Push Pull Legs
Push pull legs groups muscles by movement pattern. Run six days a week it delivers high frequency and high volume, provided you can actually recover from it.
Last updated: 1 July 2026
Overview
Push pull legs groups exercises by what the movement does rather than by body part.
Push days cover chest, shoulders and triceps. Pull days cover back and biceps. Leg days cover quads, hamstrings, glutes and calves. Muscles that work together get trained together, so nothing is sore for the next session.
Quick Answer
Push pull legs splits training into pushing muscles, pulling muscles, and legs. Run twice through in six days it trains each muscle twice weekly at high volume. Run once through in three days it trains each muscle once weekly and suits people with limited time.
Key Points
- Six days a week gives each muscle two sessions.
- Three days a week gives each muscle one session, which is on the low side.
- Grouping by movement means no muscle is trained on consecutive days.
- The six day version has a real recovery cost.
- Skipping days damages this split more than most.
The six day version
| Day | Session | Focus |
|---|---|---|
| Monday | Push A | Heavy bench, overhead press, triceps |
| Tuesday | Pull A | Heavy row, pull ups, biceps |
| Wednesday | Legs A | Squat, leg press, calves |
| Thursday | Push B | Incline press, lateral raises, triceps |
| Friday | Pull B | Deadlift, cable rows, rear delts |
| Saturday | Legs B | Romanian deadlift, hip thrust, leg curl |
One rest day. That is the trade: excellent frequency and volume, very little slack.
The three day version
Run the same three sessions once a week, on non-consecutive days. Each muscle then gets trained once weekly, which is workable but not optimal for growth.
If you can only train three days, full body generally beats a three day push pull legs for exactly this reason: it doubles or triples the frequency per muscle.
Structuring a session
| Slot | Purpose | Example on push day |
|---|---|---|
| 1 | Heavy compound | Bench press, 4 x 5 |
| 2 | Second compound | Overhead press, 3 x 8 |
| 3 | Machine or cable | Chest press, 3 x 12 |
| 4 | Isolation | Lateral raise, 3 x 15 |
| 5 | Isolation | Triceps pushdown, 3 x 12 |
Heaviest work first while you are fresh. Isolation last when fatigue matters least.
The recovery cost
Six training days a week is a lot for anyone not organising their life around it. Sleep, food and stress all have to be in reasonable shape.
Signs it is too much:
- -Performance falling week on week rather than improving
- -Persistent joint aches, particularly shoulders and elbows
- -Sessions you keep pushing back or skipping
- -Needing caffeine to start every workout
Dropping to five days, or to an upper lower split, is not a failure. It is the correct response.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Running six days on four days of recovery capacity | Progress stalls and injuries appear | Drop to upper lower |
| Three day PPL as a beginner | Only one session per muscle per week | Use full body instead |
| Two heavy pressing days back to back | Shoulders and elbows take the load | Make one push day lighter |
| Deadlifting on leg day and pull day | Lower back never recovers | Pick one home for deadlifts |
Frequently Asked Questions
Is push pull legs good for beginners?
The six day version is usually too much to start with, and the three day version gives too little frequency. Beginners are better served by full body training.
Where do deadlifts go, pull day or leg day?
Either, but only one. Most people put them on pull day and keep leg day squat-led, or the reverse. Doing both leaves the lower back with no recovery window.
Can I do push pull legs five days a week?
Yes, on a rolling schedule where the days shift each week. It works, but it makes planning around a fixed weekly routine harder.
Do I need a rest day between each cycle?
Not strictly, but most people benefit from at least one full rest day per week. Six on, one off is the standard arrangement.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/