A push pull legs routine groups training by movement pattern: pushing muscles, pulling muscles, and legs. It is popular because it is simple to repeat, easy to progress, and flexible enough for three to six training days per week.
Who Push Pull Legs Works Best For
Push pull legs works well if you want muscle growth, clear exercise organization, and enough weekly volume without making every workout feel crowded. Beginners can run it three days per week. Intermediate lifters often repeat the split twice across six days.
Sample 3-Day Push Pull Legs Routine
Push Day
- Bench press or dumbbell press: 3 sets of 6-10 reps
- Overhead press: 3 sets of 6-10 reps
- Incline dumbbell press: 2-3 sets of 8-12 reps
- Lateral raise: 3 sets of 12-20 reps
- Triceps pressdown: 2-3 sets of 10-15 reps
Pull Day
- Pull-up or lat pulldown: 3 sets of 6-12 reps
- Barbell row or cable row: 3 sets of 8-12 reps
- Rear delt fly: 2-3 sets of 12-20 reps
- Dumbbell curl: 2-3 sets of 10-15 reps
- Back extension or hip hinge accessory: 2 sets of 10-15 reps
Legs Day
- Squat or leg press: 3 sets of 6-10 reps
- Romanian deadlift: 3 sets of 8-12 reps
- Walking lunge: 2-3 sets of 10-14 reps per side
- Leg curl: 2-3 sets of 10-15 reps
- Calf raise: 3 sets of 10-20 reps
How to Progress
Start with weights you can control. When you hit the top of the rep range for every set with clean form, add a small amount of weight next time. This is the simplest form of progressive overload.
Useful NoxaFit Links
- Explore ready-made plans like the Upper Lower 4-Day Program
- Browse movement options in the exercise library
- Use the BMI calculator as one general health metric, not a complete measure of fitness.
FAQ
Is push pull legs good for beginners?
Yes, if the plan is kept simple. A three-day version is usually easier to recover from than a six-day version.
How many days per week should I run push pull legs?
Three days per week is enough for most beginners. Four to six days can work for intermediate lifters with good recovery.
Should every set be to failure?
No. Most sets should stop with one to three reps in reserve. Save true failure for occasional isolation exercises.
NoxaFit is not medical advice. Always train within your limits and speak with a qualified healthcare professional before starting a new fitness plan.
