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3 day push pull legs

3 Day Push Pull Legs

Free 3 day push pull legs template with a realistic weekly schedule, exercise list, and Gym Log import.

Level
Beginner to Intermediate
Goal
Build muscle and strength on a simple three-day split.
Frequency
3 training days per week.
Equipment
Standard gym equipment or a solid home gym setup.
BeginnerStrengthHypertrophyHome Gym

3 Day Push Pull Legs is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the 3 day push pull legs template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This 3 day push pull legs is organized as a 3 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Push

Starts on your chosen date

Chest, shoulders, and triceps

  • Bench Press — 4 x 6
  • Overhead Press — 3 x 8
  • Incline Dumbbell Press — 3 x 10
  • Lateral Raise — 3 x 12
  • Triceps Pressdown — 3 x 12

Pull

2 days later

Back, rear delts, and biceps

  • Deadlift — 3 x 5
  • Pull-Up or Pulldown — 3 x 8
  • Barbell Row — 3 x 8
  • Face Pull — 3 x 12
  • Curl — 3 x 12

Legs

4 days later

Quads, hamstrings, glutes, and calves

  • Back Squat — 4 x 6
  • Romanian Deadlift — 3 x 8
  • Leg Press — 3 x 10
  • Leg Curl — 3 x 12
  • Calf Raise — 3 x 15

Why this template works

  • Simple weekly split that is easy to repeat.
  • Balanced push, pull, and lower-body coverage.
  • Works well for busy lifters who still want a classic split.
  • Easy to personalize after import.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

  • Lifters who like split training but only want three weekly sessions.
  • People moving beyond full-body plans.
  • Users who want straightforward weekly organization.

How to track this workout in Gym Log

After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.

  1. Open the import page.
  2. Choose your start date.
  3. Add the template to your Gym Log calendar.
  4. Edit any workout day to personalize the routine.

Coaching notes

  • Do not overload accessory work on every day.
  • Let the main compound lifts drive progress.
  • Aim for consistent weekly attendance before chasing more volume.

Frequently asked questions

Is 3 day push pull legs enough?

Yes. A well-built 3 day version can support good strength and hypertrophy progress for many lifters.

How should I schedule a 3 day PPL split?

A common option is Monday, Wednesday, and Friday or any pattern with a rest day between sessions.