Push/Pull/Legs Split
Difficulty
Intermediate
Duration
6 Days/Week
Equipment
Full Gym Equipment
Best For
Muscle Growth
Overview
The Push/Pull/Legs split is one of the most popular and effective training splits for intermediate lifters. By dividing your training into three distinct parts, you can focus on each movement pattern and allow for optimal recovery while maintaining high training frequency.
Weekly Schedule
Push A (Chest Focus)
1. Barbell Bench Press
4 sets x 6-8 reps | Rest: 2-3 min
2. Incline Dumbbell Press
4 sets x 8-10 reps | Rest: 2 min
3. Dumbbell Flyes
3 sets x 10-12 reps | Rest: 90 sec
4. Dips (Chest Focused)
3 sets x 8-10 reps | Rest: 90 sec
5. Overhead Press
3 sets x 8-10 reps | Rest: 90 sec
6. Lateral Raises
3 sets x 12-15 reps | Rest: 60 sec
Pull A (Back Focus)
1. Deadlifts
4 sets x 5-6 reps | Rest: 3 min
2. Weighted Pull-ups
4 sets x 6-8 reps | Rest: 2-3 min
3. Barbell Rows
4 sets x 8-10 reps | Rest: 2 min
4. Face Pulls
3 sets x 12-15 reps | Rest: 60 sec
5. Barbell Curls
3 sets x 8-10 reps | Rest: 90 sec
6. Hammer Curls
3 sets x 10-12 reps | Rest: 60 sec
Legs A (Quad Focus)
1. Barbell Back Squat
4 sets x 6-8 reps | Rest: 2-3 min
2. Leg Press
3 sets x 8-10 reps | Rest: 2 min
3. Leg Extensions
3 sets x 10-12 reps | Rest: 90 sec
4. Barbell Lunges
3 sets x 8-10 reps/leg | Rest: 90 sec
5. Leg Curls
3 sets x 10-12 reps | Rest: 60 sec
6. Calf Raises
4 sets x 12-15 reps | Rest: 60 sec
Key Tips for Success
- Progressive Overload: Aim to increase weight or reps every 1-2 weeks
- Recovery: Get 7-9 hours of sleep and manage stress levels
- Nutrition: Eat in a slight surplus (200-300 calories) for muscle growth
- Consistency: Follow the program for at least 8 weeks before changing
- Form Over Ego: Use controlled movements with proper form over heavy weight
Ready to Get Started?
Download this routine as a PDF to track your progress at the gym.