a weight that leaves 2 reps in reserve at the end of a set.
With experience, on heavy day A the first two exercises get 4 sets of 6–10 reps, the barbell squat 4 sets of 6–8 and the other main lifts 3 sets of 10–12. On volume day B every main lift is 3 sets of 10–12. When you reach the top of the rep range in every set, add dumbbell or barbell weight.
Time and rest
The estimated time includes a warm-up of about 5 minutes and rest between sets. A set takes about 40 seconds, and an exercise done on each side twice as long. A beginner rests 90 seconds after main lifts and 60 seconds after isolation exercises and arm work. With experience on day A: 120 seconds after the first two exercises, 150 seconds after the barbell squat, 75 seconds after the other main lifts; isolation and arms 60 seconds.
At the gym a beginner trains about 35 minutes; with experience about 40 minutes on push and pull days and about 45 minutes on the leg day, and the volume days B take about 30 minutes. At home with dumbbells a workout takes from 25 to 45 minutes.
Log weights and sets in the AtletIQ app
AtletIQ saves the weight and reps of every set, calculates your working weight and shows your progress on each exercise.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
FAQ
How many days a week should I do push pull legs?
Three days is enough for a beginner: Monday, Wednesday and Friday. Every muscle gets work once a week and has time to recover. Six days fit an experienced lifter: every muscle works twice a week and Sunday stays free. If your weights drop from session to session, go back to three days.
Is a PPL split better than a full body workout?
A full body workout covers every muscle in one session and suits the start. A PPL split divides the same muscles over three days: the workout is shorter and each muscle gets more sets. If you have trained for less than three months, start with full body workouts and move to the split when you want more volume.
Is push pull legs better than an upper/lower split?
An upper/lower split takes four days: upper body and legs twice a week. The 3 day PPL split takes fewer days, and the 6 day split gives the same frequency with shorter workouts and a different type of session every day. With four days a week choose upper/lower. With three or six days choose push, pull and legs.
Upper lower split workout plan · Upper body workout · Leg workout
How do I add weight in a PPL split?
When you reach the top of the rep range in every set of an exercise, add weight. A beginner works in the 10–12 rep range, with experience on a heavy day 6–10. If your reps fall below the bottom of the range, go back to the previous weight and add it again in the next session.
How long should I rest between sets?
Rest is set in the scheme of every exercise: 60 seconds after isolation exercises and arm work, 75–90 seconds after main lifts, 120–150 seconds after the heavy exercises of day A with experience.
Can I do a PPL split at home?
Yes, with dumbbells: choose “At home with dumbbells”. Push day: dumbbell floor press, overhead press, lateral raise, French press. Pull day: one-arm dumbbell row, pullover, rear delt raise, curl, shrug. Leg day: squats, hip hinge, lunges, step-ups and calf raises. With no equipment the split does not work: there is nothing to pull on on a pull day.
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.