Free routine
Push pull legs routine
A three day split, run the way STRNTH runs it. Pick a day, set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks the whole split across the weeks.
What is push pull legs?
Push pull legs, or PPL, splits your training by movement. Push day covers the muscles that press: chest, shoulders and triceps. Pull day covers the muscles that pull: back and biceps. Legs day covers everything below the waist. Each muscle gets worked hard once or twice a week, then a few days to recover before it comes round again.
How to run the week
The simplest version is three sessions a week, one of each day, with a rest day whenever you need one. If you train more often you can run the whole cycle twice in a week for six sessions. Use the day picker above to switch between push, pull and legs. Start each lift with a couple of light warm up sets, then work through the listed sets, resting the full time on the big lifts.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. If you finish all the sets and reps with good form, add a small amount next time. If your form breaks down before the target, drop the weight and build back up. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set, reads your last performance to suggest the next weight and tracks the climb across the whole programme. Try a single pull day or leg day, or browse the programmes for a full plan built around this split.
Common questions
How many days a week is push pull legs?
Three days is the simplest version, one of each day with rest days between. Trained lifters often run the cycle twice for six days, but three is plenty to make progress.
Is push pull legs good for beginners?
The three day version works well for beginners because each muscle gets a full recovery before it comes round again. Start light and add weight slowly.
What is the difference between push and pull days?
Push day trains the muscles that press: chest, shoulders and triceps. Pull day trains the muscles that pull: back and biceps. Splitting them lets you work each harder.
How do I know when to add weight?
When you finish every set and rep with clean form, add a small amount next session. If your form breaks before the target, hold the weight until it feels solid.