Push Pull Legs Routine
Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
About the program
Push day — chest, front and side delts, triceps. Pull day — back, rear delts, biceps. Leg day — quads, hamstrings, glutes, calves. Muscles that work together are trained together, then rest while the other days run.
Three days a week is a simple plan for busy people; six days (push-pull-legs-push-pull-legs-rest) is one of the most popular mass schemes for advanced lifters.
Who it is for
Lifters with six months or more of training who want a flexible split: 3 days to keep progressing, 6 days when time and recovery allow.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Push
19 sets
Pull
18 sets
Legs
17 sets
How to progress
On the compounds (bench, deadlift, squat) add 2.5 kg once every set hits the top of the range. On isolation work add reps first, then weight. On six days a week, make every sixth week lighter.
Similar programs
The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
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Beginner · 3 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
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