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Push pull legs program: 6 days per week

Here’s a week split into push, pull, and legs, repeated across two rotations. Push groups pressing movements, pull groups pulling movements, and legs covers lower-body exercises. A rest day ends this example.

This week is an example for an intermediate trainee who works out at a gym to build muscle. Your program depends on your profile and availability.

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A full week to guide you

  1. Day 1 : Push, pushing movements

    1. Machine Chest Press

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 10 reps / 8 reps / 6 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    2. Incline Dumbbell Fly

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    3. Unilateral Cable Lateral Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Elevated Feet Bench Dips

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Bent-Over Dumbbell Triceps Extension

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 5 reps / 5 reps / 5 reps
      Rest between sets, in order
      10 s / 10 s / 10 s
      Rest after the exercise
      90 s

  2. Day 2 : Pull, pulling movements

    1. Rack Pull

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Chin-up

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    3. Bent-Over Cable Lateral Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Seated Unilateral Bicep Curl

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Smith Machine Shrugs

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  3. Day 3 : Lower body

    1. 45-Degree Leg Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Smith Machine Deadlift

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. TRX Lunges

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Machine Calf Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Seated Hip Adduction

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  4. Day 4 : Push, pushing movements

    1. Incline Dumbbell Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. TRX Chest Press

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    3. Wide-Grip Barbell Upright Row

      Sets
      3
      Repetitions or duration, set by set
      10 reps / 10 reps / 10 reps
      Rest between sets, in order
      120 s / 120 s
      Rest after the exercise
      120 s

    4. Elevated Feet Bench Dips

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Bent-Over Dumbbell Triceps Extension

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  5. Day 5 : Pull, pulling movements

    1. Machine Lat Pulldown

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Chin-up

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    3. Bent-Over Cable Lateral Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Seated Unilateral Bicep Curl

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Smith Machine Shrugs

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  6. Day 6 : Lower body

    1. Smith Romanian Deadlift

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Hack Squat

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. TRX Lunges

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Machine Calf Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Barbell Good Morning

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  7. Day 7 : Rest

    No strength-training workout is scheduled for this day.

Blocks that accompany your workouts

You’ll also find this week’s mobility, warm-up, abs, and stretching exercises. Open each block to see its sets and rest times.

Joint mobility

  1. Neck Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  2. Shoulder Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  3. Elbow Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  4. Wrist Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  5. Torso Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  6. Knee Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  7. Ankle Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s
Warm-up

  1. Classic Stationary Bike

    Sets
    1
    Repetitions or duration, set by set
    420 s
    Rest after the exercise
    0 s
Abs

  1. Torso Raise

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  2. Banded Oblique Extension

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  3. Three-Point Plank

    Sets
    2
    Repetitions or duration, set by set
    60 s / 60 s
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s
Stretching

  1. Full Body Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  2. Lumbar Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  3. Pectoral Wall Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

Your questions

Which muscles are trained in push, pull, and legs?
Push workouts mainly target the Chest, Shoulders, and triceps. Pull workouts train the Back and biceps. Legs workouts focus on the lower body.

Do I need to train six days to make progress?
This frequency only describes the example shown. Choose days you can stick to and a split suited to your level. You can also explore the full-body and upper/lower examples.

Are the two rotations identical?
The movement groups repeat, but some exercises vary between the two rotations. The week above shows the details of each workout without replacing the sets with a uniform format.
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