A simple push/pull/legs routine
By Andreas Lee-Norman · Updated · 1 min read
A push/pull/legs (PPL) split trains pushing muscles (chest, shoulders, triceps) on one day, pulling muscles (back, biceps) on the next and legs on the third. Run it 3 days a week, or twice through for 6 days, with 3–4 exercises per day at 3–4 sets each.
Why push/pull/legs?
Grouping muscles by movement keeps each session focused and gives every muscle group time to recover before it's trained again. It scales well: three days a week for busy schedules, six for more volume.
The routine
Push day — chest, shoulders, triceps
| Exercise | Sets × reps |
|---|---|
| Bench Press | 4 × 5–8 |
| Overhead Press | 3 × 6–10 |
| Incline Dumbbell Press | 3 × 8–12 |
| Lateral Raise | 3 × 12–15 |
| Cable Triceps Pushdown | 3 × 10–15 |
Pull day — back, biceps
| Exercise | Sets × reps |
|---|---|
| Deadlift or Barbell Row | 3 × 5–8 |
| Pull-Up or Lat Pulldown | 3 × 6–10 |
| Seated Cable Row | 3 × 8–12 |
| Face Pull | 3 × 12–15 |
| Dumbbell Curl | 3 × 10–12 |
Leg day — quads, hamstrings, glutes, calves
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 5–8 |
| Romanian Deadlift | 3 × 8–10 |
| Leg Press | 3 × 10–12 |
| Lying Leg Curl | 3 × 10–12 |
| Standing Calf Raise | 3 × 12–15 |
Swap any exercise for a close alternative your gym has. Rest 2–3 minutes on the first, heaviest exercise of each day and 1–2 minutes on the rest (see how long to rest between sets).
Weekly schedule
- 3 days: Push – rest – Pull – rest – Legs – rest – rest. Good for beginners and busy weeks.
- 6 days: Push – Pull – Legs – Push – Pull – Legs – rest. More volume for experienced lifters who recover well.
How to progress
Use double progression: when you hit the top of the rep range on every set, add weight next time. It's explained in progressive overload.
Run it in Gym Companion
Create three routines — Push Day, Pull Day and Leg Day — and set the number of sets for each exercise and your rest time. Every exercise above is in the built-in catalog. Start the routine at the gym and log set by set; the rest timer starts on its own, and your previous numbers are right there when you log the next set.
Frequently asked questions
Is push/pull/legs good for beginners?
Yes. Run it three days a week with 3–4 exercises per day, and focus on learning the main lifts with good form before adding more volume.
How many sets per muscle group per week?
This plan gives most muscle groups roughly 6–10 hard sets per week on the 3-day schedule and double that on the 6-day schedule — a common, effective range.
Can I do push/pull/legs 4 days a week?
Yes. Simply rotate through the days — Push, Pull, Legs, Push, then continue with Pull next week. Each muscle group is trained a little more often than on 3 days.