Training

Push Pull Legs Routine: 3-Day and 6-Day Plan

A complete push pull legs program you can start this week: a 3-day and a 6-day version with exercises, sets and reps, and a simple progression rule.

A push pull legs (PPL) routine splits training into three workout types: push days for chest, shoulders and triceps, pull days for back, rear delts and biceps, and leg days for quads, hamstrings, glutes and calves. Run it three days a week and each muscle is trained once weekly with plenty of work per session; run it six days a week and every muscle is trained twice, which is the version most intermediate lifters use to build muscle. Below are both versions with exercises, sets and reps, and a progression rule you can follow for months.

Who a push pull legs routine suits

The 3-day PPL fits people who can train only three times a week but prefer focused sessions over full-body workouts. For complete beginners, a full-body plan is usually the better first step, because practising each lift more often speeds up technique and early strength gains. The 6-day PPL suits lifters with at least 6–12 months of consistent training who sleep well and can commit to 60–75 minutes six days a week. If six days is unrealistic, a rolling rotation of Push, Pull, Legs, rest, repeat gives you four to five sessions a week and works just as well.

The 3-day PPL routine

Train on non-consecutive days, for example Monday, Wednesday and Friday. Rest 2–3 minutes between sets of the first, heaviest lift and 60–90 seconds on the other exercises. Stop most sets with 1–2 reps left in reserve.

Push (Monday):

• Bench press: 4 × 5–8


• Overhead press: 3 × 6–10


• Incline dumbbell press: 3 × 8–12


• Lateral raise: 3 × 12–15


• Triceps pushdown: 3 × 10–15

• Barbell row: 4 × 6–8


• Pull-up or lat pulldown: 3 × 8–12


• Seated cable row: 3 × 10–12


• Face pull: 3 × 12–15


• Dumbbell curl: 3 × 10–12

• Back squat: 4 × 5–8


• Romanian deadlift: 3 × 8–10


• Leg press: 3 × 10–12


• Lying leg curl: 3 × 10–15


• Standing calf raise: 4 × 10–15

The 6-day PPL routine

The 6-day version runs the cycle twice, then takes one rest day: Push A, Pull A, Legs A, Push B, Pull B, Legs B, rest. The A days are the three sessions above, built around heavier compound lifts. The B days use moderate loads, different angles and slightly higher reps.

Push B:

• Incline barbell press: 4 × 8–10


• Seated dumbbell shoulder press: 3 × 8–12


• Cable or machine chest fly: 3 × 12–15


• Lateral raise: 4 × 12–20


• Overhead triceps extension: 3 × 10–15

• Pull-up or lat pulldown: 4 × 6–10


• One-arm dumbbell row: 3 × 8–12


• Chest-supported row: 3 × 10–12


• Rear delt fly: 3 × 12–20


• Hammer curl: 3 × 10–15

• Hack squat or front squat: 4 × 8–10


• Bulgarian split squat: 3 × 8–12 per leg


• Hip thrust: 3 × 8–12


• Leg extension: 3 × 12–15


• Seated calf raise: 4 × 12–20

How to progress

Use double progression. Each exercise has a rep range. Pick a weight you can lift for the bottom of the range with 1–2 reps in reserve, then add reps from session to session. When you reach the top of the range on every set, increase the load: 2.5 kg on upper-body barbell lifts, 5 kg on squats, Romanian deadlifts and leg press, and the smallest available jump on dumbbells and isolation exercises.

Example: bench press 4 × 5–8 with 70 kg. Week 1: 8, 7, 6, 6. Week 3: 8, 8, 8, 8. Week 4: move to 72.5 kg and start again around 6 reps per set. Logging every set in a training log such as ForceIndex makes it obvious when you have earned the jump.

Every 6–8 weeks, or if your main lifts stall for two sessions in a row, take a deload week: same exercises, about half the sets and roughly 10% lighter loads.

Common mistakes

• Turning pull day into an arm day and doing too little rowing and vertical pulling.


• Adding extra sets every week until recovery collapses instead of adding reps or load.


• Skipping leg days or rushing them because they are the hardest.


• Running the 6-day version on five hours of sleep and wondering why progress stops.

FAQ

Is push pull legs good for beginners?
It can work, but a 3-day full-body plan usually gives faster early progress because each lift is practised more often. Many people switch to PPL after 6–12 months.

Can I run PPL five days a week?
Yes. Rotate Push, Pull, Legs continuously and train five days per calendar week. Each muscle is then trained roughly one and a half to two times a week.

How long should I stay on one PPL routine?
As long as you keep progressing. Swap a few accessory exercises every 8–12 weeks if your joints or motivation need it, but keep the main lifts the same so progress stays measurable.

More articles

Full Body Workout for Beginners: 3-Day Plan Cracking joints: when clicks and pops are nothing to worry about How much protein per day do you need to build muscle? Waist-to-height ratio: a simple health check that beats BMI Gym calluses: how to keep them from tearing Short sleep during a diet means losing more muscle and less fat Building muscle with light dumbbells at home Alkaline water will not change your body's pH or your performance