A push pull legs split works because each day has a job.
- Push: chest, shoulders, triceps, and pressing patterns
- Pull: back, rear delts, biceps, and pulling patterns
- Legs: quads, hamstrings, glutes, calves, and trunk support
It can be a simple three-day week, or it can repeat across four to six days if you recover well. The mistake is adding days before the base version is consistent.
Three-day push pull legs plan
Start here if you want a clean weekly structure.
Day 1: Push
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 5-8 |
| Overhead Press | 3 | 6-10 |
| Incline Dumbbell Press | 2-3 | 8-12 |
| Lateral Raise | 3 | 12-20 |
| Triceps Pressdown | 2-3 | 10-15 |
Day 2: Pull
| Exercise | Sets | Reps |
|---|---|---|
| Pull Up or Lat Pulldown | 3 | 6-10 |
| Barbell Row or Cable Row | 3 | 6-10 |
| Romanian Deadlift | 3 | 6-10 |
| Face Pull or Rear Delt Fly | 2-3 | 12-20 |
| Dumbbell Curl | 2-3 | 10-15 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat or Leg Press | 3 | 5-10 |
| Split Squat or Lunge | 2-3 | 8-12 each side |
| Leg Curl | 2-3 | 10-15 |
| Calf Raise | 3 | 8-15 |
| Plank or Loaded Carry | 2-3 | 30-60 sec |
Four to six day options
If three days feels good and recovery is steady, repeat the sequence:
| Weekly frequency | Example |
|---|---|
| 4 days | Push, Pull, rest, Legs, Push |
| 5 days | Push, Pull, Legs, rest, Push, Pull |
| 6 days | Push, Pull, Legs, Push, Pull, Legs |
Do not add days just because the template allows it. More frequency is useful only when the sessions stay repeatable and the main lifts still move forward.
Progression
Use double progression for most exercises:
- Start near the low end of the rep range.
- Add reps across sessions.
- When every set reaches the top of the range, add a small amount of weight.
- Build reps again at the new load.
For more detail, read the Progressive Overload Guide.
Balance checks
Push pull legs is organized, but it can still drift.
Watch for:
- Pressing volume far above pulling volume
- Pull day becoming too hinge-heavy
- Leg day missing either a squat or hinge pattern
- Too much isolation before the main lifts are done
- Sessions that are too long to repeat consistently
Before you commit to the block, check that every training day fits your real week and that the main lifts have a progression target you can repeat.
Track it in Phemilo
In Phemilo, create reusable Push, Pull, and Legs templates on iPhone. Put the main lift first, keep rep ranges visible, and log each set from Apple Watch during the workout.
After training, review:
- Did the main lift move forward?
- Did pressing and pulling stay close?
- Did legs include both squat and hinge work?
- Was any session too long for the real week?
- Should the next workout repeat, progress, or swap an accessory?
That review is what turns a template into your training plan.
Train with Phemilo on iPhone and Apple Watch.
Plan the workout on iPhone, log each set from Apple Watch, and review the full session when you are done.
