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Intermediate

Push / Pull / Legs Workout Routine

Push/pull/legs splits training into pressing muscles, pulling muscles and lower body. Three sessions run on rotation, so training three to six days a week uses the same plan. You just run through the cycle more often.

3 days a week · 15 exercises · Gym · free, no account needed to read

  • glutes
  • biceps
  • chest
  • hamstrings
  • quads
  • shoulders
  • upper back
  • calves
  • lats
  • triceps
Try Push free
Clay illustration of a power rack

Push

5 exercises · ~40 min

  1. 1
    Barbell Bench PressBarbell
    3 × 8-10
  2. 2
    Standing Military PressBarbell
    3 × 8-10
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 8-10
  4. 4
    Side Lateral RaiseDumbbell
    3 × 10-12
  5. 5
    Triceps PushdownCable
    3 × 10-12
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Pull

5 exercises · ~40 min

  1. 1
    Bent Over Barbell RowBarbell
    3 × 8-10
  2. 2
    Wide-Grip Lat PulldownCable
    3 × 8-10
  3. 3
    Seated Cable RowsCable
    3 × 8-10
  4. 4
    Barbell CurlBarbell
    3 × 10-12
  5. 5
    Hammer CurlsDumbbell
    3 × 10-12
Customize this day

Legs

5 exercises · ~45 min

  1. 1
    Barbell SquatBarbell
    3 × 8-10
  2. 2
    Romanian DeadliftBarbell
    3 × 8-10
  3. 3
    Bulgarian Split SquatDumbbell
    3 × 8-10
  4. 4
    Seated Hamstring CurlMachine
    3 × 10-12
  5. 5
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Push / Pull / Legs questions, answered

How many days a week is push pull legs?

Anywhere from three to six. On three days you run the cycle once a week; on six you run it twice.

Is PPL good for beginners?

It works, but on three days a week each muscle is only trained once. A full body plan hits everything three times a week and is usually the better start.

What exercises are in a pull day?

A row, a pulldown or pull-up, a rear delt movement and biceps work. Deadlifts sit on either the pull day or the leg day.

What is the difference between push and pull?

Push days train chest, shoulders and triceps, everything that presses weight away. Pull days train back and biceps, everything that pulls weight toward you.

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