RepSenseiPush pull legs split
Push pull legs groups muscles that work together: pressing muscles one day, pulling muscles the next, then legs. Run it three days a week to start, or six days once you recover well, so each muscle is trained twice.
Weekly schedule
Three days: Push, Pull, Legs with a rest day between each. Six days: Push, Pull, Legs, Push, Pull, Legs, then a rest day.
Push
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 6-10 |
| Incline Dumbbell Press | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Side Lateral Raise | 3 | 12-15 |
| Triceps Pushdown | 3 | 10-15 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 3 | 5-8 |
| Wide-Grip Lat Pulldown | 3 | 8-12 |
| Seated Cable Rows | 3 | 8-12 |
| Face Pull | 3 | 12-15 |
| Barbell Curl | 3 | 8-12 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-10 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Press | 3 | 10-15 |
| Lying Leg Curls | 3 | 10-15 |
| Standing Calf Raises | 3 | 10-15 |
How to progress
Use a rep range: when every set reaches the top of the range, add weight next session and start again at the bottom. On the six-day version, keep one or two reps in reserve on most sets so you can recover.
Rest between sets
2 to 3 minutes on the first lift of each day, 60 to 90 seconds on the rest. See how long to rest between sets.
Tips
- If you train six days, sleep and food matter more than the exact exercises.
- Swap any exercise for one that suits your gym and joints; keep the muscle it trains the same.
- Deadlifts on pull day are tiring. Move them to legs day if your lower back needs more rest.
Questions
Is push pull legs good for beginners?
It works, but beginners usually progress faster on a full body plan three days a week. PPL suits people with six months or more of training.
Should I do push pull legs 3 or 6 days a week?
Three days if you have limited time or are newer to training; six days if you recover well and want more volume for each muscle.
Where do abs go in push pull legs?
Add two or three sets of a core exercise to the end of any one or two days.
More plans
- 3-day full body plan for beginners
- Home workout plan with no equipment
- Upper lower 4-day split
- Dumbbell-only workout plan
- Glute and leg focus plan
General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.
Follow this plan in RepSensei
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