Guides · Strength training · Updated 2026-10-22
What is a push pull legs split, and how do I set one up?
A push pull legs (PPL) split groups exercises by movement: push days train your chest and shoulders along with your triceps; pull days train back and biceps; leg days train quads, hamstrings, glutes and calves. Run it three days a week to train each muscle once, or six days a week to train each muscle twice, which suits people with a year or more of training.
- Push day. Bench press or dumbbell press, an overhead press, an incline press, then lateral raises and a triceps exercise. 3 sets each.
- Pull day. Pull-ups or lat pulldowns, a barbell or cable row, a second row or face pulls, then a biceps exercise. 3 sets each.
- Leg day. Squats, Romanian deadlifts, lunges or leg press, then a leg curl and calf raises. 3 sets each.
- Rest. Take a rest day after each round of three, or after every second round if you run it six days a week.
Why it works
Grouping by movement means the muscles that work together rest together. Your chest and triceps both work on push day, so pull day can be hard without them being tired.
How much you train each muscle per week matters for growth. A 2017 review found more weekly sets led to more muscle, up to a point. Ten or more sets per muscle per week did better than fewer. PPL makes those sets easy to fit in.
Three days or six
| 3 days a week | 6 days a week | |
|---|---|---|
| Each muscle trained | Once a week | Twice a week |
| Best for | Busy schedules, people who are newer | Experienced lifters with time |
| Sets per exercise | 3 to 4 | 2 to 3 |
A common six-day layout: push, pull, legs, push, pull, legs, then a rest day.
Make it easier to recover
- Keep 1 to 3 reps in reserve on most sets.
- Put your hardest lift first in each session.
- Sleep and eat enough protein, especially on the six-day version.
- If joints ache or lifts stall for weeks, take a lighter week (a deload).
Also asked
Is push pull legs good for beginners?
It works, but a beginner usually does better with full body training two or three days a week, because it trains each muscle more often with fewer sessions.
Should I do push pull legs 3 or 6 days a week?
Six days trains each muscle twice a week, which suits more experienced lifters. Three days trains each muscle once, so add an extra set or two per exercise.
Can I add cardio to a push pull legs split?
Yes. Easy cardio on rest days, or after a session, fits well. Keep hard intervals away from the day before legs.