If you train at the gym and your programming is a bit hodgepodge, then a push pull legs workout can help remedy that. It divides your week into 3 easy types of sessions to ensure every muscle is used and gets a chance to recover. This guide explains the PPL split, a detailed 6 day push pull legs workout plan, the specific push and pull leg exercises for each day, and the best push pull leg workout for you.
Quick Answer: What Is the Best Push Pull Legs Workout Plan?
A 6-day push pull legs workout plan suits the majority of regular gym goers: push pull legs, then push pull legs with one rest day. Push days work the chest, shoulders and triceps; pull days work the back and biceps; and leg days work the quads, hamstrings, glutes and calves. Beginners can begin with 3 days a week and gradually progress to 6 days if they bounce back well. Many coaches consider this the best push pull leg workout because of its balance of work and rest.
What Is a PPL Split?
A PPL split groups exercises by movement. Push exercises move weight away from you, pull exercises move weight towards you and leg exercises work the lower body. The groups don't overlap very much, so the muscle groups trained one day will have a 2-3 day rest window before they are trained again. The 6-day PPL split trains each muscle group twice each week. A 2016 meta-analysis in Sports Medicine concluded that training a muscle group at least twice a week led to greater muscle growth than training it once a week.
6-Day Push Pull Legs Workout Plan
| Day | Session | Focus |
|---|---|---|
| Monday | Push A | Chest, shoulders, triceps |
| Tuesday | Pull A | Back, biceps, rear shoulders |
| Wednesday | Legs A | Quads, hamstrings, glutes, calves |
| Thursday | Push B | Shoulders, chest, triceps |
| Friday | Pull B | Back, biceps |
| Saturday | Legs B | Hamstrings, glutes, quads, calves |
| Sunday | Rest | Walk, stretch, sleep |
In this push pull legs workout plan, each workout takes around 60-75 minutes. If you can't train 6 days, do Push, Pull and Legs once each on Monday, Wednesday and Friday. If you prefer another upper body workout, check out our upper body workout for beginners.
Push and Pull Leg Exercises for Each Day
These are the push and pull leg exercises for each session. To add variety use the A and B versions. Beginners can do 3 sets per exercise and intermediate lifters 4 sets per exercise.
| Session | Exercises | Sets x reps |
|---|---|---|
| Push A | Bench press; overhead press; lateral raise; triceps pushdown | 3-4 x 6-12 |
| Pull A | Lat pulldown or pull-up; seated row; face pull; dumbbell curl | 3-4 x 8-12 |
| Legs A | Squat; Romanian deadlift; leg curl; standing calf raise | 3-4 x 8-12 |
| Push B | Incline dumbbell press; dumbbell shoulder press; cable fly; overhead triceps extension | 3-4 x 8-12 |
| Pull B | Barbell or dumbbell row; chin-up; rear delt fly; hammer curl | 3-4 x 8-12 |
| Legs B | Leg press; walking lunge; hip thrust; seated calf raise | 3-4 x 10-15 |
Perform the most intense exercises first, then take a rest of 60-90 seconds between smaller exercises and 1.5-2 minutes between larger exercises. You can also do many of these push pull leg exercises at home with dumbbells.
Push Pull Leg Exercises: Push Day Tips
On push day, these push pull leg exercises work best with shoulder blades back and wrists stacked over elbows. Stop each pressing set 1-2 reps short of failure.
Push and Pull Leg Exercises: Pull Day Tips
Pull day: Begin each rep with your back, not your arms. These push and pull leg exercises build a strong back when you lower the weight under control.
Leg Day Tips
On leg day, squat to a depth that you can control and keep the knees in line with the toes. Use proper form and rest adequately between sets of heavy push and pull leg exercises such as squats and Romanian deadlifts.
Push Pull Leg Exercises for Beginners
If you're a new lifter, begin lighter. The following push pull leg exercises are easier to learn and safer: dumbbell bench press or push ups, lat pull down, goblet squat, leg press and dumbbell Romanian deadlift. Train 3 days per week, rest 1 day in between, and gradually increase the amount of weight over time. This is a beginner push pull legs workout plan that builds workout form first. For more in-depth information about sets and reps, see our strength training and hypertrophy guide.
Push Pull Leg Exercises at Home
No gym? Use dumbbells, a bench or chair and a resistance band. On push day, do push ups, dumbbell shoulder press, and chair dips at home; on pull day, do rows and band pulldowns; on leg day, do squats, lunges and glute bridges at home. These swaps can be used in the same push pull legs workout plan.
Best Push Pull Leg Workout by Level
| Level | Days per week | Best push pull leg workout layout |
|---|---|---|
| Beginner | 3 | Push, Pull, Legs on alternate days |
| Intermediate | 4-5 | Push, Pull, Legs, rest, Push, Pull |
| Advanced | 6 | Push, Pull, Legs twice, one rest day |
The best push pull leg workout is one that you can perform time and time again for months. According to the American College of Sports Medicine, novice lifters should aim for 2-3 days of training per week, and increase the load by 2-10% when they can do 1-2 reps more than their target. This matches the beginner row in the table above.
How to Progress Your Push Pull Legs Workout
Use double progression. Choose a rep range and only increase the weight when you hit the top of the rep range on all sets. Keep a log of your push pull leg exercises, so you can see small gains. After 2-3 weeks of stalling, review sleep, food and stress levels, before changing your push pull legs workout plan. Patience is a key part of the best push pull leg workout. A lighter week with fewer sets every 6-8 weeks may help recovery.
Food and Recovery for a Push Pull Legs Workout
The ISSN suggests 1.4-2.0 g of protein per kg of body weight a day for people who train regularly. Dal, rajma, paneer, curd, eggs, chicken, fish and soya chunks can help in Indian diets. For most adults the recommendation for sleep is 7 hours or more per night. A 6-day PPL split is demanding, so eat enough calories to support it. Fuel your push and pull leg exercises with carbs such as rice, roti and oats. Our diet guide for gym beginners has more ideas.
Common Mistakes in a PPL Split
The most common errors made in a PPL split are training 6 days before the body is ready, neglecting to train the legs, training with too much weight and not recording progress. Another error is doing too many exercises; even the best push pull leg workout usually needs only 4 or 5 per session. For most beginners, 3 sets per exercise are sufficient, so select push pull leg exercises that you can do with control. Another perspective is available in our earlier guide to the push pull legs workout.
Who Should Be Cautious? When to See a Doctor
Consult a physician prior to starting if you are pregnant, under 18 years, over 60 years, or have high blood pressure, heart disease or injury. Discontinue use and seek medical attention for chest pain, dizziness or sharp joint pain. For heavy bench presses and squats, use a spotter or safety bars. The CDC encourages adults to do muscle-strengthening activities at least 2 days per week, which a PPL split easily covers.
Conclusion: Start Your Push Pull Legs Workout This Week
A push pull legs workout is easy to follow: Push, pull, legs, rest, repeat. If this is your first time, train 3 days a week with the push pull leg exercises and push and pull leg exercises above, then move to the 6 day push pull legs workout plan if you recover well. The PPL split also allows for easy planning. Select the best push pull leg workout for your level and stick to it for 8-12 weeks. Ready to start? Support your recovery with GetMyMettle Alpha Whey Protein to help you meet your daily protein needs.
FAQs
How many days a week should I follow a push pull legs workout?
3 days a week is good for beginners. Intermediate and advanced lifters can do 4-6 days with a minimum of one rest day.
What are the best push and pull leg exercises?
Bench pressing, overhead pressing, rows, pulldowns, squats and Romanian deadlifts are good options as they work more than one muscle group. Use these push and pull leg exercises as the basis of your workouts.
Is a PPL split good for beginners?
Yes, a PPL split is good for beginners. A 3-day push pull legs workout plan, using lighter weight and simpler exercises, is a safe first split and often the best push pull leg workout to start with.
What is the best push pull leg workout for fat loss?
The best push pull leg workout for fat loss is the one that you can stick with, combined with daily walking and a small calorie deficit. Fat loss usually doesn't happen just by exercising.
Can I do a push pull legs workout plan at home?
Yes. A dumbbell, bench and resistance band can be used to complete a push pull leg workout in the comfort of your home with basic push pull leg exercises such as pushups, rows, squats and lunges.
