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Push Pull Legs Split for Beginners: A Simple Weekly Plan

A push pull legs split for beginners divides your training into three types of day: pushing movements, pulling movements, and leg work. Each muscle group gets worked once or twice a week with plenty of recovery, and the structure is easy to remember. This guide shows how to set up the week, which exercises to choose, and when this split makes more sense than full-body sessions.

Key Takeaways

  • Push days train chest, shoulders and triceps; pull days train back and biceps; leg days train the lower body and core.
  • Beginners usually do well with three or four training days a week, not six.
  • Keep each workout to four or five exercises and two or three sets each.
  • If you are brand new, a short stretch of full-body training first can make this split easier.

What Push, Pull and Legs Actually Mean

The names describe the direction of the movement. When you press a weight away from your body, you are pushing. When you draw it toward you, you are pulling. Squatting and hinging at the hips make up the leg day.

  • Push: chest press, shoulder press, triceps pushdown, lateral raise.
  • Pull: lat pulldown, seated row, face pull, biceps curl.
  • Legs: leg press, Romanian deadlift, leg curl, calf raise, plank.

The appeal is that muscles which work together are trained together. Your triceps already help on every chest press, so it makes sense to train them on the same day and then let them rest while you pull.

Is This Split Right for a Beginner?

It can be, provided you keep the volume modest. A true beginner often progresses well on three full-body days, as covered in our beginner full-body gym workout plan. That approach repeats each movement often, which helps you learn technique quickly.

Consider moving to this split when you have a few weeks of consistent training behind you, you are comfortable with the main machines, and you enjoy being at the gym enough to go four times a week. It also suits people who prefer shorter sessions that focus on one theme. Neither option is superior; the best routine is the one you will actually follow. The CDC adult activity guidelines recommend muscle-strengthening on at least two days a week, and this split meets that comfortably.

If you have health concerns or an injury, speak with a doctor or qualified professional before starting.

A Simple Push Pull Legs Split Schedule for Beginners

Here are two ways to lay out the week. Choose the one that matches how many days you can realistically attend.

Day 3-day version 4-day version
Monday Push Push
Tuesday Rest Pull
Wednesday Pull Rest
Thursday Rest Legs
Friday Legs Push or full-body catch-up
Saturday and Sunday Rest or walk Rest or walk

The three-day version trains each muscle group once a week, which is a gentle start. The four-day version brings one group back for a second session. Many people stay on three days for the first couple of months.

Sample Workouts for Each Day

Use two or three sets of eight to twelve reps for each exercise. Rest about 60 to 90 seconds between sets.

Push Day

  1. Chest press machine or dumbbell bench press
  2. Seated shoulder press
  3. Incline dumbbell press (light)
  4. Cable triceps pushdown
  5. Dumbbell lateral raise

Pull Day

  1. Lat pulldown
  2. Seated cable row
  3. Chest-supported row or machine row
  4. Face pull on a cable
  5. Dumbbell biceps curl

Leg Day

  1. Leg press or goblet squat
  2. Romanian deadlift with dumbbells
  3. Seated or lying leg curl
  4. Standing calf raise
  5. Plank, two or three rounds

Several pull and push exercises use cable stations. If the attachments confuse you, read our guide on how to use cable machines before your first session. Begin each day with five minutes of easy cardio and a lighter first set.

Progressing and Avoiding Common Mistakes

Progress by adding a rep first, and then a small amount of weight once you reach the top of your rep range with steady form.

  • Doing too much: Six exercises per day with five sets each is a recipe for burnout. Start small.
  • Skipping legs: It is tempting to repeat upper-body days. Leg day builds the largest muscles and supports everyday movement.
  • Training sore muscles hard: If your chest is still very tender, move to a different day instead of forcing it.
  • Ignoring recovery: Rest days are part of the plan. The Mayo Clinic fitness resources include general advice on pacing yourself.
  • Constant program hopping: Stay with a routine for at least eight weeks before judging it.

Pain that feels sharp or lingers in a joint is different from normal soreness. Stop, rest, and get professional advice if it does not settle.

Making the Split Work at Your Gym

A push pull legs split for beginners still has to fit a real week. Crowded evenings can make it hard to claim a bench or a cable station. Because the exercises within a day work in any order, you can simply swap and keep moving. Our best time to go to LA Fitness guide explains how to think about busy periods, and the LA Fitness class schedule page is useful if you want a class on your rest days. Equipment, hours and layouts vary by club, so check your own club on the official LA Fitness website.

Want to test the equipment first? See how an LA Fitness day pass or guest pass works. If you are still choosing a membership, ask your club for current pricing and get it in writing, since costs vary by club, state and membership type. Our membership price overview explains what to ask.

Frequently Asked Questions

How many days a week should a beginner do push pull legs?

Three or four days is plenty. Six days works for experienced lifters with good recovery, but it tends to be too much early on.

Which order should I do the days in?

The order is flexible. Just leave a rest day, or at least a different muscle group, between sessions.

Can I add cardio?

Yes. Light cardio on rest days or ten minutes after lifting works well. The guidelines suggest at least 150 minutes of moderate aerobic activity per week for adults.

Is push pull legs better than full body?

Neither is better for everyone. Full body suits low-frequency schedules, while push pull legs suits people who like shorter, themed sessions. Choose based on your schedule.

Conclusion

A push pull legs split for beginners works best when it stays simple: three or four days, five exercises each, steady progress and real rest. Try the three-day layout for two months, record your lifts, and adjust from there.

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