You want to build muscle and strength, but your current workout isn’t enough.
I’ve been there.
That’s why I’m going to share the exact 5-day push pull legs split that’s helped thousands of lifters smash through plateaus and build serious muscle.
Here’s the truth:
Most people either train too much, burning themselves out with 6 days in the gym, or too little, only working out 3 days and wondering why they’re not seeing results.
A 5-day split is the sweet spot. Why?
Because it gives you:
Enough volume for optimal growth (If 4 day PPL is not enough for you)
Perfect recovery between sessions
Flexibility to fit your schedule
Maximum muscle stimulation without overtraining
Best part?
This isn’t a random plan—it’s a proven system that works, whether you’re balancing a busy life or focusing full-time on fitness.
This versatile regimen has gained popularity among fitness enthusiasts for a valid reason. It’s great for anyone who wants to build muscle, increase strength, and improve endurance.
Push Day
On Push Day, you will focus on the muscles engaged in pushing movements. This includes the chest, shoulders, and triceps. Think of exercises like bench presses, shoulder presses, and tricep dips.
These movements help you develop a strong upper body and enhance your pressing power.
Target Muscle
Exercises
Chest
Bench Press, Incline Dumbbell Press, Push-Ups
Shoulders
Shoulder Press, Lateral Raises, Front Raises
Triceps
Tricep Dips, Skull Crushers, Tricep Pushdowns
Pull Day
Next up is Pull Day, where you will focus on the muscles responsible for pulling movements. This includes your back and biceps. Exercises like pull-ups, rows, and bicep curls come into play here.
When you focus on pulling or rowing motions, you work your back and rear shoulders while also working your bicep.
Target Muscle
Exercises
Back
Pull-Ups, Bent-Over Rows, Lat Pulldowns
Rear Delt
Cable Rows, Face Pulls, Rear Delt Flyes
Biceps
Bicep Curls, Hammer Curls, Concentration Curls
Leg Day
Last but certainly not least is Leg Day! This day is all about dedicating your workout to your lower body. You’ll work your quads, hamstrings, glutes, and calves by doing things like squats, lunges, and deadlifts.
Target Muscle
Exercises
Quads
Squats, Leg Press, Lunges
Hamstrings
Deadlifts, Hamstring Curls,
Glutes
Hip Thrusts, Glute Bridges
Calves
Calf Raises
Classic 5 Day push pull legs Workout split
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Barbell Bench Press
4
6-8
Overhead Dumbbell Press
3
8-10
Incline Dumbbell Press
3
8-10
Lateral Raises
3
12-15
Tricep Dips
3
8-10
Tricep Rope Pushdowns
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Deadlifts
4
4-6
Pull-Ups
4
6-8
Barbell Rows
3
8-10
Seated Cable Rows
3
10-12
Barbell Bicep Curls
3
10-12
Hammer Curls
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Barbell Squats
4
6-8
Romanian Deadlifts
4
8-10
Leg Press
3
10-12
Lunges
3
10-12
Leg Curls
3
10-12
Standing Calf Raises
4
12-15
Day 4: Push (Different Variations)
Exercise
Sets
Reps
Dumbbell Bench Press
4
8-10
Arnold Press
3
8-10
Machine Chest Press
3
8-10
Front Raises
3
12-15
Overhead Tricep Extension
3
10-12
Close-Grip Bench Press
3
8-10
Day 5: Pull (Different Variations)
Exercise
Sets
Reps
T-Bar Rows
4
6-8
Lat Pulldowns
3
8-10
Dumbbell Rows
3
8-10
Face Pulls
3
12-15
EZ Bar Curls
3
10-12
Concentration Curls
3
10-12
5 Day push pull leg Workout Plan
Day 1: Push
Day 2: Pull
Day 3: Leg
Day 4: Rest
Day 5: Upper Body Focus
Day 6: Lower Body
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Dumbbell Bench Press
4
8-10
Military Barbell Press
4
6-8
Incline Machine Press
3
10-12
Dumbbell Lateral Raises
3
12-15
Cable Chest Fly
3
10-12
Overhead Tricep Extension
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Barbell Rows
4
6-8
Lat Pulldown
3
8-10
Single-Arm Dumbbell Row
3
10-12
Face Pulls
3
12-15
EZ Bar Curls
3
10-12
Preacher Curls
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Front Squats
4
6-8
Leg Press
4
8-10
Walking Lunges
3
10-12
Dumbbell Bulgarian Split Squats
3
10-12
Seated Calf Raises
4
12-15
Leg Extensions
3
12-15
Day 4: Upper Body Focus (Chest, Back, Shoulders)
Exercise
Sets
Reps
Incline Barbell Bench Press
4
6-8
Chest-Supported T-Bar Rows
4
8-10
Arnold Press
3
8-10
Cable Crossovers
3
10-12
Wide-Grip Pull-Ups
3
8-10
Lateral Raises
3
12-15
Day 5: Lower Body Focus (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Barbell Deadlifts
4
4-6
Hack Squats
3
8-10
Romanian Deadlifts
3
8-10
Glute Bridges
3
10-12
Calf Raises (Smith Machine)
4
12-15
Leg Curls
3
12-15
5-Day Push Pull Legs (PPL) + Full-Body Routine
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Full Body
Day 6: Full Body
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Barbell Bench Press
4
6-8
Overhead Dumbbell Press
4
8-10
Incline Dumbbell Bench Press
3
8-10
Cable Chest Fly
3
10-12
Lateral Dumbbell Raises
3
12-15
Skull Crushers
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Deadlifts
4
4-6
Lat Pulldown
4
6-8
T-Bar Rows
3
8-10
Seated Cable Rows
3
10-12
Barbell Bicep Curls
3
10-12
Concentration Curls
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Back Squats
4
6-8
Leg Press
4
8-10
Bulgarian Split Squats
3
10-12
Romanian Deadlifts
3
8-10
Seated Calf Raises
4
12-15
Walking Lunges
3
12-15
Day 4: Full Body Workout 1
Exercise
Sets
Reps
Barbell Squats
4
6-8
Barbell Bench Press
4
6-8
Barbell Rows
4
6-8
Overhead Press
3
8-10
Deadlifts
3
6-8
Hanging Leg Raises
3
12-15
Day 5: Full Body Workout 2
Exercise
Sets
Reps
Deadlifts
4
6-8
Dumbbell Lunges
4
8-10
Incline Press
3
8-10
Lat Pulldown
3
10-12
Dumbbell Lateral Raises
3
12-15
Plank
3
60 sec
Legs Focused 5-Day Push Pull Leg Routine
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push/Pull
Day 6: Leg
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Barbell Bench Press
4
6-8
Standing Overhead Press
4
6-8
Incline Dumbbell Bench Press
3
8-10
Dumbbell Lateral Raises
3
10-12
Cable Tricep Pushdown
3
10-12
Dips
3
8-10
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Pull-Ups
4
6-8
Bent Over Barbell Rows
4
6-8
Seated Cable Rows
3
8-10
Face Pulls
3
10-12
Barbell Bicep Curls
3
10-12
Hammer Curls
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Barbell Squats
4
6-8
Romanian Deadlifts
4
6-8
Leg Press
3
8-10
Walking Lunges
3
10-12
Calf Raises
4
12-15
Glute Bridges
3
10-12
Day 4: Rest/Active Recovery
Active Recovery: Light cardio, stretching, or mobility work.
Day 5: Push/Pull (Upper Body Focus)
Exercise
Sets
Reps
Incline Bench Press
4
6-8
Bent Over Dumbbell Rows
4
6-8
Overhead Dumbbell Press
3
8-10
Lat Pulldown
3
8-10
Skull Crushers
3
10-12
Preacher Curls
3
10-12
Day 6: Legs (Emphasis on Volume)
Exercise
Sets
Reps
Leg Press
4
6-8
Hack Squats
4
8-10
Single-Leg Deadlifts
3
10-12
Leg Extensions
3
12-15
Leg Curls
3
12-15
Standing Calf Raises
4
12-15
Day 7: Rest/Active Recovery
Active Recovery: Light cardio, foam rolling, or yoga.
The 5 Day Push, Pull, Legs Cycle
Day 1: Chest, Deltoids, and Triceps
Day 2: Back, Rear Delts, and Biceps
Day 3: Quads, Hamstrings, Glutes, and Calves
Day 4: Cardio
Day 5: Rest
Day 6: Full Body
Day 7: Rest
Day 1: Chest, Deltoids, and Triceps
Exercise
Sets
Reps
Barbell Bench Press
4
6-8
Incline Dumbbell Press
4
8-10
Dumbbell Shoulder Press
3
8-10
Chest Fly (Machine or Dumbbell)
3
10-12
Lateral Raises
3
10-12
Tricep Dips
3
8-10
Tricep Pushdowns (Cable)
3
10-12
Day 2: Back, Rear Delts, and Biceps
Exercise
Sets
Reps
Pull-Ups
4
6-8
Bent Over Barbell Rows
4
6-8
Seated Cable Rows
3
8-10
Face Pulls
3
10-12
Dumbbell Bicep Curls
3
10-12
Hammer Curls
3
10-12
Day 3: Quads, Hamstrings, Glutes, and Calves
Exercise
Sets
Reps
Barbell Squats
4
6-8
Deadlifts
4
6-8
Leg Press
3
8-10
Bulgarian Split Squats
3
10-12
Seated Calf Raises
4
12-15
Glute Bridges
3
10-12
Day 4: Cardio
Cardio Options (Choose one):
Running or Jogging: 30–45 minutes
Cycling: 30–45 minutes
HIIT Workout: 20–30 minutes
Rowing Machine: 30 minutes
Mix of any as per your requirement.
Day 5: Full Body
Exercise
Sets
Reps
Deadlifts
4
6-8
Bench Press
4
6-8
Bent Over Rows
3
8-10
Push-Ups
3
10-12
Lunges
3
10-12 per leg
Plank
3
30-60 seconds
Takeaways
If you’ve made it this far, you’re serious about leveling up your gains. And this 5-day PPL split is your ticket gain.
If you have any feedback, suggestions, or questions about the 5-Day Push Pull Legs workout routine, please leave them below.
Need help getting started? Just ask. I’ve got your back.
References
American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
Pedersen H, Fimland MS, Schoenfeld BJ, Iversen VM, Cumming KT, Jensen S, Saeterbakken AH, Andersen V. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC Sports Sci Med Rehabil. 2022 May 14;14(1):87. doi: 10.1186/s13102-022-00481-7. PMID: 35568897; PMCID: PMC9107721.
Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526. doi: 10.1519/JSC.0000000000003573. PMID: 32168178.
Alves RC, Prestes J, Enes A, de Moraes WMA, Trindade TB, de Salles BF, Aragon AA, Souza-Junior TP. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports (Basel). 2020 Nov 18;8(11):149. doi: 10.3390/sports8110149. PMID: 33218168; PMCID: PMC7698840.
Geanta, Vlad Adrian. (2021). Using Push-Pull-Legs Training : A Weight Training Method for Muscle Hypertrophy in Upper Body on Amateur Athletes ( in Arena – Journal of Physical Activities (2285-830X). 26-37.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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