The plan
Push pull legs groups muscles that work together. Push day is everything that presses away from you: chest, shoulders, triceps. Pull day is everything that pulls toward you: back, rear shoulders, biceps. Leg day is quads, hamstrings, glutes and calves.
Run it in order, two rounds a week, with one rest day:
| Day | Session | Time |
|---|---|---|
| Monday | Push A | 60 min |
| Tuesday | Pull A | 60 min |
| Wednesday | Legs A | 60–70 min |
| Thursday | Push B | 60 min |
| Friday | Pull B | 60 min |
| Saturday | Legs B | 60–70 min |
| Sunday | Rest | – |
Only have three days? Do Push A, Pull A and Legs A on Monday, Wednesday and Friday, and add one set to each exercise. You'll train each muscle once a week. That works, but twice is better for size: in a 2016 meta-analysis of 10 studies, training a muscle twice a week beat once a week for growth.
Push A (heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell bench press | 4 × 5–8 | 2–3 min |
| Seated dumbbell shoulder press | 3 × 8–10 | 2 min |
| Incline dumbbell press | 3 × 8–12 | 2 min |
| Cable lateral raise | 3 × 12–15 | 60 sec |
| Triceps rope pushdown | 3 × 10–12 | 60 sec |
| Overhead cable triceps extension | 2 × 12–15 | 60 sec |
Pull A (heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell row | 4 × 6–8 | 2–3 min |
| Lat pulldown | 3 × 8–12 | 2 min |
| Seated cable row | 3 × 10–12 | 90 sec |
| Cable face pull | 3 × 12–15 | 60 sec |
| Dumbbell curl | 3 × 10–12 | 60 sec |
| Hammer curl | 2 × 10–12 | 60 sec |
Legs A (squat focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell back squat | 4 × 5–8 | 3 min |
| Romanian deadlift | 3 × 8–10 | 2–3 min |
| Leg press | 3 × 10–12 | 2 min |
| Lying leg curl | 3 × 10–12 | 90 sec |
| Standing calf raise | 4 × 10–15 | 60 sec |
| Hanging knee raise | 3 × 10–15 | 60 sec |
The B days (lighter, more reps)
| Day | Exercises, sets × reps |
|---|---|
| Push B | Incline barbell press 3 × 8–10, machine chest press 3 × 10–12, dumbbell lateral raise 4 × 12–15, cable fly 3 × 12–15, dip or bench dip 3 × 8–12 |
| Pull B | Pull-up or assisted pull-up 4 × 6–10, one-arm dumbbell row 3 × 10 per arm, straight-arm pulldown 3 × 12–15, reverse fly 3 × 12–15, incline dumbbell curl 3 × 10–12 |
| Legs B | Romanian deadlift 4 × 6–8, Bulgarian split squat 3 × 8–10 per leg, leg extension 3 × 12–15, seated leg curl 3 × 12–15, seated calf raise 4 × 12–15 |
Count it up and each muscle gets roughly 10 to 16 hard sets a week, at or above the 10 weekly sets the 2026 ACSM position stand gives as a floor for growth. More sets tend to mean more growth: a 2017 meta-analysis linked each extra weekly set to about 0.37% more gain. Add sets only when you're recovering well.
Get this week built for your gym.
Plan your workout
How to pick the weight and reps
Pick a weight you could lift 1 to 3 more times at the end of each set. On a set of 8, that's a weight you could just about move 9 to 11 times.
- Heavy first lifts (5–8 reps). Rest 2 to 3 minutes. In a 2016 study of trained men, 3-minute rests led to more squat and bench press strength than 1-minute rests.
- Accessories (10–15 reps). Rest 60 to 90 seconds. These are your raises, curls and pushdowns.
- Go up when you hit the top. When every set reaches the top of the range, for example 4 × 8 on bench, add the smallest jump you can: 5 lb (2 kg) on upper-body lifts, 5–10 lb (2–5 kg) on squats and deadlifts. Then build back up from the bottom of the range.
- Stop the set if form breaks. A rep that changes shape doesn't count toward your target.
Example: bench press at 155 lb (70 kg) for 8, 7 and 7 reps. Stay at 155 lb (70 kg) next week. Once you get 8, 8, 8, 8, move to 160 lb (73 kg) and aim for 6s.
Swaps for every day
Keep the movement, change the tool:
| If you planned | Swap to | When |
|---|---|---|
| Barbell bench press | Dumbbell bench press or machine chest press | Bench is taken, or barbell doesn't feel right on your shoulders |
| Barbell row | Chest-supported dumbbell row | Your lower back is tired from leg day |
| Pull-up | Lat pulldown | You can't do 6 clean reps yet |
| Barbell back squat | Hack squat, leg press or goblet squat | No rack, or the squat doesn't feel right |
| Romanian deadlift | Dumbbell Romanian deadlift or back extension | Barbell is in use |
| Dip | Close-grip bench press or pushdown | Dips don't feel right on your shoulders |
| Bulgarian split squat | Reverse lunge or step-up | Balance is off that day |
Same sets and reps after the swap. If a move doesn't feel right, pick a lighter weight first, then use the swap.
How Nuvela runs a PPL week
You answer a few questions: your goal, your experience, where you train, how many days and how many minutes. Nuvela builds the week from that, so three days or six both work. It sets the weight for every set and adjusts it as you log, using the same go-up-when-you-hit-the-top logic as above. Swap any move in one tap, and every move in your plan has a video. Want to see your own split laid out? Build your week.
If you also run or ride, put hard cardio after lifting or on a separate day. Our guide on cardio before or after weights covers the order. Training at home on pull day? Swap in the moves from our back workouts with dumbbells.
Want the chest day in detail? See the chest and tricep workout. Only four days to train? The 4 day workout split keeps push, pull and legs and adds a full-body day.
Common questions
Is push pull legs a good split?
Yes, for most people who can train 3 to 6 days a week. It keeps related muscles together, so each session has a clear job. Run it six days to train each muscle twice a week, which beat once a week for growth in a 2016 meta-analysis.
Is push pull legs good for beginners?
It works, but beginners usually do better with three full-body days first. If you start PPL as a beginner, use the 3-day version, keep to 3 sets per exercise, and learn the main lifts with lighter weights.
Is push pull legs 3 days a week enough?
It's enough to make progress, especially when you're starting out. Each muscle only gets trained once a week, though. If muscle size is the goal, add days when you can, or switch to a 4-day upper and lower split.
How long should a push pull legs workout take?
About 60 minutes with the rests above. Short on time? Drop the last exercise of the day and keep the first two.
Should I do cardio on a PPL split?
Yes. Put easy cardio after lifting or on your rest day, and keep hard intervals away from leg day.
Sources
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, Sports Medicine (2016). 10 studies: training a muscle twice a week gave a larger growth effect than once a week (effect size 0.49 vs 0.30).
- Dose-response relationship between weekly resistance training volume and increases in muscle mass, Journal of Sports Sciences (2017). 15 studies: each extra weekly set went with about 0.37% more muscle growth.
- Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men, Journal of Strength and Conditioning Research (2016). 21 trained men: 3-minute rests gave more squat and bench press strength than 1-minute rests.
- ACSM Position Stand, Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults, Medicine and Science in Sports and Exercise (2026). At least 10 sets per muscle per week for growth; for strength, loads of 80% of 1RM or more, 2 to 3 sets, early in the session, at least twice a week.
Related guides
- 4 Day Workout Split: 3 Layouts and a Full Plan
- Chest and Tricep Workout: 6 Moves, Sets and Reps
- Upper Lower Split: 4-Day Plan With Sets and Reps
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