Push, pull and legs, twice a week. The A days are heavy (4–8 reps) to build strength; the B days use 8–20 reps to add muscle. Every exercise, set and rest time is below.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The Push Pull Legs Workouts
Pick a day. Effort is shown as RPE: RPE 8 means you stop with about 2 good reps left, RPE 9 with 1 left. Do 2–3 warm-up sets before the first exercise of each day.
Day 1: Push A (Heavy)
Strength| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 4 × 4–6 | 3–4 min | RPE 8–9 |
| 2 | Overhead Press (Barbell)Primary: front & side delts · Secondary: tricepsSwap: Seated Dumbbell Shoulder Press | 4 × 5–7 | 3 min | RPE 8 |
| 3 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front deltsSwap: Incline Machine Press | 3 × 6–8 | 2.5 min | RPE 8 |
| 4 | Weighted DipPrimary: lower chest, tricepsSwap: Close-Grip Bench Press | 3 × 6–8 | 2.5 min | RPE 8 |
| 5 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 3 × 10–12 | 90 sec | RPE 8 |
| 6 | Close-Grip Bench PressPrimary: triceps · Secondary: chestSwap: Close-Grip Dumbbell Press | 2 × 6–8 | 2 min | RPE 8 |
Notes: Use a dip belt once bodyweight dips feel easy for 8+ reps. No dips? Use the flat dumbbell press. How to progress ↓
Day 2: Pull A (Heavy)
Strength| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Conventional DeadliftPrimary: glutes, hamstrings, back · Secondary: traps, gripSwap: Trap Bar Deadlift | 3 × 4–6 | 4 min | RPE 8–9 |
| 2 | Barbell Bent-Over RowPrimary: lats, mid-back · Secondary: rear delts, bicepsSwap: Chest-Supported Dumbbell Row | 4 × 5–7 | 3 min | RPE 8 |
| 3 | Weighted Pull-UpPrimary: lats · Secondary: bicepsSwap: Heavy Lat Pulldown | 3 × 5–8 | 2.5 min | RPE 8 |
| 4 | Seated Cable RowPrimary: mid-back · Secondary: bicepsSwap: Chest-Supported Machine Row | 3 × 8–10 | 2 min | RPE 8 |
| 5 | Face PullPrimary: rear delts, rotator cuffSwap: Reverse Pec Deck | 3 × 15–20 | 90 sec | RPE 7 |
| 6 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 3 × 6–8 | 90 sec | RPE 8 |
Notes: Deadlifts come first while you are fresh; keep them at 3 sets. Use lifting straps if grip fails before your back. Can’t do pull-ups? Use lat pulldowns. How to progress ↓
Day 3: Legs A (Heavy)
Strength| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Back SquatPrimary: quads, glutes · Secondary: adductors, coreSwap: Hack Squat | 4 × 4–6 | 3–4 min | RPE 8–9 |
| 2 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 4 × 6–8 | 3 min | RPE 8 |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 3 × 8–10 / leg | 2 min | RPE 8 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 8–10 | 2 min | RPE 8 |
| 5 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 10–12 | 90 sec | RPE 8 |
| 6 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 3 × 10–12 | 90 sec | RPE 9 |
Notes: Squat to at least parallel. Seated leg curls built more hamstring muscle than lying curls in a controlled trial; use the lying version if that’s what your gym has. Pause 1 second at the bottom of each calf raise. How to progress ↓
Day 4: Push B (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front deltsSwap: Incline Machine Press | 4 × 8–12 | 2 min | RPE 8 |
| 2 | Dumbbell Bench PressPrimary: chest · Secondary: tricepsSwap: Machine Chest Press | 3 × 10–12 | 2 min | RPE 8 |
| 3 | Seated Dumbbell Shoulder PressPrimary: front & side delts · Secondary: tricepsSwap: Machine Shoulder Press | 3 × 10–12 | 2 min | RPE 8 |
| 4 | Low-to-High Cable FlyPrimary: upper chestSwap: Incline Dumbbell Fly | 3 × 12–15 | 90 sec | RPE 7–8 |
| 5 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 4 × 15–20 | 60 sec | RPE 8 |
| 6 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 3 × 12–15 | 60 sec | RPE 8 |
| 7 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 3 × 12–15 | 60 sec | RPE 8 |
Notes: Raise lateral raises with control (about 2 seconds up, 2 seconds down). Superset the two triceps exercises to save time. How to progress ↓
Day 5: Pull B (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Wide-Grip Lat PulldownPrimary: lats · Secondary: bicepsSwap: Assisted Pull-Up | 4 × 10–12 | 2 min | RPE 8 |
| 2 | One-Arm Dumbbell RowPrimary: lats, mid-backSwap: Single-Arm Cable Row | 3 × 10–12 / arm | 90 sec | RPE 8 |
| 3 | Close-Grip Seated Cable RowPrimary: mid-back · Secondary: bicepsSwap: Chest-Supported Machine Row | 3 × 12–15 | 90 sec | RPE 8 |
| 4 | Face PullPrimary: rear deltsSwap: Reverse Pec Deck | 3 × 20–25 | 60 sec | RPE 7 |
| 5 | Reverse Pec DeckPrimary: rear deltsSwap: Face Pull | 3 × 15–20 | 60 sec | RPE 8 |
| 6 | Dumbbell Biceps CurlPrimary: bicepsSwap: Cable Curl | 3 × 10–12 | 90 sec | RPE 8 |
| 7 | Incline Dumbbell Hammer CurlPrimary: brachialis, bicepsSwap: Hammer Curl | 4 × 12–15 | 60 sec | RPE 8 |
Notes: No deadlifts today, which gives your lower back a break before Legs B. Squeeze the rear-delt work instead of swinging. How to progress ↓
Day 6: Legs B (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Leg PressPrimary: quads, glutesSwap: Hack Squat | 4 × 12–15 | 2 min | RPE 8 |
| 2 | Barbell Hip ThrustPrimary: glutes · Secondary: hamstringsSwap: Machine Hip Thrust | 4 × 10–12 | 2 min | RPE 8 |
| 3 | Dumbbell Walking LungePrimary: quads, glutesSwap: Reverse Lunge | 3 × 12–14 / leg | 90 sec | RPE 8 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 4 × 12–15 | 90 sec | RPE 8 |
| 5 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 15–20 | 60 sec | RPE 8 |
| 6 | Seated Calf RaisePrimary: calves (soleus)Swap: Bent-Knee Calf Raise on a leg press | 3 × 15–20 | 60 sec | RPE 9 |
| 7 | Hanging Leg Raise (or Cable Woodchop)Primary: abs, obliquesSwap: Captain's Chair Leg Raise | 3 × 12–15 | 60 sec | RPE 7 |
Notes: The leg press trains the quads hard without loading the spine like a heavy squat. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Trained men who rested 3 minutes between sets gained more strength and quad size than those who rested 1 minute in a 2016 study. That is why heavy A-day lifts use 2.5–4 minutes and B-day isolation work uses 60–90 seconds.
Push Pull Legs Schedule
Each movement pattern comes up twice a week: once heavy, once with more volume. Push days train chest, shoulders and triceps; pull days train back, rear delts and biceps; leg days train quads, hamstrings, glutes and calves. If six days in a row is too much, run Push A, Pull A, Legs A, rest, then Push B, Pull B, Legs B, rest.
Weekly Sets per Muscle
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Chest | 20 | Close-grip bench 2 → 1 | ≈ 21 |
| Back (lats & mid-back) | 20 | Deadlift 3 → 1.5 | ≈ 21.5 |
| Side delts | 7 | Overhead & DB press 7 → 3.5 | ≈ 10.5 |
| Rear delts | 9 | Rows 13 → 6.5 | ≈ 15.5 |
| Biceps | 10 | Pulls & rows 20 → 10 | ≈ 20 |
| Triceps | 8 | Presses & dips 24 → 12 | ≈ 20 |
| Quads | 20 | – | 20 |
| Hamstrings | 11 | Deadlift, hip thrust 7 → 3.5 | ≈ 14.5 |
| Glutes | 4 | Squats, hinges, lunges, leg press 21 → 10.5 | ≈ 14.5 |
| Calves | 6 | – | 6 |
Direct sets count fully and indirect sets count as half, the method that best fit the data in a 2026 dose-response meta-regression. That analysis found more sets keep adding growth, but with diminishing returns, and the 2026 ACSM position stand links hypertrophy with 10 or more sets per muscle per week. Most muscles here sit well above that. If you are not recovering, remove one set from each B-day exercise first.
How to Add Weight: Double Progression
Stay at one weight until every set reaches the top of the rep range with good form, then add the smallest jump available (usually 2.5 kg upper body, 5 kg lower body) and work back up. This is the simplest form of progressive overload.
| Week | Bench press 4 × 4–6 | Next step |
|---|---|---|
| 1 | 80 kg × 6, 5, 5, 4 | Stay at 80 kg |
| 2 | 80 kg × 6, 6, 5, 5 | Stay |
| 3 | 80 kg × 6, 6, 6, 6 | Add 2.5 kg |
| 4 | 82.5 kg × 5, 4, 4, 4 | Build back to 6s |
When an isolation exercise can’t go up in weight, add a rep per set first. Log every set so you know what to beat next session; the workout tracking guide shows a simple format.
Deload Weeks
Train hard for 3 weeks, then deload in week 4 and again in week 8. Keep the same days and exercises, cut sets roughly in half, use lighter loads and stop each set with 3–4 reps left. Strength and physique athletes in a 2024 survey deloaded about every 5–6 weeks for roughly a week, so if you still feel fresh in week 4 you can train one more week first. Deload early if your lifts drop two sessions in a row. More detail is in the deload week guide.
Warm-Up
Spend 3 minutes on easy cardio, 3–4 minutes on dynamic moves (arm circles, leg swings, band pull-aparts, bodyweight squats), then do ramp-up sets of your first lift: empty bar × 10, about 50% × 5, about 75% × 3. Our warm-up guide covers each step.
What to Eat on a PPL Split
Eat about 1.6 g of protein per kg of body weight daily; muscle gains plateaued near 1.62 g/kg in a meta-analysis of 49 trials. To add size, eat a little above maintenance and aim to gain about 0.25–0.5% of body weight per week, as a review of off-season nutrition recommends. Find your number with the protein calculator.
Common PPL Mistakes
- Ego lifting. If you have to swing or bounce the weight, it’s too heavy for that rep range.
- Skipping face pulls. Six pressing exercises a week need rear-delt and upper-back work to balance them.
- Long cardio before lifting. Do hard cardio after lifting or on another day; see cardio before or after weights.
- Changing the plan every week. Run all 8 weeks before judging it.
Push Pull Legs Workout Plan FAQ
What if I miss a day?
Do the missed workout the next day and shift the rest of the week by one day. Don’t combine two workouts into one session.
Do I have to deadlift on pull day?
No. If deadlifts leave your rows weak, move them to the end of Legs A or swap them for rack pulls, which train the back with less leg fatigue.
Can I do push pull legs only 3 days a week?
Yes, as Push, Pull, Legs once a week, alternating A and B workouts each week. Each muscle is then trained once a week, so progress is slower than on the 6-day plan.
Can I add more ab work?
Yes. Add 2–3 sets of planks or ab wheel rollouts at the end of any session. Squats, deadlifts and overhead presses already train your trunk hard.
Can I follow this PPL plan while cutting?
Yes. Keep the weights heavy, keep protein at the upper end of 1.6–2.2 g/kg, and drop one set per exercise on B days if recovery suffers.
When will I see results?
Strength usually rises within the first few weeks. Visible muscle changes often take 6–8 weeks; compare photos and your training log every 4 weeks.
References
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016. pubmed.ncbi.nlm.nih.gov/26605807/
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Maeo S, et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33009197/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
- Iraki J, et al. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019. pubmed.ncbi.nlm.nih.gov/31247944/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.