Training Splits · Intermediate–Advanced
The Push / Pull / Legs Split
Organizes training by movement pattern: pushing muscles, pulling muscles, then legs. Run twice through the week (6 days) to train every muscle twice with high per-session volume.
Start the Push / Pull / Legs Split
Who the Push / Pull / Legs split is for
The full 6-day routine
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Overhead Press 3–4 × 6–10
- Dumbbell Shoulder Press 3 × 8–12
- Close-Grip Bench Press 3 × 8–10
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Barbell Curl 3 × 8–12
- Dumbbell Hammer Curl 3 × 10–12
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Standing Calf Raise 4 × 12–15
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Overhead Press 3–4 × 6–10
- Dumbbell Shoulder Press 3 × 8–12
- Close-Grip Bench Press 3 × 8–10
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Barbell Curl 3 × 8–12
- Dumbbell Hammer Curl 3 × 10–12
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Standing Calf Raise 4 × 12–15
How to progress on this split
Run the rotation in order and repeat it each week. On every exercise, try to beat what you did last session — one more rep at the same weight, or the same reps at a slightly heavier load. When you hit the top of the rep range on every set, add weight and drop back to the bottom of the range. That single rule, applied for months, is what actually drives growth; the split just organizes where the work happens.
Muscles this split trains
Common questions
How many days a week is the Push / Pull / Legs split?
6 days a week across 6 different sessions. Each muscle 2×/week.
Is the Push / Pull / Legs split good for intermediate–advanced lifters?
It's built for them. Intermediate–advanced, Training 5–6 days/week, Maximizing volume — those are the situations where this structure works best. If your schedule or experience doesn't match, a different split will likely serve you better.
What if I miss a day?
Pick up where you left off rather than skipping ahead. The rotation matters more than the calendar — four sessions done in order beats four sessions forced onto specific weekdays.