Who is the Push / Pull / Legs split for?

Push, pull and legs on separate days: chest/shoulders/triceps, then back/biceps, then the lower body. The most popular split for muscle gain.

How many sets per muscle per week does this give?

Around 100 working sets a week in total, which lands each major muscle in the 10–20 hard-set range that research links to growth.

Can I do this split at home?

Yes. Use the generator with "Dumbbells" or "No equipment" and pick the same split; exercises are swapped for home-friendly versions.

How long should I run it?

6–12 weeks with double progression, then regenerate a variation or change the split to keep progressing.

Push / Pull / Legs 6-Day Workout Split: Routine, Sets & Reps (Free PDF)

Split

Push / Pull / Legs

Sessions / week

Avg. session

43 min

Schedule

Mon–Sat, Sunday off

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Push

Chest, shoulders, triceps

5 exercises · ~39 min

1. Close-Grip Bench Press main

Triceps, Chest · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Diamond Push-Up, Close-Grip Push-Up, Triceps Pushdown
2. Landmine Press secondary

Front Delts, Chest · Barbell

Sets
3

Reps
8–12 / side

Rest
90s

Effort
RPE 8

swap: Dumbbell Shoulder Press, Kettlebell Press, Overhead Press
3. Cable Chest Fly accessory

Chest · Cable

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Fly, Pec Deck, Push-Up
4. Barbell Shrug accessory

Traps · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Shrug, Upright Row, Face Pull
5. Skull Crusher accessory

Triceps · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Overhead Triceps Extension, Triceps Pushdown, Close-Grip Bench Press

Day 2

Pull

Back, rear delts, biceps

5 exercises · ~43 min

1. Negative Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Assisted Pull-Up, Lat Pulldown, Inverted Row
2. T-Bar Row main

Upper Back, Lats · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Barbell Row, Chest-Supported Row, Machine Row
3. Face Pull accessory

Rear Delts, Upper Back · Cable

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Band Face Pull, Rear Delt Fly, Reverse Pec Deck
4. Barbell Curl accessory

Biceps · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Curl, Cable Curl, Band Curl
5. Cable Crunch core

Core · Cable

Sets
3

Reps
12–15

Rest
60s

Effort
controlled

swap: Crunch, Reverse Crunch, Hanging Knee Raise

Day 3

Legs

Quads, hamstrings, glutes, calves

5 exercises · ~46 min

1. Barbell Front Squat main

Quads, Glutes · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Goblet Squat, Barbell Back Squat, Kettlebell Squat
2. Sumo Deadlift main

Glutes, Quads, Adductors · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Conventional Deadlift, Trap Bar Deadlift, Sumo Squat
3. Bulgarian Split Squat secondary

Quads, Glutes · Dumbbell

Sets
3

Reps
8–12 / side

Rest
90s

Effort
RPE 8

swap: Split Squat, Reverse Lunge, Step-Up
4. Barbell Hip Thrust secondary

Glutes · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Dumbbell Hip Thrust, Hip Thrust, Glute Bridge
5. Dumbbell Calf Raise accessory

Calves · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Standing Calf Raise, Single-Leg Calf Raise, Seated Calf Raise

Day 4

Push

Chest, shoulders, triceps

5 exercises · ~39 min

1. Incline Barbell Bench Press main

Chest, Front Delts · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Incline Dumbbell Press, Decline Push-Up, Machine Chest Press
2. Overhead Press secondary

Front Delts, Triceps · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Dumbbell Shoulder Press, Machine Shoulder Press, Pike Push-Up
3. Dumbbell Fly accessory

Chest · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Cable Chest Fly, Pec Deck, Push-Up
4. Dumbbell Lateral Raise accessory

Side Delts · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Cable Lateral Raise, Band Lateral Raise, Machine Lateral Raise
5. Overhead Triceps Extension accessory

Triceps · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Skull Crusher, Rope Pushdown, Band Triceps Extension

Day 5

Pull

Back, rear delts, biceps

5 exercises · ~43 min

1. Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Lat Pulldown, Assisted Pull-Up, Negative Pull-Up
2. Meadows Row main

Lats, Upper Back · Barbell

Sets
4

Reps
6–10 / side

Rest
120s

Effort
RPE 8

swap: Dumbbell Row, Kettlebell Row, T-Bar Row
3. Barbell Row accessory

Upper Back, Lats · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Row, Chest-Supported Row, Seated Cable Row
4. Preacher Curl accessory

Biceps · Machine

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Incline Dumbbell Curl, Concentration Curl, Cable Curl
5. Hanging Knee Raise core

Core, Hip Flexors · Pull-Up Bar

Sets
3

Reps
12–15

Rest
60s

Effort
controlled

swap: Reverse Crunch, Lying Leg Raise, Dead Bug

Day 6

Legs

Quads, hamstrings, glutes, calves

5 exercises · ~46 min

1. Box Squat main

Glutes, Quads · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Chair Squat, Barbell Back Squat, Goblet Squat
2. Conventional Deadlift main

Glutes, Hamstrings, Lower Back · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Trap Bar Deadlift, Kettlebell Deadlift, Barbell Romanian Deadlift
3. Dumbbell Reverse Lunge secondary

Quads, Glutes · Dumbbell

Sets
3

Reps
8–12 / side

Rest
90s

Effort
RPE 8

swap: Reverse Lunge, Bulgarian Split Squat, Split Squat
4. Cable Glute Kickback secondary

Glutes · Cable

Sets
3

Reps
8–12 / side

Rest
90s

Effort
RPE 8

swap: Donkey Kick, Single-Leg Glute Bridge, Hip Thrust
5. Seated Calf Raise accessory

Calves · Machine

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Standing Calf Raise, Dumbbell Calf Raise, Single-Leg Calf Raise

How to progress

Double progression: hit the top of the rep range on every set, then add weight (2.5–5 %) and start from the bottom of the range.
Bodyweight moves: add reps, then slow the tempo (3 sec down), then move to a harder variation.
Deload every 6–8 weeks: same exercises, half the sets.

Notes for this plan

Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.