Push Pull Legs Routine

What is a push pull legs routine?

Push pull legs splits training by movement: chest, shoulders and triceps on push days; back and biceps on pull days; legs on leg days. Run it three days a week as a beginner or six days (each day twice) for more volume. Every muscle is trained twice a week on the six-day version.

Free sample week

Push Pull Legs Routine: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Push	Bench press 4 × 6-8 Overhead press 3 × 8 Incline dumbbell press 3 × 10 Triceps pushdown 3 × 12
Tue	Pull	Barbell row 4 × 6-8 Pull-ups 3 × max Seated cable row 3 × 10 Barbell curl 3 × 12
Wed	Legs	Barbell squat 4 × 6-8 Romanian deadlift 3 × 8 Walking lunge 3 × 10 each Calf raise 3 × 12
Thu	Push	Same as Mon
Fri	Pull	Same as Tue
Sat	Legs	Same as Wed
Sun	Rest or a walk	Recover

How to run it

Thursday to Saturday repeat Monday to Wednesday; beginners can run just the first three days.
Add weight when you finish every set with two clean reps to spare.
Keep the first exercise of each day heavy (6-8 reps) and the rest moderate (10-12).

Want the full plan?

12-Week Muscle Building: a 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus. 36-page PDF, £29.

See the 12-Week Muscle Building

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