Push Pull Legs workout split
Train pushing muscles, pulling muscles and legs on separate days, twice a week each.
- Training days6 per week
- LevelIntermediate to advanced
- Best forMaximum muscle growth with high weekly volume
- Cycle length7 days
Push Pull Legs groups muscles by the movement they perform. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves.
Run twice per week, every muscle is trained about twice weekly, which is the frequency most hypertrophy research favors. The trade-off is time: six sessions a week is a real commitment, and recovery has to be managed with good sleep and enough food.
Example week
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Push
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 6-8 |
| Overhead press | 3 | 8-10 |
| Incline dumbbell press | 3 | 8-12 |
| Cable lateral raise | 3 | 12-15 |
| Cable chest fly | 3 | 12-15 |
| Triceps rope pushdown | 3 | 10-12 |
| Overhead triceps extension | 2 | 12-15 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift or rack pull | 3 | 5-6 |
| Pull-up or lat pulldown | 4 | 8-10 |
| Chest-supported row | 3 | 8-12 |
| Seated cable row | 3 | 10-12 |
| Face pull | 3 | 15 |
| Barbell curl | 3 | 8-12 |
| Hammer curl | 2 | 10-12 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 6-8 |
| Romanian deadlift | 3 | 8-10 |
| Leg press | 3 | 10-12 |
| Walking lunge | 2 | 12 per leg |
| Lying leg curl | 3 | 10-12 |
| Standing calf raise | 4 | 10-15 |
Pros and cons
Pros
- Each muscle trained twice a week
- Logical grouping keeps overlap low
- Easy to scale volume up or down
Cons
- Six gym days per week
- Missed days push the whole cycle back
- Too demanding for most beginners
What happens if you miss a day?
In the Elyqentra tracker, a missed session moves to the next day and the rest of the 7-day cycle follows. Nothing is lost; your week simply extends by a day.
Related guides
- How many sets per muscle per week
- Progressive overload
- The best workout split for beginners
- Recovery and deload weeks
Last updated 2026-10-22. See our editorial policy. Check with a doctor before starting a new program.