Push Pull Legs Split
A push/pull/legs split gives pushing moves, pulling moves, and legs their own day each. Train 3 days a week to run through it once, or 6 days to run through it twice.
Push (chest, shoulders, triceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 sets | 6–10 reps | 2 min |
| Incline Dumbbell Press | 4 sets | 6–10 reps | 2 min |
| Dumbbell Shoulder Press | 4 sets | 6–10 reps | 2 min |
| Dumbbell Lateral Raise | 3 sets | 10–15 reps | 1 min 15 sec |
| Cable Pushdown | 3 sets | 10–15 reps | 1 min 15 sec |
Pull (back, rear delts, biceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown | 4 sets | 6–10 reps | 2 min |
| Barbell Row | 4 sets | 6–10 reps | 2 min |
| Face Pull | 3 sets | 10–15 reps | 1 min 15 sec |
| Barbell Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Hammer Curl | 3 sets | 10–15 reps | 1 min 15 sec |
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 sets | 6–10 reps | 2 min |
| Romanian Deadlift | 4 sets | 6–10 reps | 2 min |
| Leg Press | 4 sets | 6–10 reps | 2 min |
| Lying Leg Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Standing Calf Raise | 3 sets | 10–15 reps | 1 min 15 sec |
Tips
- If you're a beginner, start with 3 days a week (push, pull, and legs once each) and add more days once you're comfortable.
- Give each muscle group at least two days of rest to recover.
- Once you hit the target reps on every set, go up one step next time.
Let Ducky build a routine that fits you
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
Keep reading
Chest
How to do the Barbell Bench Press
Form, common mistakes, sets and reps
Back
How to do the Lat Pulldown
Form, common mistakes, sets and reps
Side delts
How to do the Dumbbell Lateral Raise
Form, common mistakes, sets and reps
Quads
How to do the Barbell Back Squat
Form, common mistakes, sets and reps
Quads
How to do the Leg Press
Form, common mistakes, sets and reps
Chest
How to do the Incline Dumbbell Press
Form, common mistakes, sets and reps