Push/pull/legs splits your body by what the muscles do:
- Push: chest, shoulders, triceps.
- Pull: back, rear shoulders, biceps.
- Legs: quads, hamstrings, glutes, calves, plus core.
The big advantage: it's flexible. Three days a week if you have a life. Six days a week if you have the time and recover well. Same workouts either way.
Who it's for
- At least 6 months of consistent training behind you.
- You want more muscle, not just "fitness".
- You can train at least three days a week, ideally more.
The weekly schedule
3-day version (each muscle once a week, more sets per session):
| Mon | Wed | Fri |
|---|---|---|
| Push | Pull | Legs |
6-day version (each muscle twice a week):
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Push | Pull | Legs | Push | Pull | Legs | rest |
Start with three days. Only move to six when you're recovering well and sleeping enough. More isn't better if you can't recover from it.
Push day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 4 | 5–8 | 2–3 min |
| Incline dumbbell press | 3 | 8–12 | 2 min |
| Seated dumbbell shoulder press | 3 | 8–12 | 90 s |
| Cable fly | 3 | 12–15 | 60 s |
| Dumbbell lateral raise | 3 | 12–20 | 60 s |
| Rope triceps pushdown | 3 | 10–15 | 60 s |
Pull day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-up or lat pulldown | 4 | 6–10 | 2 min |
| Barbell bent-over row | 3 | 6–10 | 2 min |
| Seated cable row | 3 | 10–12 | 90 s |
| Cable rear-delt row | 3 | 12–15 | 60 s |
| Barbell curl | 3 | 8–12 | 60 s |
| Hammer curl | 2 | 10–15 | 60 s |
Legs day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 4 | 5–8 | 3 min |
| Barbell Romanian deadlift | 3 | 8–10 | 2 min |
| Leg press | 3 | 10–15 | 2 min |
| Lying leg curl | 3 | 10–15 | 60 s |
| Leg extension | 2 | 12–15 | 60 s |
| Machine standing calf raise | 4 | 10–15 | 60 s |
| Lying leg raise | 3 | 10–15 | 60 s |
The exercises
Push
Same slight bend in the elbows throughout. Squeeze the chest, don't turn it into a press.
Spread the rope at the bottom.
Pull
Elbows high and wide. Your shoulders will thank you for this one after all the pressing on push day.
Legs
How to progress
First exercise of each day (bench, pull-up/pulldown, squat): when you hit the top of the rep range on all sets, add 2.5 kg (bench, pull-up with weight) or 2.5–5 kg (squat).
Everything else: double progression. Reps first, then weight.
Effort: first exercise of the day 1–2 reps in reserve. Isolation exercises (flyes, raises, curls, pushdowns) can go to 0–1 reps in reserve.
Week by week
- Weeks 1–2: find working weights, leave a couple of reps in the tank.
- Weeks 3–7: progress every week where you can. Log every set.
- Week 8: deload, half the sets, slightly lighter.
The 6-day warning
Six days a week only works if:
- you sleep 7+ hours,
- you eat enough, including enough protein,
- your weights are still going up.
If your lifts stall or drop for two weeks, or you feel beaten up all the time, go back to three days. Recovery isn't weakness. It's when you actually get stronger.
Common questions
Where's the cardio? Walk every day if you can. Add 2–3 easy 20–30 minute sessions on a bike or rower, ideally not right before legs.
I can't do pull-ups. Use the lat pulldown and add 2 sets of slow negative pull-ups at the end of pull day. You'll get there.
Other programs
