FREE WORKOUT PLAN
Push pull legs, 3 days a week
Updated 2026-10-12 · Leer en español
Push pull legs splits training by movement: chest, shoulders and triceps on push day, back and biceps on pull day, and the whole lower body on leg day. Run once a week, each muscle gets one hard, high-volume session.
Days
3 days a week
Session
50-60 min
Level
Intermediate
Equipment
Full gym
Weekly schedule
Monday push, Wednesday pull, Friday legs.
The workouts
Push
Bench Press
4 × 6-10 · RIR 2 · rest 3 min
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Standing Lateral Raises
3 × 12-15 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
3 × 10-12 · RIR 1 · rest 60 s
Seated Dumbbell Tricep Extension
2 × 10-12 · RIR 1 · rest 60 s
Pull
Pronated Pull-Ups
3 × 6-10 · RIR 2 · rest 150 s
Use the assisted machine if you cannot do 6 clean reps.
Seated Cable Row
3 × 8-12 · RIR 2 · rest 2 min
Chest-Supported Machine Row
3 × 8-12 · RIR 2 · rest 2 min
Face Pulls
3 × 12-15 · RIR 1 · rest 60 s
Standing Barbell Curl
3 × 8-12 · RIR 1 · rest 60 s
Hammer Curl
2 × 10-12 · RIR 1 · rest 60 s
Legs
Free Barbell Squat
4 × 6-10 · RIR 2 · rest 3 min
Romanian Deadlift (RDL)
3 × 8-10 · RIR 2 · rest 150 s
Leg Press
3 × 10-12 · RIR 2 · rest 2 min
Lying Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Standing Machine Calf Raise
3 × 10-15 · RIR 1 · rest 60 s
Cable Crunches
3 × 10-15 · RIR 1 · rest 60 s
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Lifters who like longer, focused sessions and can only train three days. If you can train 6 days, run it twice a week for better results.
FAQ
Is push pull legs 3 days a week enough?
It works, but each muscle is trained only once a week. For most people, two sessions per muscle per week grows more muscle, which the 3-day full body or the 6-day PPL give you.
What muscles are worked on push, pull and legs days?
Push: chest, front and side shoulders, triceps. Pull: lats, upper back, rear shoulders, biceps. Legs: quads, hamstrings, glutes, calves, plus abs.
Push pull legs or upper lower?
Upper/lower on 4 days trains each muscle twice a week and usually beats PPL on 3 days. PPL shines when you can train 5-6 days.
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