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Push / Pull / Legs — 3 day

Classic 3-way body-part split. One push day, one pull day, one leg day per week. Great starting point for intermediates bumping volume from a full-body routine.

By For The RepsPublished Jun 3, 2026Updated Jun 3, 20264 min read
In this guide9 sections
  1. 01Goal of the plan
  2. 02Who it is for
  3. 03Training split
  4. 04Exercise focus
  5. 05Template structure
  6. 06Progression guidance
  7. 07Recovery guidance
  8. 08Safety notes
  9. 09Scaling options
Real woman doing a barbell squat in a gym
Real woman doing a barbell squat in a gym. Source: https://commons.wikimedia.org/wiki/File:Woman_doing_squat_workout_in_gym_with_barbell.jpg. Woman doing squat workout in gym with barbell by Nenad Stojkovic, CC BY 2.0 (https://creativecommons.org/licenses/by/2.0). Sourced from Wikimedia Commons.

Goal of the plan

Classic 3-way body-part split. One push day, one pull day, one leg day per week. Great starting point for intermediates bumping volume from a full-body routine.

Who it is for

The source app labels this plan as Beginner and places it in Strength.

Training split

3 training days per week: Push, Pull, Legs.

Exercise focus

  • Bench Press
  • Overhead Press
  • Incline Dumbbell Press
  • Dumbbell Lateral Raise
  • Rope Triceps Pressdown
  • Deadlift
  • Pull-Up
  • Barbell Row
  • Face Pull
  • Barbell Curl
  • Back Squat
  • Romanian Deadlift
  • Leg Press
  • Lying Leg Curl
  • Standing Calf Raise

Template structure

  • Push Day: 55 min, 5 exercises
  • Pull Day: 55 min, 5 exercises
  • Leg Day: 60 min, 5 exercises

Progression guidance

Suggested addition

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Recovery guidance

Suggested addition

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Safety notes

Suggested addition

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Scaling options

Suggested addition

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.

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