3 days a week
Push, pull and legs once each, so every muscle is trained once a week with all of its sets in one session. A common week: Monday, Wednesday and Friday, a rest day between each.
Built for the chest, upper back, lats, quads, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Biceps | 12 | 1 | Within |
| Hamstrings | 11.5 | 1 | Within |
| Lats | 10.5 | 1 | Within |
| Upper back | 10 | 1 | Within |
| Chest | 10 | 1 | Within |
| Quads | 10 | 1 | Within |
| Triceps | 10 | 1 | Within |
| Glutes | 9 | 1 | Under |
| Front delts | 6.5 | 1 | Under |
| Rear delts | 6.5 | 1 | Under |
| Side delts | 5.5 | 1 | Under |
| Calves | 4.5 | 1 | Under |
| Lower back | 3.5 | 1 | Under |
| Forearms | 2.5 | 1 | Under |
| Traps | 1.5 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Push
7 movements, 22 sets
Barbell Bench Press4 × 6 to 10 reps · 2 reps in reserveLess load on the shoulder: Dumbbell Bench Press
Incline Dumbbell Bench Press3 × 8 to 12 reps · 2 reps in reserveGym or cable swap: Machine Chest Press
Dumbbell Shoulder Press3 × 8 to 12 reps · 2 reps in reserveLess load on the shoulder: Landmine Press
Overhead Cable Extension2 × 10 to 15 reps · 1 rep in reserveGym or cable swap: Machine Triceps Extension
Pull
7 movements, 22 sets
Legs
7 movements, 23 sets
6 days a week
Push, pull and legs twice, the A days and the B days with different movements, so every main muscle is trained twice a week. A common week: six days on, then a day off.
Built for the chest, upper back, lats, quads, hamstrings, glutes, side delts, biceps and triceps: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Hamstrings | 16.5 | 2 | Within |
| Upper back | 14.5 | 2 | Within |
| Biceps | 14 | 2 | Within |
| Chest | 14 | 2 | Within |
| Quads | 14 | 2 | Within |
| Triceps | 13 | 2 | Within |
| Front delts | 11.5 | 2 | Within |
| Glutes | 11 | 2 | Within |
| Lats | 11 | 2 | Within |
| Rear delts | 11 | 2 | Within |
| Side delts | 11 | 2 | Within |
| Calves | 9 | 2 | Under |
| Lower back | 3.5 | 1 | Under |
| Abs | 3 | 1 | Under |
| Forearms | 3 | 0 | Under |
| Traps | 1.5 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Push A
5 movements, 17 sets
- Barbell Bench Press4 × 5 to 8 reps · 2 reps in reserveLess load on the shoulder: Dumbbell Bench Press
- Dumbbell Shoulder Press3 × 8 to 12 reps · 2 reps in reserveLess load on the shoulder: Landmine Press
Pull A
4 movements, 13 sets
Legs A
5 movements, 16 sets
Push B
5 movements, 17 sets
- Incline Dumbbell Bench Press4 × 8 to 12 reps · 2 reps in reserveGym or cable swap: Machine Chest Press
- Overhead Cable Extension3 × 10 to 15 reps · 1 rep in reserveGym or cable swap: Machine Triceps Extension
Pull B
5 movements, 15 sets
Chest-Supported Row3 × 8 to 12 reps · 2 reps in reserveHome or dumbbell swap: Chest-Supported Dumbbell Row
Legs B
6 movements, 20 sets
How to use it
Start each movement at a weight you can lift for the bottom of its rep range with the reps in reserve shown. When every set reaches the top of the range at that effort, add the smallest weight step next time and work back up from the bottom of the range. Treat it as a common starting point, not a prescription: change the movements to the ones your gym and your body suit.
Rest two to three minutes between sets of the big compound lifts and one to two between the rest. Sleep and rest days are part of the plan: a session that trains the same muscles as yesterday's is not one this split asks for.
Questions
What is a push pull legs split?
Push days train the muscles that press (the chest, the shoulders and the triceps), pull days the muscles that pull (the back, the rear delts and the biceps) and leg days the legs and the glutes, so the muscles that work together share a session.
Three days or six days of push pull legs?
Six days trains every main muscle twice a week, which many coaches prefer; three days trains each once, with all of its sets in one session. Pick the one your week can hold every week.
How many sets a week does it give each muscle?
Counted as the app counts them, the three-day version gives the main muscles 9 to 11.5 sets a week and the six-day version 11 to 16.5, against a common guideline of 10 to 20.
Can I do push pull legs at home?
With dumbbells, the dumbbell home split keeps to what a home has. Every movement here also lists a swap.