Push pull legs routine
A five-day push pull legs routine —push, pull and legs, then upper and lower— to train each muscle nearly twice a week, with sets, reps and RIR.
By My PR ·
- Level
- Intermediate-advanced
- Days a week
- 5
- Session length
- 60-75 min
- Each muscle
- Nearly twice a week
Push pull legs splits muscles by what they do: push (chest, shoulders, triceps), pull (back, biceps) and legs. On three days it is once a week per muscle; this five-day version adds an upper and a lower day at the end of the week, bringing frequency up to nearly twice without repeating the same session.
Technique before weight
If your position breaks down, the set is over even if reps are left. If you are new or coming back from an injury, start light and learn the movements before you work at the RIR in the table (technique and safety). For joint pain that does not settle or any medical condition, see a professional.
The push pull legs routine, day by day
| Push · Chest, shoulders and triceps | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Bench press | 4 × 6 | 1-2 (RPE 8-9) | 3 min |
| Overhead press | 3 × 8 | 1-2 (RPE 8-9) | 2.5 min |
| Incline dumbbell press | 3 × 10 | 2 (RPE 8) | 2 min |
| Machine chest fly | 3 × 12 | 1-2 (RPE 8-9) | 1.3 min |
| Cable lateral raise | 4 × 15 | 1-2 (RPE 8-9) | 1 min |
| Triceps pushdown | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Overhead cable triceps extension | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Pull · Back and biceps | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Deadlift | 3 × 5 | 2-3 (RPE 7-8) | 3.5 min |
| Pull-ups | 4 × 8 | 1-2 (RPE 8-9) | 2.5 min |
| Barbell row | 4 × 8 | 1-2 (RPE 8-9) | 2.5 min |
| Machine row | 3 × 12 | 1-2 (RPE 8-9) | 1.5 min |
| Face pull | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Barbell curl | 3 × 10 | 1-2 (RPE 8-9) | 1.3 min |
| Hammer curl | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Legs · Squat | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Back squat | 4 × 6 | 1-2 (RPE 8-9) | 3 min |
| Romanian deadlift | 3 × 8 | 2 (RPE 8) | 2.5 min |
| Leg press | 3 × 12 | 1-2 (RPE 8-9) | 2 min |
| Lying leg curl | 3 × 12 | 1-2 (RPE 8-9) | 1.3 min |
| Standing calf raise | 4 × 12 | 1-2 (RPE 8-9) | 1 min |
| Hanging leg raise | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Upper · Second exposure | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Incline bench press | 4 × 8 | 2 (RPE 8) | 2.5 min |
| Chest-supported row | 4 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Lat pulldown | 3 × 12 | 1-2 (RPE 8-9) | 1.5 min |
| Dumbbell shoulder press | 3 × 10 | 2 (RPE 8) | 1.5 min |
| Rear delt fly | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Preacher curl | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Rope pushdown | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Legs B · Hips and accessories | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Hip thrust · 1 s pause at the top | 4 × 10 | 1-2 (RPE 8-9) | 2 min |
| Bulgarian split squat · per leg | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Leg extension | 3 × 15 | 1-2 (RPE 8-9) | 1.3 min |
| Seated leg curl | 3 × 12 | 1-2 (RPE 8-9) | 1.3 min |
| Hip abduction machine | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Seated calf raise | 4 × 15 | 1-2 (RPE 8-9) | 1 min |
- Weekly order: Monday push, Tuesday pull, Wednesday legs, Friday upper, Saturday legs B.
- With six days, run push, pull, legs twice and use the upper and legs B variations on the second round.
- With three days, just push, pull and legs: it works, but each muscle is trained once a week, so add a few sets per session without going past 8-10 per muscle.
How to progress
- 1
Double progression
Set a range (say 8-12). When you hit the top of it on every set at the RIR in the table, add the smallest possible weight and go back to the bottom of the range.
- 2
On the main lifts with sets of 5
Same weight until every set is solid; then add 5 lb (2.5 kg). If you miss two sessions in a row, drop 10% and build back up.
- 3
A deload every 4-6 weeks
Half the sets and lighter loads for a week. It costs little and clears fatigue (progression and periodization).
Weekly volume is the engine, with diminishing returns
More weekly sets per muscle bring more hypertrophy, but each added set gives less than the one before. Most of the effect sits between 10 and 20 direct sets per muscle per week; with volume equated, training each muscle once or twice a week gives similar results.
Stopping close to failure gives almost the same as reaching it, with less fatigue
Meta-analyses find no clear advantage to training to failure over stopping 1-3 reps short, while the fatigue cost is higher. That is why the tables work at RIR 1-3: close, but not there.
Takeaways
- Five days: push, pull, legs, upper and legs B.
- Heavy work first in each session, isolation last.
- RIR 1-2 on almost everything; sets of 5 with 2-3 in reserve.
- If you are not recovering, cut sets before you cut days.
Sources
- [1]Pelland JC, Robinson ZP, Remmert JF, et al. (2025). The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. meta-analysis
- [2]Schoenfeld BJ, Grgic J, Krieger J (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences. meta-analysis
- [3]Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ (2023). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine. meta-analysis
- [4]Robinson ZP, Pelland JC, Remmert JF, et al. (2024). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. meta-analysis
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