Push pull legs: how the 3 day split works, and who it suits
Push pull legs splits your training into three days: push (chest, shoulders, triceps), pull (back, biceps) and legs. Run it three days a week and each muscle is trained once; run it six days and each is trained twice. Here is what goes on each day, how to schedule it, and whether a push pull legs workout plan is right for you.
By Simon, head coach at Zama Fitness. Updated 24 October 2026.
What each push pull legs day trains
Grouping muscles that work together means they are trained in one session and rest together afterwards. A push day will not tire the muscles you need for the next day's pulling.
| Day | Muscles | Example exercises |
|---|---|---|
| Push | Chest, shoulders, triceps | Bench press, overhead press, incline dumbbell press, lateral raise, triceps pushdown |
| Pull | Back, rear shoulders, biceps | Lat pulldown or pull-up, seated row, face pull, dumbbell curl |
| Legs | Thighs, bum, calves, core | Squat or leg press, Romanian deadlift, split squat, leg curl, calf raise |
Pick a few exercises from each day, not all of them. Machines and dumbbells are fine; you do not need a barbell to run this split.
Push pull legs 3 day split
| Day | Session |
|---|---|
| Monday | Push |
| Wednesday | Pull |
| Friday | Legs |
| Every day | A walk, ideally 7,000 steps or more |
Any three days work. A rest day between sessions is useful but not essential, because each day trains different muscles.
The 3 day split is simple and easy to keep up, and it suits people who can only train three times a week. The catch: each muscle is trained once a week. Research suggests training each muscle at least twice a week tends to build more muscle than once, so on three days a full-body plan usually gets more out of the same time.
Push pull legs 6 days a week
Run the split twice (push, pull, legs, push, pull, legs, rest) and every muscle is trained twice a week. It is a popular choice for people with a year or more of training behind them who want to build muscle and have the time.
Six sessions a week is a lot to recover from and to fit around work and family. If you find yourself skipping days, three or four well-run sessions will beat six patchy ones.
What a good push pull legs workout plan includes
- One or two big lifts each day, done first while you are fresh.
- A few smaller exercises for the muscles the big lifts miss.
- Enough work per muscle per week, which is harder to reach on three days.
- A way to progress: a little more weight or one more rep when you have earned it.
- A plan for missed days, so missing Friday does not mean no legs that week.
What it does not need: a different routine every week. Keep the same exercises long enough to see them go up, and change the plan when progress stalls.
Push pull legs or full body?
| Push pull legs | Full body | |
|---|---|---|
| Days a week | 3 or 6 | 2 or 3 |
| Each muscle trained | Once (3 days) or twice (6 days) | Two or three times |
| Session length | Shorter, focused | Longer, covers everything |
| Missed session | A muscle group waits a week | Little lost |
| Best for | Experienced lifters with time | Beginners and busy weeks |
If you are new to the gym, start with our beginner gym plan guide and move to push pull legs once the basic movements feel solid.
How we build your programme
At Zama Fitness, your coach picks the split that fits the days you can train, the kit in your gym and your experience, whether that is push pull legs, full body or something in between. You get a video for every exercise, the app shows what you lifted last time, and every four weeks your coach looks at your progress and changes the plan.
Training to lose fat? Eat to a target: our calorie calculator and protein calculator work out your numbers.
Push pull legs: your questions.
What is push pull legs?
A way of splitting your training by movement. Push days train the muscles that push weight away from you (chest, shoulders, triceps), pull days train the muscles that pull it towards you (back, biceps), and leg days train your legs and bum.
Is a push pull legs 3 day split good?
It works well if you can only train three days and have some experience, but each muscle is trained once a week. Research suggests training each muscle at least twice a week tends to build more muscle, so many people do better on six days of push pull legs, or on full-body sessions three days a week.
Is push pull legs good for beginners?
It can work, but most beginners do better with three full-body sessions a week. You practise each movement more often, which is how you learn it, and a missed session costs you less.
Should I do push pull legs 3 or 6 days a week?
Six days trains every muscle twice a week, which is better for building muscle if you can recover from it and fit it in. Three days is easier to keep up. The best plan is the one you will still be doing in six months.
Where does core training go in push pull legs?
Anywhere. Most people add a core exercise or two to the end of leg day, or spread them across the week.
Can I lose weight on push pull legs?
Yes. Weight loss comes from eating less than you burn; the training makes sure what you lose is fat, not muscle. Any well-run split does that, push pull legs included.
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