Push Pull Legs

Why It Works

Push Pull Legs is for lifters with two or more years of steady training who have stopped gaining muscle on three or four sessions a week. You train six days a week. Push days work the chest, shoulders and triceps. Pull days work the back and biceps, and leg days work the whole lower body and the core.

Each type of day comes round twice a week, as an A session and a B session. A sessions start with a heavy barbell lift for 6 to 8 reps. B sessions use different exercises and higher reps, mostly on dumbbells, cables and machines. Each muscle gets hard sets twice a week from two different angles, which suits trained lifters who need more work to keep growing.

Effort is close to failure. Main lifts finish with one or two reps left in the tank, and the smaller exercises finish with one or none left.

The twelve weeks run in three blocks of four. Weeks 4 and 8 are lighter, so you recover before the next block. You test three lifts in week 1 and again in week 12.

Get the PDF and Tracker

Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

Enter your email to get both files

We'll unlock them here and email you the links. Tick the box to get a new one every week.

How to Use It

Your week

Mon Day 1 Push A, Bench Press
Tue Day 2 Pull A, Barbell Row and Pull-up
Wed Day 3 Legs A, Back Squat
Thu Day 4 Push B, Incline Press and Shoulders
Fri Day 5 Pull B, Pulldown and Upper Back
Sat Day 6 Legs B, Hip Thrust and Sumo Deadlift
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Pick a weight that lets you reach the bottom of the rep range on every set. Add reps each week until every set reaches the top of the range, then add the smallest weight step and start again from the bottom. In weeks 4 and 8, drop one set from every exercise and stop each set with three reps left.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Push A, Bench Press

Warm-up

5 minutes on the rower, building to a steady pace
10 band pull-aparts and 10 arm circles each way
1 set of 10 bench presses with the empty bar, then 3 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell bench press	4	6–8	3 min	2 left (RIR 2)	Use safety bars or a spotter. Keep your feet flat and your shoulder blades pulled back on every rep.
	Easier: Dumbbell bench press Harder: Barbell bench press with a 1-second pause on the chest
B	Machine shoulder press, overhand grip	3	8–10	2 min	1 left (RIR 1)	Keep your back against the pad and press both handles straight up without shrugging.
	Easier: Seated dumbbell shoulder press Harder: Machine shoulder press with a 3-second lowering
C	Incline dumbbell fly	3	10–12	90s	1 left (RIR 1)	Keep a soft bend in your elbows and open your arms until you feel a stretch across your chest.
	Easier: Pec deck fly Harder: Incline dumbbell fly with a 2-second pause in the stretch
D	Dumbbell scapular plane lateral raise	3	12–15	60s	0 left (RIR 0)	Raise the dumbbells slightly in front of your body, about 30 degrees forward, up to shoulder height.
	Easier: Dumbbell lateral raise with lighter dumbbells Harder: Scapular plane lateral raise with a 2-second hold at the top
E1	Barbell skull crusher	3	10–12	0s	1 left (RIR 1)	Keep your upper arms still and bend only at the elbows, lowering the bar to just behind your head.
	Easier: Cable triceps pushdown Harder: Barbell skull crusher with a 3-second lowering
E2	Bench triceps dips	3	10–15	60s	1 left (RIR 1)	Keep your hips close to the bench and lower until your elbows reach 90 degrees.
	Easier: Bench triceps dips with the knees bent Harder: Bench triceps dips with the feet raised on a second bench

Cool-down

3 minutes of easy walking
Chest stretch in a doorway, about 30 seconds
Overhead triceps stretch, about 30 seconds on both arms

Day 2

Pull A, Barbell Row and Pull-up

Warm-up

5 minutes on the rower, building to a steady pace
10 band pull-aparts
1 set of 8 barbell rows with a light bar, then 2 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell row, overhand grip	4	6–8	2 min	2 left (RIR 2)	Hinge until your torso is close to 45 degrees, keep your back flat and pull the bar to your lower ribs.
	Easier: Chest-supported dumbbell row Harder: Barbell row with a 1-second squeeze at the top
B	Pull-up	3	6–10	2 min	1 left (RIR 1)	If you cannot reach 6 reps, use the assisted pull-up machine until you can.
	Easier: Assisted pull-up Harder: Pull-up with a 3-second lowering
C	Dumbbell bench row	3	8–12	90s	1 left (RIR 1)	Count the reps on one arm, then switch.
	Easier: Chest-supported dumbbell row Harder: Dumbbell bench row with a 2-second squeeze at the top
D	Split-kneeling cable face pull	3	12–15	60s	1 left (RIR 1)	Kneel tall, then pull the rope towards your eyes and finish with your hands beside your ears.
	Easier: Face pull Harder: Split-kneeling cable face pull with a 2-second hold
E1	Barbell shrug	3	10–12	0s	1 left (RIR 1)	Lift your shoulders straight up towards your ears and pause, without rolling them.
	Easier: Dumbbell shrug Harder: Barbell shrug with a 2-second hold at the top
E2	Barbell biceps curl	3	8–10	60s	1 left (RIR 1)	Keep your elbows at your sides and curl the bar up without swinging your body.
	Easier: Seated dumbbell biceps curl Harder: Barbell biceps curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Lat stretch holding a rack upright, about 30 seconds on both sides
Biceps stretch with your palm on a wall, about 30 seconds on both arms

Day 3

Legs A, Back Squat

Warm-up

5 minutes on the bike, building to a steady pace
10 bodyweight squats and 10 glute bridges
1 set of 8 squats with the empty bar, then 3 or 4 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell back squat	4	6–8	3 min	2 left (RIR 2)	Brace before each rep and keep the bar over the middle of your foot. Squat to the same depth on every rep.
	Easier: Goblet squat Harder: Back squat with a pause at the bottom
B	Dumbbell Romanian deadlift	3	8–10	2 min	1 left (RIR 1)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
C	Dumbbell forward lunge	3	10–12	90s	1 left (RIR 1)	Count the reps on one leg, then switch.
	Easier: Reverse lunge Harder: Dumbbell forward lunge with a 2-second pause at the bottom
D	Seated leg curl	3	10–12	60s	0 left (RIR 0)	Line your knees up with the machine's pivot and pull your heels under the seat.
	Easier: Seated leg curl with a shorter range Harder: Seated leg curl with a 3-second lowering
E1	Supported calf raise	3	12–15	0s	0 left (RIR 0)	Rise as high as you can onto your toes, pause, then lower slowly until your heels are below the step.
	Easier: Supported calf raise with no weight Harder: Single-leg supported calf raise
E2	Cable woodchop, low to high	3	10–12	60s	2 left (RIR 2)	Do all your reps facing one way, then turn round and do the same on the other side.
	Easier: Cable woodchop with a shorter range Harder: Cable woodchop with a 2-second return

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Hamstring stretch with your heel on a low step, about 30 seconds on both legs

Day 4

Push B, Incline Press and Shoulders

Warm-up

5 minutes on the rower, building to a steady pace
10 band pull-aparts and 10 arm circles each way
2 light sets of incline dumbbell press, 12 reps then 6 reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Incline dumbbell press	4	8–12	2 min	1 left (RIR 1)	Set the bench to about 30 degrees. Lower the dumbbells to the sides of your upper chest.
	Easier: Incline dumbbell press with the bench at its lowest incline Harder: Incline dumbbell press with a 3-second lowering
B	Standing alternating dumbbell press	3	8–10	90s	1 left (RIR 1)	Count one press on each side as one rep.
	Easier: Seated dumbbell shoulder press Harder: Standing alternating dumbbell press with a 2-second pause overhead
C	Pec deck fly	3	12–15	60s	0 left (RIR 0)	Keep your back on the pad and bring the handles together in front of your chest in a wide arc.
	Easier: Pec deck fly with a shorter range Harder: Pec deck fly with a 2-second squeeze
D	Cable upright row	3	12–15	60s	1 left (RIR 1)	Lead with your elbows and lift the bar to the bottom of your chest, keeping it close to your body.
	Easier: Dumbbell lateral raise Harder: Cable upright row with a 2-second hold at the top
E1	Seated dumbbell triceps extension	3	10–12	0s	1 left (RIR 1)	Keep your elbows pointing up and close to your head, and move only at the elbow.
	Easier: Cable triceps pushdown Harder: Seated dumbbell triceps extension with a 3-second lowering
E2	Cable triceps pushdown	3	12–15	60s	0 left (RIR 0)	Pin your elbows to your sides and move only your forearms.
	Easier: Triceps pushdown with a lighter weight and a shorter range Harder: Triceps pushdown with a 2-second squeeze at the bottom

Cool-down

3 minutes of easy walking
Chest stretch in a doorway, about 30 seconds
Cross-body shoulder stretch, about 30 seconds on both arms

Day 5

Pull B, Pulldown and Upper Back

Warm-up

5 minutes on the rower, building to a steady pace
10 band pull-aparts
2 light sets of underhand lat pulldown, 12 reps then 6 reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Lat pulldown, underhand grip	4	8–12	2 min	1 left (RIR 1)	Grip the bar shoulder-width with palms facing you and pull it to your upper chest, leading with your elbows.
	Easier: Assisted pull-up Harder: Underhand lat pulldown with a 3-second lowering
B	Machine seated row, overhand grip	3	10–12	90s	1 left (RIR 1)	Keep your chest on the pad and pull your elbows out and back to squeeze your upper back.
	Easier: Machine seated row Harder: Machine seated row, overhand grip, with a 2-second squeeze
C	Standing cable pull-over	3	12–15	60s	1 left (RIR 1)	Keep your arms almost straight and sweep the bar down to your thighs using your lats.
	Easier: Lat pulldown Harder: Standing cable pull-over with a 2-second squeeze at the bottom
D	Cable external rotation row	3	12–15	60s	2 left (RIR 2)	One arm at a time. Use a light weight, count the reps on one arm, then switch.
	Easier: Cable external rotation with the elbow at your side Harder: Cable external rotation row with a 2-second hold at the top
E1	Incline dumbbell biceps curl	3	10–12	0s	1 left (RIR 1)	Let your arms hang straight down behind your body, then curl without moving your elbows forward.
	Easier: Seated dumbbell biceps curl Harder: Incline dumbbell biceps curl with a 3-second lowering
E2	Cable biceps curl	3	12–15	60s	0 left (RIR 0)	Keep your elbows by your sides and curl the bar up without leaning back.
	Easier: Seated dumbbell biceps curl Harder: Cable biceps curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Lat stretch holding a rack upright, about 30 seconds on both sides
Child's pose, about 30 seconds

Day 6

Legs B, Hip Thrust and Sumo Deadlift

Warm-up

5 minutes on the bike, building to a steady pace
10 glute bridges and 8 hip hinges with a broomstick
1 set of 8 hip thrusts with the empty bar, then 2 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell hip thrust	4	8–10	2 min	1 left (RIR 1)	Use a pad on the bar. Keep your chin tucked and pause for a second at the top.
	Easier: Glute bridge Harder: Hip thrust with a 2-second hold at the top
B	Barbell sumo deadlift	3	6–8	2 min	2 left (RIR 2)	Push your knees out over your toes, keep your chest up and drive the floor away.
	Easier: Barbell sumo deadlift from blocks Harder: Barbell sumo deadlift with a 2-second lowering
C	Dumbbell lateral step-up	3	10–12	90s	1 left (RIR 1)	Count the reps on one leg, then switch.
	Easier: Dumbbell step-up Harder: Dumbbell lateral step-up with a 3-second lowering
D	Leg extension	3	12–15	60s	0 left (RIR 0)	Straighten your legs fully, then lower slowly. Keep your hips on the seat.
	Easier: Leg extension with a lighter weight Harder: Leg extension with a 2-second hold at the top
E1	Supported calf raise	3	12–15	0s	0 left (RIR 0)	Rise as high as you can onto your toes, pause, then lower slowly until your heels are below the step.
	Easier: Supported calf raise with no weight Harder: Single-leg supported calf raise
E2	Cable Russian twist	3	10–12	60s	2 left (RIR 2)	Do all your reps facing one way, then turn round and do the same on the other side.
	Easier: Pallof press Harder: Cable Russian twist with a 2-second hold at the end

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Calf stretch against a wall, about 30 seconds on both legs

Week by Week

Read the note at the start of each week.

Week 1

Do the test this week. Then set each exercise at the bottom of its rep range and write down every weight.
Week 2

Lower every rep under control, for about two seconds. Do not let the weight drop.
Week 3

Check your effort. A set marked 0 left should end when you cannot do another clean rep.
Week 4

Lighter week. Drop one set from every exercise and stop each set with three reps left.
Week 5

Block 2 starts. Go back to your week 3 weights and add reps from there.
Week 6

Keep the rest times honest. Use a timer for every set.
Week 7

Eat enough to grow. Include protein at each meal and keep your sleep regular.
Week 8

Lighter week. Drop one set from every exercise and stop each set with three reps left.
Week 9

Block 3 starts. These are the hardest weeks, so warm up fully before every main lift.
Week 10

Look at your tracker. If an exercise has not moved for two weeks, keep the weight and aim for one more rep.
Week 11

Last hard week. Push the final set of each exercise, but keep your form the same as rep one.
Week 12

Retest this week, after two easy sessions, in the same order and with the same rest as in week 1.

Test and Retest

Muscle Check

Do this test in week 1 and again in week 12, after your warm-up. Use the same equipment and order both times, rest at least 3 minutes between tests, and have a spotter or safety bars for the bench press and squat.

Test	Unit	How to do it
Bench press, 8 reps	kg	Build up over a few sets to the heaviest weight you can bench press for 8 good reps, with about one rep left in the tank. Record that weight.
Back squat, 8 reps	kg	Build up over a few sets to the heaviest weight you can squat for 8 good reps, with about one rep left in the tank. Record that weight.
Pull-ups	reps	Do as many pull-ups as you can with good form, from a dead hang until your chin clears the bar. Stop when a rep stops short.

Do the test in week 1 and again in week 12.

Get the PDF and tracker