Push-Pull-Legs 3-Day Program
Classic push-pull-legs split for balanced muscle development
Push-Pull-Legs for Balanced Development
Optimal training split for intermediate lifters seeking muscle growth
What Makes This Program Effective
- Separate pushing, pulling, and leg movements for optimal recovery
- Maximum recovery time between similar muscle groups
- Flexible 3-day schedule fits busy lifestyles
- Balanced upper and lower body development
Perfect For You If
- You have 6+ months of consistent training experience
- You want to focus on specific movement patterns
- You prefer 3 days per week training schedule
- You have access to full gym equipment
Training Schedule
This push-pull-legs program divides your training into three distinct movement patterns. Push day focuses on chest, shoulders, and triceps. Pull day targets back and biceps. Legs day covers all lower body muscle groups. This structure allows for optimal recovery while maintaining high training frequency.
Weekly Split
- Monday: Push (Chest, Triceps, Shoulders)
- Wednesday: Pull (Back & Biceps)
- Friday: Legs & Calves
Monday – Push (Chest, Triceps, Shoulders)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Bench Press | 5 | 12-8 | 90-120s | Retract scapula, arch back, press through chest |
| Incline Dumbbell Press | 4 | 12 | 90s | Focus on form, control the movement, full ROM |
| Flat Dumbbell Flyes | 3 | 15 | 60s | Focus on form, control the movement, full ROM |
| Reverse Incline Dumbbell Press | 3 | 15 | 60s | Focus on form, control the movement, full ROM |
| Skull Crushers | 4 | 10-6 | 60s | Lower to forehead, extend fully, control weight |
| Overhead Dumbbell Press | 3 | 15 | 90s | Focus on form, control the movement, full ROM |
| Bench Dips | 4 | 12-8 | 60s | Focus on form, control the movement, full ROM |
| Dumbbell Lateral Raises | 4 | 15-12 | 45s | Slight bend in elbows, raise to shoulder height |
| Bent-Over Dumbbell Lateral Raises | 4 | 15-12 | 45s | Slight bend in elbows, raise to shoulder height |
Wednesday – Pull (Back & Biceps)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Lat Pulldown | 4 | 12 | 60-90s | Focus on form, control the movement, full ROM |
| Deadlift | 3 | 12-10 | 120s | Hinge at hips, neutral spine, drive through floor |
| Parallel Grip Lat Pulldown | 4 | 12-8 | 60s | Focus on form, control the movement, full ROM |
| Single-Arm Dumbbell Row | 3 | 12-8 | 60s | One or both arms, control weight, full contraction |
| Cable Bicep Curl | 3 | 15 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Scott Bench Barbell Curl | 4 | 15-8 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Incline Dumbbell Curl | 3 | 12 | 45s | Alternating or together, supinate at top, control |
| Barbell Bicep Curl | 3 | 12 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
Friday – Legs & Calves
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Leg Extension | 4 | 15-12 | 60s | Slow extension, pause at top, controlled descent |
| Squat | 4 | 15 | 120s | Chest up, break at hips, drive through heels |
| Leg Press | 4 | 20 | 90s | Full ROM, feet shoulder-width, controlled descent |
| Bulgarian Split Squat | 3 | 12 | 90s | Rear foot elevated, front leg does work, balance |
| Romanian Deadlift | 3 | 15-12 | 90s | Slight knee bend, push hips back, feel hamstring stretch |
| Lying Leg Curl | 4 | 12 | 60s | Curl heels to glutes, squeeze hamstrings, slow negative |
| Calf Raises | 5 | 15 | 45s | Full extension at top, stretch at bottom, control |
Ready to Start This Program?
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