Download Push Pull Legs Split Schedule


Download PDF

Push Pull Legs Split

Flat Bench Press
Shoulder barbell press
Side raises
Triceps Push Down
Overhead dumbbell extension

Bent over rows
Lat Pull Downs
Seated rows
Barbell curls
Hammer curls

Weighted Squats
Leg Press
Leg Extensions

Inclined dumbbell press
Inclined chest flyes
Decline Bench Press
Shoulder dumbbell press
Rear delt flyes
Tricep Push Down       

Bent over rows
Lat Pull Downs
Single hand rows
Alternate dumbbell curls
Plate curls

Leg Press
Leg Extensions

What is Push Pull Legs Split?

The first thing to cover up is that what means by a push pull legs split routine. 

Most of you guys must have followed either a mix workout split or a bro split as a beginner.

But today, we will learn about a more scientific way of working out.

This one is kind of different as it groups the muscle exercises according to the direction of the movement. 

PUSH WORKOUT: Chest, Shoulder, and Triceps

Involves training of muscles in which there is a pushing movement. 

For an instance, when you train chest by doing a bench press, you are pushing the weights upwards.

Also, take an example of Overhead Press and Triceps Push Down. In all the three cases, you are pushing the weights.

PULL WORKOUT: Back and Biceps

Involves training of muscles in which there is a pulling movement.

For an instance, when you train back by doing a barbell row, you are pulling the weight towards yourself in a Push Pull Legs Split.

Also, while training biceps, you are pulling the weight by doing various curls.


It involves training of various leg muscles like quads, hamstrings, calves. It is a big muscle group, therefore it needs a separate day to be trained.

As you can see in this article, we have shared a push pull legs 6 day split pdf. You can easily download it in your phone and refer to it while working out for convenience. 

Push Pull Legs Split

Push Pull Legs vs Bro Split

Now comes the main debate part. People ask that why is push pull legs split better than the casual bro split. 

The scientific reason is the training frequency. In bro split, which may go like:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulder 
  • Friday: Arms
  • Saturday: Abs

As you can see, in bro split, each muscle gets to be trained only once per week. 

On the other hand, in case of push pull legs split, each muscle is trained at least twice per week.

It’s a proven fact that our muscles do not take more than 48-72 hours to get recovered after an intense workout session.
So, it gets ready to be trained again after 3 days. This means each muscle can easily be trained at least twice a week. 

More Frequency = More Gains

Push Pull Legs Split gives you this opportunity to train each muscle twice per week, utilize your workouts fully, and increase the growth rate by significant rate.

By following a push pull legs split routine, you can see results more quickly as this increase in frequency by twice can benefit in many ways in long run.

Customizing is Easy

If you are someone who is not able to go to the gym 6 days a week due to work or studies, you can even customize it to a 3 days split. In this way, you are training your all muscle groups in just 3 days.

However, for increasing gains, I would suggest to follow the push pull legs 6 day split pdf which I gave in this article.

If you want to increase your muscle gains, it is necessary to train each of them at least twice a week. 

You can train abs two to three times per week any day after this Push Pull Legs Split workout.


You can easily try this workout routine if you are an intermediate or an advance lifter. 

Also, it can be customized according to your own physique by focusing on the lagging muscles more.

So, download this push pull legs split routine in pdf format and share it with your friends also. Train together, Grow together!

Post a Comment