5 Day Push Pull Legs Split

5 Day push pull legs split

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.

What is Push Pull Legs Workout Split

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 MuscleExercises
ChestBench Press, Incline Dumbbell Press, Push-Ups
ShouldersShoulder Press, Lateral Raises, Front Raises
TricepsTricep 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 MuscleExercises
BackPull-Ups, Bent-Over Rows, Lat Pulldowns
Rear DeltCable Rows, Face Pulls, Rear Delt Flyes
BicepsBicep 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 MuscleExercises
QuadsSquats, Leg Press, Lunges
HamstringsDeadlifts, Hamstring Curls,
GlutesHip Thrusts, Glute Bridges
CalvesCalf 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)

ExerciseSetsReps
Barbell Bench Press46-8
Overhead Dumbbell Press38-10
Incline Dumbbell Press38-10
Lateral Raises312-15
Tricep Dips38-10
Tricep Rope Pushdowns310-12

Day 2: Pull (Back, Biceps)

ExerciseSetsReps
Deadlifts44-6
Pull-Ups46-8
Barbell Rows38-10
Seated Cable Rows310-12
Barbell Bicep Curls310-12
Hammer Curls310-12

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

ExerciseSetsReps
Barbell Squats46-8
Romanian Deadlifts48-10
Leg Press310-12
Lunges310-12
Leg Curls310-12
Standing Calf Raises412-15

Day 4: Push (Different Variations)

ExerciseSetsReps
Dumbbell Bench Press48-10
Arnold Press38-10
Machine Chest Press38-10
Front Raises312-15
Overhead Tricep Extension310-12
Close-Grip Bench Press38-10

Day 5: Pull (Different Variations)

ExerciseSetsReps
T-Bar Rows46-8
Lat Pulldowns38-10
Dumbbell Rows38-10
Face Pulls312-15
EZ Bar Curls310-12
Concentration Curls310-12

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)

ExerciseSetsReps
Dumbbell Bench Press48-10
Military Barbell Press46-8
Incline Machine Press310-12
Dumbbell Lateral Raises312-15
Cable Chest Fly310-12
Overhead Tricep Extension310-12

Day 2: Pull (Back, Biceps)

ExerciseSetsReps
Barbell Rows46-8
Lat Pulldown38-10
Single-Arm Dumbbell Row310-12
Face Pulls312-15
EZ Bar Curls310-12
Preacher Curls310-12

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

ExerciseSetsReps
Front Squats46-8
Leg Press48-10
Walking Lunges310-12
Dumbbell Bulgarian Split Squats310-12
Seated Calf Raises412-15
Leg Extensions312-15

Day 4: Upper Body Focus (Chest, Back, Shoulders)

ExerciseSetsReps
Incline Barbell Bench Press46-8
Chest-Supported T-Bar Rows48-10
Arnold Press38-10
Cable Crossovers310-12
Wide-Grip Pull-Ups38-10
Lateral Raises312-15

Day 5: Lower Body Focus (Quads, Hamstrings, Glutes, Calves)

ExerciseSetsReps
Barbell Deadlifts44-6
Hack Squats38-10
Romanian Deadlifts38-10
Glute Bridges310-12
Calf Raises (Smith Machine)412-15
Leg Curls312-15

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)

ExerciseSetsReps
Barbell Bench Press46-8
Overhead Dumbbell Press48-10
Incline Dumbbell Bench Press38-10
Cable Chest Fly310-12
Lateral Dumbbell Raises312-15
Skull Crushers310-12

Day 2: Pull (Back, Biceps)

ExerciseSetsReps
Deadlifts44-6
Lat Pulldown46-8
T-Bar Rows38-10
Seated Cable Rows310-12
Barbell Bicep Curls310-12
Concentration Curls310-12

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

ExerciseSetsReps
Back Squats46-8
Leg Press48-10
Bulgarian Split Squats310-12
Romanian Deadlifts38-10
Seated Calf Raises412-15
Walking Lunges312-15

Day 4: Full Body Workout 1

ExerciseSetsReps
Barbell Squats46-8
Barbell Bench Press46-8
Barbell Rows46-8
Overhead Press38-10
Deadlifts36-8
Hanging Leg Raises312-15

Day 5: Full Body Workout 2

ExerciseSetsReps
Deadlifts46-8
Dumbbell Lunges48-10
Incline Press38-10
Lat Pulldown310-12
Dumbbell Lateral Raises312-15
Plank360 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)

ExerciseSetsReps
Barbell Bench Press46-8
Standing Overhead Press46-8
Incline Dumbbell Bench Press38-10
Dumbbell Lateral Raises310-12
Cable Tricep Pushdown310-12
Dips38-10

Day 2: Pull (Back, Biceps)

ExerciseSetsReps
Pull-Ups46-8
Bent Over Barbell Rows46-8
Seated Cable Rows38-10
Face Pulls310-12
Barbell Bicep Curls310-12
Hammer Curls310-12

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

ExerciseSetsReps
Barbell Squats46-8
Romanian Deadlifts46-8
Leg Press38-10
Walking Lunges310-12
Calf Raises412-15
Glute Bridges310-12

Day 4: Rest/Active Recovery

  • Active Recovery: Light cardio, stretching, or mobility work.

Day 5: Push/Pull (Upper Body Focus)

ExerciseSetsReps
Incline Bench Press46-8
Bent Over Dumbbell Rows46-8
Overhead Dumbbell Press38-10
Lat Pulldown38-10
Skull Crushers310-12
Preacher Curls310-12

Day 6: Legs (Emphasis on Volume)

ExerciseSetsReps
Leg Press46-8
Hack Squats48-10
Single-Leg Deadlifts310-12
Leg Extensions312-15
Leg Curls312-15
Standing Calf Raises412-15

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

ExerciseSetsReps
Barbell Bench Press46-8
Incline Dumbbell Press48-10
Dumbbell Shoulder Press38-10
Chest Fly (Machine or Dumbbell)310-12
Lateral Raises310-12
Tricep Dips38-10
Tricep Pushdowns (Cable)310-12

Day 2: Back, Rear Delts, and Biceps

ExerciseSetsReps
Pull-Ups46-8
Bent Over Barbell Rows46-8
Seated Cable Rows38-10
Face Pulls310-12
Dumbbell Bicep Curls310-12
Hammer Curls310-12

Day 3: Quads, Hamstrings, Glutes, and Calves

ExerciseSetsReps
Barbell Squats46-8
Deadlifts46-8
Leg Press38-10
Bulgarian Split Squats310-12
Seated Calf Raises412-15
Glute Bridges310-12

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

ExerciseSetsReps
Deadlifts46-8
Bench Press46-8
Bent Over Rows38-10
Push-Ups310-12
Lunges310-12 per leg
Plank330-60 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.

Author

  • Manish

    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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