The push/pull/legs split, for three or six days a week.
A push/pull/legs split groups muscles by the work they do. Push days train chest, shoulders and triceps, pull days train back and biceps, and leg days train quads, hamstrings, glutes and calves. Run it three days a week and each group gets one hard session; run it six days and each group trains twice. BodyPlan's planner chooses it for muscle gain at three or six days a week, and at five for experienced lifters.
- Muscles that work together train on the same day
- Each group rests for days before it trains again
- Runs on three days or six
A sample week
Train on whichever days suit you. This is one way to lay them out.
3 days
- Mon Push
- Tue Rest
- Wed Pull
- Thu Rest
- Fri Legs
- Sat Rest
- Sun Rest
6 days
- Mon Push
- Tue Pull
- Wed Legs
- Thu Push
- Fri Pull
- Sat Legs
- Sun Rest
- Push
- A horizontal press such as a bench press or push-up, an overhead press, a second chest or shoulder exercise, lateral raises and a triceps exercise.
- Pull
- A row, a vertical pull such as a pull-up or lat pulldown, a rear-shoulder exercise and a biceps curl.
- Legs
- A squat or leg press, a hip hinge such as a Romanian deadlift, a lunge or split squat, a hamstring curl and calf raises.
How it works
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Check it fits your week
Enter your days, goal and experience in the split builder and see whether push/pull/legs is the split it picks.
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Get a plan built on it
BodyPlan fills each push, pull and leg day with exercises for your equipment and experience.
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Log sets as you train
Suggested weights and reps update each session from what you logged.
Who it's for
Lifters whose main goal is building muscle and who train three days a week, or six. At three days it suits people who prefer fewer, longer sessions; at six, every muscle group gets two sessions a week. At four days BodyPlan's planner uses an upper/lower split instead.
Try it free
No account needed. These use the same logic as the BodyPlan app.
Frequently asked questions
Is push/pull/legs good for beginners?
It can be, but at three days each muscle group trains once a week. For most goals at two or three days, BodyPlan's planner uses a full body split instead, so every muscle group trains in every session.
What is the difference between 3-day and 6-day push/pull/legs?
The same three sessions, done once or twice a week. Six days doubles how often each muscle group trains.
Can I do push/pull/legs at home?
Yes. BodyPlan builds each day from the equipment you have, including dumbbells only or no equipment at all.
Ready to get started?
Download BodyPlan free on iOS or Android, and your plan comes with you.
