MyPerfectSplit

Why Choose Push / Pull / Legs?

The push/pull/legs split separates workouts by movement pattern. Push days train chest, shoulders, and triceps; pull days train back and biceps; leg days train the lower body.

This split is best for people who can train around six days per week and want more volume for each muscle group.

Push Day 1

• Barbell Bench Press — 3 sets of 6–10 reps
• Shoulder Press — 3 sets of 8–10 reps
• Incline Dumbbell Press — 3 sets of 8–12 reps
• Tricep Pushdown — 3 sets of 10–15 reps

Pull Day 1

• Pull-Up / Lat Pulldown — 3 sets of 8–12 reps, or AMRAP for pull-ups
• Barbell Row — 3 sets of 6–10 reps
• Seated Cable Row — 3 sets of 8–12 reps
• Barbell Curl — 3 sets of 10–12 reps

Leg Day 1

• Back Squat — 3 sets of 5–8 reps
• Leg Press — 3 sets of 10–15 reps
• Romanian Deadlift — 3 sets of 8–10 reps
• Plank — 3 sets of 30–60 seconds

Push Day 2

• Incline Dumbbell Press — 3 sets of 8–12 reps
• Lateral Raise — 3 sets of 12–20 reps
• Push-Up — 3 sets AMRAP
• Skull Crushers — 3 sets of 10–12 reps

Pull Day 2

• Seated Cable Row — 3 sets of 8–12 reps
• Rear Delt Fly — 3 sets of 12–20 reps
• Pull-Up / Lat Pulldown — 3 sets of 10–12 reps
• Barbell Curl — 3 sets of 10–12 reps

Leg Day 2

• Romanian Deadlift — 3 sets of 6–10 reps
• Leg Press — 3 sets of 10–15 reps
• Back Squat — 2–3 sets of 8–10 reps
• Hanging Leg Raise — 3 sets of 8–15 reps

Intensity Notes

• For compound lifts, stop about 1–2 reps before failure.
• For isolation exercises, you can go closer to failure on the last set.
• AMRAP means “as many reps as possible” with good form.

Example Weekly Schedule

• Monday: Push Day 1
• Tuesday: Pull Day 1
• Wednesday: Leg Day 1
• Thursday: Push Day 2
• Friday: Pull Day 2
• Saturday: Leg Day 2
• Sunday: Rest