Push/Pull/Legs Workout Split: 3-6 Day Workout Routine

The 3,4,5,6 Day Push/Pull/Legs Workout Routine

There are many different types of workout routines available out there based on the time you’ve, your goals and a few other factors.

Some workout splits are effective for most people in terms of balance, exercise volume, frequency and time options like full body workout routine and upper/lower workout routine.

Above mentioned workout splits are the one of the most followed workout routines in the fitness industry because of the benefits they offer.

However, Push/Pull/legs is on the top among these two workout splits.

Push/Pull/legs has been followed by many people since the starting of the fitness industry and since then it has become one of the most popular and effective workout routines of all time.

Most of the time, this routine has been followed by intermediate and advanced trainees for various body goals, however, I will show you how a beginner can make his/her own Push/Pull/legs workout routine.

Apart from that, Push/Pull/legs workout split has 4 different versions, I’ll show you how to arrange that and which one to choose for your goals, and time.

Keep in mind that all the variations of this routine can be applied to beginner and advanced level trainees, all you need to do is take help of your brain and apply a little bit of change as you like.

P.S. I also wrote down a sample Push/Pull/legs workout routine for 3,4,5 and 6 day at the end of the article.

Let’s start with the basics!

What Is The Push/Pull/Legs Split?

The 3,4,5,6 Day Push/Pull/Legs Workout Routine

As the name suggests, most people will guess what that means but for others allow me to explain.

Push/Pull/Legs workout routine divide your body into three different actions:

Push Action, pull action and leg action.

That means when you do push workout, you’re training that muscles only which perform Push movement while working out.

And these muscles are…

  • Chest
  • Shoulders
  • Triceps

For Pull workout, you’re working only muscles that perform pull movement while you’re training them which are

  • Back
  • Biceps &
  • Rear Delts

The leg action is self explanatory right?

You’re training all leg muscles on the leg day which includes…

  • Quards
  • Hamstrings
  • Glutes &
  • Calves

You may notice that abs and forearm training are not included in this, and the reason being is these muscles are small; you can train them on any day as you like.

The Benefits Of Pull/Pull/Legs

This workout routine is offer many benefits as the upper/lower and full body workout routine offers but there are some which others don’t offer

Benefit #1: Save time by Reducing the training of Secondary muscles

I made many mistakes when I first started out and doing 5 exercises for triceps again on chest day is one of them when I already did 4 exercises for the chest and my tricep muscles were already trained enough.

If you’re a beginner, then there are chances that you did the same with chest and shoulders or back and biceps.

However, when you follow this workout routine, you don’t have to worry about the overlap training of your primary and secondary muscles.

What I meant by that is the typical workout routine for most people is below.

Monday: Chest 

Tuesday: Arms

Wednesday: Back

Thursday: Shoulder

Friday: Arms

Saturday: Leg

Sunday: Rest

As you can see, they are training chest, tricep, biceps, back and shoulder back to back and these muscles are primary and secondary muscles of each other.

That means, when you do like this, your muscles don’t have sufficient time to recover and that leads to muscle soreness and/or injury at the end.

Benefit #2: Can Customize Easily

If you’re a professional person or a busy mom who wants to either lose fat or muscle gain, this workout split is best for you.

Because there are so many options to customize it as per your requirement like you can easily distribute your exercise volume, aka the number of sets you do per muscle group per week, regardless of your workout frequency.

You can follow either 3,4,5 or 6 day Push/Pull/Legs workout and still gain the same amount of muscle or lose fat that you’ve with the other workout splits.

Read Related Article: How to Have Weight Loss Without Doing Cardio

Pull/Pull/Legs Workout For Fat Loss & Muscle Gain

Now, a lot of people ask me on social media that if my goal is fat loss, should I follow the Push/Pull/Legs workout routine or not?

What about muscle gain?

Before telling you anything just fit one thing in mind that, in order to either lose fat or gain muscles, you need both exercises and diet.

However, when it comes to losing fat, the importance of diet is more than exercise.

But, the reverse is not true.

If you want to gain muscles, you need to focus on exercise along with enough protein, carbs and rest in order to grow your muscles.

So, don’t believe anyone on the internet who told you that this workout routine is not for fat loss or muscle gain.

You can follow any workout routine or exercises that you like for any fitness goal you’ve.

Just follow a proper diet and exercise plan as per your goal over a longer period of time and you’ll achieve your goal sooner or later.

Push/Pull/Legs Workout Split: 3-6 Day Workout Routine

Like I said before, there are 4 different versions of Push/Pull/Legs workout split, each workout routine is designed and programmed differently.

I mentioned how they are typically designed by most fitness professionals here on this article.

The 3-day Push/Pull/Legs Workout Routine

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day AOffPull Day AOffLeg Day AOffOff
Week 2Push Day BOff Pull Day BOffLeg Day BOffOff

This is the classic version of Push/Pull/Legs split.

This version has been followed by the most people since the starting of the fitness industry.

There are a lot of good points for this version of Push/Pull/Legs split like 

  • If you’re a beginner, you will have enough time to recover and of course enough exercise volume to grow.
  • For someone who is busy and still looking for fat loss or muscle gain and a beginner, they can follow this version very easily and still achieve their goals.

However, like every coin has two side, this version has some bad points as well like

  • If you’re intermediate or at advanced level, this version of Push/Pull/Legs split is not for. The reason being is as an intermediate and/or advanced level trainee, you’re training each body part once per week only which is not enough as per research shown here and here.
  • For someone who wants to gain strength, the amount of load and exercise volume, you’ve at the end of week, you’ll not grow as much strength as you should.

Who Should Follow It?

  • Beginner who is looking for Fat loss and Muscle Gain
  • Busy Professional who have less time but still want to achieve their goals*

The 4-day Push/Pull/Legs Workout Routine

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day APull Day AOff Leg Day APush Day BOff Off
Week 2Pull Day BPush Day AOff Leg Day BPull Day BOff Off
Week 3Repeat

This is a kind of routine a beginner should follow when they believe they’re now at the intermediate level and should change Push/Pull/Legs workout routine to another 4 day workout split.

In this intermediate level split, the idea of the program is you’ll train upper body twice and lower body once.

During each week, you will do either push movements or pull movements twice using the push and pull variations I provided in this article.

There are also sufficient rest periods for the beginner who just switch their level to intermediate.

There is also one other version of 4 day Push/Pull/Legs workout routine which I wrote down below for you.

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day AOffPull Day AOff Leg Day AOff Push Day B
Week 2Pull Day BOffLeg Day BOff Push Day AOff Pull Day A
Week 3Leg Day AOffPush Day BOff Pull Day BOff Leg Day B

In that routine, you’ll take one rest after every training day for 7 days and from the next week you do other pull and push movements which is Pull and Push exercise version B.

If you’re a beginner and just switch your program to intermediate, I would suggest you to go with this version of 4 day Push/Pull/Legs workout routine.

For Pros and Cons, Like I said every coin has two sides and this workout split may have because as long as I know I didn’t find any of them.

The 4-5 day Push/Pull/Legs Workout Routine

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day APull Day AOffLeg Day AOffPush Day BPull Day B
Week 2Off Leg Day BOffPush Day APull Day AOff Leg Day A
Week 3Off Push Day BPull Day BOffLeg Day BOffPush Day A
Week 4Pull Day AOff Leg Day AOffPush Day BPull Day BOff
Repeat

This version of the Push/Pull/legs workout routine is very similar to the 4 day workout split, most people called it a rotating version of a 4 day workout routine.

In this split, you’ll have 4 workouts every week most of the time but there will be few weeks when you’ve to do 5 workouts like week 1.

5-day Push/Pull/Legs Workout Routine

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day APull Day AOffLeg Day APush Day BOffPull Day B
Week 2Leg Day BOffPush Day APull Day AOffLeg Day APush Day B
Week 3OffPull Day BLeg Day BOffPush Day APull Day AOff
Week 4Repeat

In this version, you’ll have 5 workouts every single week and because of that it’s for advanced level trainees since you’ll have less time to recover.

In this split, you will be doing two consecutive workouts and then one day off … and again three consecutive workouts… followed by a  day off.

You may notice that unlike the previous version of Push/Pull/Legs, your 5 workout days fall on the same day each week and same for the rest day which is Wednesday and Sunday.

Good Points to Look:

  • Awesome training frequency for the advanced trainee. You will train each body part twice per week which is ideal for muscle growth.
  • Unlike the other version, this version is much more stable as there is no change for the workout days and the rest days from week to week.

Bad Points to Remember:

  • If you’re not an advanced level trainee, this version is not for you since you’ll be doing 5 workouts every single day and for intermediate level trainees, it would be hard to have enough rest and recovery.
  • Some weeks of this version requires you to train on weekends, which is again hard for many people.

5-6 Day Push/Pull/Legs Workout Routine

WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Push Day APull Day ALeg Day AOffPush Day BPull Day BLeg Day B
Week 2OffPush Day BPull Day BLeg Day BOffPush Day APull Day A
Week 3Leg Day AOffPush Day BPull Day BLeg Day BOffPush Day A
Week 4Repeat

This fourth version of the split is very similar to Version 2 in that it uses a rotating schedule that involves training on different days each week.

The main difference, however, is that Version 2 used a 5-day cycle which meant there’d be 4 or 5 workouts per week, whereas this version uses a 4-day cycle which means there are 5 or 6 workouts per week.

The Sample Push/Pull/Legs Routine A

Push Day A

Chest Exercises
Barbell Bench PressDecline Bench Press
Sets43
Reps8-128-12
Shoulder Exercises
Dumbbell Lateral RaiseBarbell Shoulder Press
Sets43
Reps8-128-12
Triceps Exercises
Barbell Skull CrushersCable Push-Down
Sets33
Reps8-1215

Pull Day A

Back Exercises
DeadliftWide Lat Pull DownBent Over RawBarbell Shrugs
Sets4435
Reps8-128-12108
Biceps Exercises
Dumbbell Bicep CurlsBarbell Concentration Curl
Sets43
Reps8-128-12
Rear Delts Exercises
Dumbbell Rear raises
Sets4
Reps8-12

Leg Day A

Leg Exercises
Front SquatLeg PressLeg CurlsRomain DeadliftsHip TrustStanding Calf Raises
Sets345435
Reps8-128-128-128-128-1210-15

The Sample Push/Pull/Legs Routine B

Push Day B

Chest Exercises
Barbell Bench PressIncline Bench PressChest Dips
Sets433
Reps8-128-1212
Shoulder Exercises
Cable Lateral RaiseDumbell Military Press
Sets34
Reps8-128-12
Triceps Exercises
Overhead Dumbbell ExtensionRope Push-Down
Sets33
Reps8-1215

Pull Day B

Back Exercises
Sumo DeadliftPull UpsSeated Bent Over RawBarbell Shrugs
Sets3443
Reps8-128-128-128
Biceps Exercises
Barbell Bicep CurlsDumbbell Concentration Curl
Sets33
Reps8-128-12
Rear Delts Exercises
Cable Rear Delt Fly
Sets4
Reps8-12

Leg Day B

Leg Exercises
Back SquatLungesLeg ExtensionsDumbbell Romain DeadliftsGlute BridgeSeated Calf Raises
Sets434434
Reps8-128-128-128-128-1210-15

Pull/Pull/Legs Workout For Beginners

Full Body and/or Upper/Lower workout split has been recommended to most beginners but there are some beginners who want to try a Push/Pull/Legs workout routine or there are some who want a beginner level push/pull/leg workout routine.

If you’re a beginner or looking for a beginner Push/Pull/Legs workout split, I would suggest you to go for the 3 day Push/Pull/Legs workout routine as it’s best for you in terms of exercise volume, rest and recovery.

If you think you just switch to the intermediate level, you can go to a 4 day or 4-5 day version of Push/Pull/Legs workout split.

Since you’re going to follow it, make sure you’re following that according to your strength and fitness level.

So follow below workout variations if you’re a beginner and looking for the beginner level Push/Pull/Legs workout routine.

One thing I really want to mention that regardless of your fitness level you can follow any workout routine as long as you’re training yourself within limits.

So first understand your limits and notice how your body reacts after each and every workout.

Pull/Pull/Legs Workout With Dumbbells

There are like hundreds of exercises for most of the body part in the fitness.

If you do just a simple Google search, you’ll definitely find an exercise that can replace the exercise with the dumbbells.

So if you only have dumbbells to work on or want to do Push/Pull/Legs workout with dumbbells only, just replace your barbell exercises with dumbbells by simply searching the alternate dumbbell exercise for the barbell exercise, I hope this makes sense!

Pull/Pull/Legs Workout At Home

Following a Push/Pull/Legs workout at home will be hard for most people.

Since you’ll definitely need dumbbells and/or resistance bands to work out.

If you don’t have these or some kind of external resistance excluding body weight, then it would be hard for you to perform Push/Pull/Legs workout at home.

If you’re not unable to do it, I would suggest you to go for a Full body bodyweight workout routine since you only need your bodyweight to perform it.

And, you can also apply other techniques to grow using Full body workouts.

What To Do Next!

If you’re making this far, Congratulations!

There is one problem with you now that you’re overwhelmed with this information and it is difficult for you to choose.

If that’s the case, just drop the comment below and We will solve that together!

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