push pull legs workout
Push Pull Legs Workout
Free push pull legs workout template with a simple 3-day split, weekly schedule, exercise list, and one-click Gym Log import.
A push pull legs workout is one of the most popular training splits because it is easy to understand and easy to recover from. Instead of trying to hit every muscle group in one long session, you divide training into movement patterns. Push days focus on chest, shoulders, and triceps. Pull days focus on back, rear delts, and biceps. Leg days focus on quads, hamstrings, glutes, and calves.
This version is built for real-world consistency. It gives enough compound work to drive progress while keeping accessory work simple enough to follow. It is a strong fit for lifters who want structure without a bloated bodybuilding spreadsheet. Inside Gym Log, you can import the split, place it on your calendar, and then edit each day as your training evolves.
Weekly schedule
This push pull legs workout 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 dateChest, shoulders, and triceps
- Barbell Bench Press — 4 x 5-8
- Overhead Press — 3 x 6-8
- Incline Dumbbell Press — 3 x 8-10
- Lateral Raise — 3 x 12-15
- Cable or Band Triceps Pressdown — 3 x 10-15
Pull
2 days laterBack, rear delts, and biceps
- Deadlift or Romanian Deadlift — 3 x 5-8
- Pull-Ups or Lat Pulldown — 3 x 6-10
- Barbell or Chest-Supported Row — 3 x 8-10
- Face Pull — 3 x 12-15
- Dumbbell Curl — 3 x 10-12
Legs
4 days laterQuads, hamstrings, glutes, and calves
- Back Squat — 4 x 5-8
- Romanian Deadlift — 3 x 8-10
- Split Squat or Leg Press — 3 x 8-12
- Leg Curl — 3 x 10-15
- Standing Calf Raise — 3 x 12-20
Why this template works
- Easy to understand and easy to recover from.
- Good balance between compound lifts and targeted accessory work.
- Works well for home gyms and commercial gyms.
- Simple to repeat week after week inside a workout calendar.
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 want a clear beginner-to-intermediate split.
- People returning to training who need structure but not complexity.
- Users who like planning a full week in a calendar view.
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.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
Coaching notes
- Add weight slowly and focus on clean reps before chasing extra volume.
- Leave one or two reps in reserve on most accessory movements.
- Run the same split for at least six to eight weeks before changing too much.
Frequently asked questions
Is push pull legs good for beginners?
Yes. A 3-day version is beginner friendly because it covers the basics without asking for six training days per week.
How do I schedule push pull legs?
A simple option is Monday, Wednesday, and Friday. This template imports with spacing that fits that style of schedule.