A push pull legs workout is one of the simplest ways to organize your weekly training.You divide your workouts by movement patterns: pushing muscles, pulling muscles, and legs.
You train push on Day 1 and Day 4, pull on Day 2 and Day 5, legs on Day 3 and Day 6, then take a rest day.
What Is a Push Pull Legs Workout?
A push pull legs workout, often called PPL, divides exercises into three training days.
Push day focuses mainly on the chest, shoulders, and triceps.
Pull day targets the back and biceps.
Leg day trains the quads, hamstrings, glutes, and calves.
The 6-Day Push Pull Legs Workout
Day 1: Push
Start with bigger pressing exercises before moving to smaller muscle groups.
- Barbell bench press — 3 sets of 6–10 reps
- Incline dumbbell press — 3 sets of 8–12 reps
- Shoulder press — 3 sets of 8–12 reps
- Lateral raises — 3 sets of 12–15 reps
- Triceps pushdowns — 3 sets of 10–15 reps
Day 2: Pull
Pull day focuses on your back and biceps.
- Pull-ups or lat pulldowns — 3 sets of 8–12 reps
- Barbell rows — 3 sets of 8–12 reps
- Seated cable rows — 3 sets of 8–12 reps
- Face pulls — 3 sets of 12–15 reps
- Barbell curls — 3 sets of 10–15 reps
- Hammer curls — 3 sets of 10–15 reps
Day 3: Legs
A balanced leg workout should train the major lower-body muscles.
- Barbell squats — 3 sets of 6–10 reps
- Leg press — 3 sets of 8–12 reps
- Romanian deadlifts — 3 sets of 8–12 reps
- Leg extensions — 3 sets of 12–15 reps
- Leg curls — 3 sets of 10–15 reps
- Standing calf raises — 3 sets of 12–20 reps
Days 4, 5, and 6
Repeat the push, pull, and legs structure. You can use the same exercises or make small changes.
Day 7: Rest
Use your rest day to recover. Get enough sleep, eat well, and stay hydrated.
Final Thoughts
Push days train your chest, shoulders, and triceps. Pull days focus on your back and biceps. Leg days develop your lower body.
Follow the routine consistently, focus on proper form, progress gradually, and make recovery part of your plan. With patience and smart training, this six-day structure can become a strong foundation for building muscle, strength, and better overall daily fitness.
