The short answer: a push pull legs routine splits lifting into three workouts: pressing muscles, pulling muscles and legs. Run it 3 days a week if you’re short on time, or 6 days once you’re an experienced lifter who recovers well. Research suggests your weekly sets matter more than which split you choose.
What is a push pull legs routine?
It groups muscles by the job they do, so muscles that work together train together.
| Day | Muscles | Typical moves |
|---|---|---|
| Push | Chest, shoulders, triceps | Bench press, overhead press, pushdown |
| Pull | Back, rear shoulders, biceps | Pulldown, row, curl |
| Legs | Thighs, glutes, calves | Squat, Romanian deadlift, calf raise |
Is push pull legs a good split?
Yes, and most workout splits work about equally well when the sets match. We didn’t find a trial that tested push pull legs by name, so this comes from research on frequency and volume.
| Research | What it covered | What it found |
|---|---|---|
| Ramos-Campo 2024 | 14 studies, 392 people | Split and full-body routines gave similar strength and muscle when volume matched |
| Schoenfeld 2016 | 10 studies | Training a muscle twice a week beat once a week for growth |
| Schoenfeld 2019 | 25 studies | Once total sets were matched, frequency made no meaningful difference |
| Grgic 2018 | 22 studies | Strength rose with frequency, but not once volume was matched |
| Schoenfeld 2017 | 15 studies | More weekly sets brought more growth, about 0.37% per added set |
| Pelland 2026 | 67 studies, 2,058 people | Gains rose with volume, then returns shrank. Most people studied were young men |
| American College of Sports Medicine (ACSM) 2026 | 137 reviews | At least 10 sets per muscle a week helped growth, with returns fading past about 18 to 20 |
The takeaway is simple. Aim for about 10 weekly sets per muscle, and treat extra days as a way to fit those sets in comfortably.
Should you do push pull legs 3 or 6 days a week?
Choose the version you can keep up. The ACSM now says fitting the program to the person matters more than following fixed rules.
- 3 days: Push, rest, Pull, rest, Legs, rest, rest. Each muscle trains once a week. Use Workout A in the tables below.
- 6 days: Push A, Pull A, Legs A, Push B, Pull B, Legs B, rest. Each muscle trains twice a week, with matching sessions 3 or 4 days apart.
Six days goes beyond the ACSM’s 2009 advice of 4 to 5 days for advanced lifters, so treat it as an option for people who recover well, and never as a requirement.
What does a push day workout look like?
These plans are our suggestion, built from the guidance above. They were not tested in a trial. Sets are written as sets x reps.
- Warm up with a few lighter sets of your first move.
- Rest 1 to 2 minutes between sets, or longer after heavy lifts. Those are the ACSM’s 2009 ranges.
- Stop 2 to 3 reps short of failure. The ACSM says going all the way to failure isn’t necessary.
Gym Workout A
| Push | Pull | Legs |
|---|---|---|
| Bench press 4 x 6-10 | Lat pulldown or pull-up 4 x 6-10 | Back squat or leg press 4 x 6-10 |
| Incline dumbbell press 3 x 8-12 | Barbell or cable row 3 x 8-12 | Romanian deadlift 3 x 8-12 |
| Overhead press 3 x 8-12 | One-arm dumbbell row 3 x 8-12 | Walking lunge 3 x 10 each leg |
| Lateral raise 3 x 12-15 | Face pull 3 x 12-15 | Leg curl 3 x 10-15 |
| Triceps pushdown 3 x 10-15 | Dumbbell curl 3 x 10-15 | Standing calf raise 3 x 10-15 |
Gym Workout B (6-day plan only)
| Push | Pull | Legs |
|---|---|---|
| Incline machine press 4 x 8-12 | Seated cable row 4 x 8-12 | Leg press 4 x 8-12 |
| Seated dumbbell shoulder press 3 x 8-12 | Close-grip pulldown 3 x 8-12 | Hip thrust 3 x 8-12 |
| Cable or machine fly 3 x 10-15 | Chest-supported row 3 x 10-12 | Leg extension 3 x 10-15 |
| Lateral raise 3 x 12-20 | Reverse fly 3 x 12-15 | Seated leg curl 3 x 10-15 |
| Overhead triceps extension 3 x 10-15 | Hammer curl 3 x 10-15 | Seated calf raise 3 x 12-20 |
Workout A gives chest, thighs and hamstrings 6 to 7 direct sets a week and your back 10, plus overlap from other lifts. Adding a set to each of the first 3 moves brings you close to the 10-set mark. The 6-day plan gives chest and thighs 14 direct sets and your back 20. Abs get little direct work, so add a core move or two after any session.
Can you do push pull legs at home with dumbbells?
Yes. The ACSM found equipment type didn’t consistently change results, and a meta-analysis found muscle grew similarly across light and heavy loads when sets were taken to failure. Heavier work did more for maximum strength. If your dumbbells feel light, use the top of the rep range. You’ll need dumbbells and a sturdy chair or bench.
Dumbbell Workout A
| Push | Pull | Legs |
|---|---|---|
| Floor press 4 x 8-12 | One-arm row 4 x 8-12 each | Goblet squat 4 x 8-12 |
| Push-up 3 x 8-15 | Two-arm bent-over row 3 x 8-12 | Romanian deadlift 3 x 8-12 |
| Standing shoulder press 3 x 8-12 | Floor pullover 3 x 10-12 | Reverse lunge 3 x 10 each leg |
| Lateral raise 3 x 12-15 | Reverse fly 3 x 12-15 | Single-leg glute bridge 3 x 10-12 each |
| Overhead triceps extension 3 x 10-15 | Curl 3 x 10-15 | Standing calf raise 3 x 12-20 |
Dumbbell Workout B (6-day plan only)
| Push | Pull | Legs |
|---|---|---|
| Incline press or feet-raised push-up 4 x 8-12 | Two-arm bent-over row 4 x 10-12 | Split squat 4 x 8-12 each |
| Seated shoulder press 3 x 8-12 | One-arm row 3 x 10-12 each | Sumo squat 3 x 10-15 |
| Floor fly 3 x 10-15 | Floor pullover 3 x 10-15 | Single-leg Romanian deadlift 3 x 8-12 each |
| Lateral raise 3 x 12-20 | Reverse fly 3 x 12-15 | Step-up 3 x 10 each leg |
| Close-grip push-up 3 x 8-15 | Hammer curl 3 x 10-15 | Single-leg calf raise 3 x 10-15 each |
How do you progress on push pull legs?
The ACSM says longer-term progress needs the challenge to rise, even slightly. Today, write down each weight and rep count, then follow these steps:
- Work within the rep range until you can beat its top end by 1 or 2 reps.
- Raise the weight by 2% to 10%, the ACSM’s 2009 guide. A 100lb lift becomes about 105lb.
- At home, when you run out of weight, add reps within the range, then add a set.
- If your lifts stall, add 1 or 2 weekly sets for that muscle, staying under about 20.
Recovery counts too. Check how much protein you need and build a simple post workout meal. If you want cardio, the 3-day plan leaves room for walks or HIIT.
Should beginners do push pull legs?
Most should start with something easier. The ACSM’s 2009 advice for beginners is 2 to 3 days a week at 8 to 12 reps. It treats about 6 months of consistent lifting as intermediate. Start with our beginner strength plan if any of these apply:
- You’re new to lifting, or returning after a long break.
- You can’t reliably train 3 times a week. Each muscle would get too little work if you miss a day.
- You’re still learning squats, rows and presses.
The research above covers healthy adults. Ask your doctor first if you have a heart condition, high blood pressure, diabetes or a recent injury, or if you’re pregnant.
When should you stop a workout?
Harvard Health names 4 warning signs: chest pain, shortness of breath, lightheadedness and joint pain. Stop if you feel any of them, and call your doctor.
Call 911 or your local emergency number if chest pain is severe or feels like pressure, spreads to your arms, shoulders, neck, jaw or back, or comes with dizziness, fainting, vomiting or trouble breathing.
See a doctor right away if your muscles become very sore, weak or swollen, or your urine turns brown, red or tea-colored, usually 1 to 3 days after a hard session. Cleveland Clinic lists these as signs of rhabdomyolysis, and jumping into a program too fast can trigger it. MedlinePlus advises drinking plenty of fluids after hard workouts.
If back pain keeps interrupting your training, ease off the heavy squats and rows and try these gentle exercises for lower back pain. The Back Pain Reset below sets out ten-minute sessions for 28 days.
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Quick questions
How many days a week should I do push pull legs?
Three days suits most people, and six days suits experienced lifters who recover well. Research finds that frequency matters little once weekly sets are matched, so choose the schedule you can keep. The ACSM’s 2009 advice runs from 2 to 3 days for beginners up to 4 to 5 for advanced lifters.
What is push day supposed to target?
Push day targets your chest, shoulders and triceps, the muscles that press weight away from your body. A typical session runs from a big press, such as the bench press, to smaller moves like lateral raises and triceps pushdowns. The ACSM advises doing larger muscle groups before smaller ones.
Is push pull legs once a week enough?
It can be, if you do enough sets. A 2019 meta-analysis found frequency made no meaningful difference to muscle growth once volume was matched. Fitting about 10 sets per muscle into one session is hard, though, so adding a second weekly session for each muscle often makes more sense.
Does push pull legs work abs?
Our plan includes little direct ab work, so it’s worth adding some. Finish any session with 2 or 3 sets of a core move, such as a plank or dead bug. Any day works. If an ab move hurts your back, stop and choose a gentler one.
Does push pull legs have to be in that order?
No. We found no research showing one order of days works best, so arrange them around your week. Some people prefer legs between push and pull days. Within each session, the ACSM advises doing large, multi-joint lifts before small, single-joint moves, so keep that order.
Is push pull legs good for women?
Yes. The split works the same way for anyone. A 2022 trial of 50 untrained women found a split routine and a full-body routine gave similar gains in strength and muscle, with bench press up by 25% to 30%. That trial used an upper-lower split, so it isn’t a direct test.
This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, an injury or another health condition, or you’re pregnant, talk with your doctor before starting a new training plan.
Sources
- 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
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009
- Ramos-Campo DJ et al. Efficacy of split versus full-body resistance training on strength and muscle growth. J Strength Cond Res, 2024
- Schoenfeld BJ et al. Effects of resistance training frequency on measures of muscle hypertrophy. Sports Med, 2016
- Schoenfeld BJ et al. How many times per week should a muscle be trained to maximize muscle hypertrophy? J Sports Sci, 2019
- Grgic J et al. Effect of resistance training frequency on gains in muscular strength. Sports Med, 2018
- Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci, 2017
- Pelland JC et al. The resistance training dose response. Sports Med, 2026
- Schoenfeld BJ et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res, 2017
- Pedersen H et al. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC Sports Sci Med Rehabil, 2022
- Harvard Health: Safe exercise, know the warning signs of pushing too hard
- Cleveland Clinic: Chest pain after exercising
- Cleveland Clinic: Rhabdomyolysis
- MedlinePlus: Rhabdomyolysis