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The Push, Pull, Legs split is another common training program that has become very popular amongst those looking to increase strength and muscle size.

If you’re available 3-6 days a week, this is a great split for you.

The layout is as followed;

Day 1. ‘Push’ (Chest, Shoulders, Triceps)

Day 2. ‘Pull’ (Back & Biceps)

Day 3. ‘Legs’ (… legs)

If you have the availability to train 5 or 6 days a week you could simply repeat the block again. Alternatively if you’re looking for a more customized approach to your training and would like one of our coaches to create an individualised program – click here.

So for example, if you were available for 6 days a week.

Day 1. ‘Push’ (Chest, Shoulders, Triceps)

Day 2. ‘Pull’ (Back & Biceps)

Day 3. ‘Legs’ (Hamstrings and Glutes)

Day 4. ‘Push’ (Chest, Shoulders, Triceps)

Day 5. ‘Pull’ (Back & Biceps)

Day 6. ‘Legs’ (Quads and Calves)

Here you can see there is a slight focus on particular muscles between the two Leg sessions. This is simply to provide a little variety between the two sessions,  you could do this with Push and Pull days as well. Have one Pull session focus on rhomboids and traps, have the other session focus on lats and lower back.

Benefit of Push, Pull, Legs is that you can train the body in 3 days. The sessions would be shorter in duration due to focusing on just one group of muscles, unlike an Upper/Lower split (check it out here).

If you have the availability to train 5 or 6 days a week, you now have the chance to hit your body parts twice a week. Can someone say GAAAAAIN TRAIN?!


Day 1. PUSH

A1. Barbell Bench Press

B1. Seated Dumbbell Shoulder Pres

C1. Incline Dumbbell Press

D1. Weighted Bench Dips

E1. Tricep Pushdown with Rope

F1. Lateral Raise

G1. Pec Deck or Cable Cross-over

Day 2. PULL

A1. Wide Grip Pull ups

B1. Bent over barbell row.

C1. Single Arm Dumbbell Row

D1. Close grip Lat Pulldown

E1. Dumbbell Shrug

F1. Barbell Bicep Curl

G1. Dumbbell Hammer Curl

Day 3. LEGS

A1. Barbell Back Squat

B1. Sumo Deadlift

C1. Hack Squat

D1. Romanian Deadlift

E1. Glute Ham Raise

F1. Standing Calf Raise

G1. Seated Calf Raise

Sound exciting right? What about if you can train more than three days a week? There are a few things you can do.

You can ‘focus’ on different muscles on each day so Push workout 1 could focus more on Chest, so your main movement is bench press. Push workout 2, later on in the week could be a Shoulder focus, so your main lift would be Overhead Press.

“but Chris if i focus on just Chest, isn’t it essentially a chest session – like a typical bro workout?”

Just because you’re focusing on Chest, doesn’t mean you won’t train shoulders that day as well. Just majority of movements would be chest orientated, with a few shoulder exercises as accessories. Vice versa on the Shoulder focus Push workout.

Following me? Cool.

The other method if you’re available more than 3 days a week is to simply change the volume and intensity between the two blocks of Push, Pull, Legs.

The first three blocks could have an Intensity focus, or more specifically, lower reps and higher loads. The second block could focus on volume, or more repetitions and lighter loads. What happens is you’re now exposing yourself to the same lifts multiple times a week. You’ll also induce the Repeated Bout Effect, which simply put – performing the lifts frequently will reduce your onset of DOMS the next day. Workout more and be less sore? Cool right?!

Here’s an example 6 day split using the Push, Pull, Legs method.



There you have it. A nice intermediate training split that will have you training body parts more than once a week (because you’re worth it bro).

GIve it a shot for 8-12 weeks. Alternatively why don’t you contact us and have a chat with our coaches about creating a plan that is customized to you and your lifestyle. Start by filling this bad boy out.


Christopher Watts

Author Christopher Watts

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