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StrengthBeginner/Intermediate
Push Pull Legs 3-Day Split
The classic 3-day split that covers every muscle group with optimal recovery between sessions
9 exercises
exercise_count
Chest, Back
main_muscles
60-120 sec
rest_range
Gym training
best_for
BarbellDumbbellsCable machine
Quick Answer
A Push Pull Legs split divides your training into three workouts: push (chest, shoulders, triceps), pull (back, biceps), and legs. Train 3 days per week with at least one rest day between sessions. This gives every muscle group 48-72 hours of recovery while allowing you to train with high intensity. It is one of the most popular splits worldwide because it is simple, effective, and fits most schedules.
Exercise Details
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Bench Press | 4 | 6-10 |
| 2 | Overhead Dumbbell Press | 3 | 8-12 |
| 3 | Tricep Cable Pushdown | 3 | 12-15 |
| 4 | Barbell Row | 4 | 6-10 |
| 5 | Lat Pulldown | 3 | 10-12 |
| 6 | Dumbbell Curl | 3 | 10-15 |
| 7 | Barbell Back Squat | 4 | 6-10 |
| 8 | Romanian Deadlift | 3 | 8-12 |
| 9 | Plank Hold | 3 | 30-60 sec |
Form Cues
1. Barbell Bench Press
Grip slightly wider than shoulders, lower to mid-chest, press up with control. Keep feet flat and shoulders retracted.
2. Overhead Dumbbell Press
Seated or standing, press dumbbells from ear level to full lockout. Do not lean back excessively.
3. Tricep Cable Pushdown
Keep elbows pinned to your sides. Push the cable down fully and squeeze at the bottom.
4. Barbell Row
Hinge at hips, pull bar to lower chest. Squeeze shoulder blades together at the top.
5. Lat Pulldown
Pull the bar to upper chest, lean back slightly. Full stretch at the top, squeeze at the bottom.
6. Dumbbell Curl
Stand with palms forward, curl up with control. Do not swing or use momentum.
7. Barbell Back Squat
Bar on upper back, feet shoulder-width, squat to parallel or below. Drive through mid-foot.
8. Romanian Deadlift
Hinge at hips with slight knee bend. Lower bar along legs until hamstring stretch. Squeeze glutes to stand.
9. Plank Hold
Forearms on ground, body in straight line from head to heels. Brace core, squeeze glutes.
How to use this strength workout safely
Master form first
Before adding weight, practice each movement pattern with just the bar or light dumbbells. Poor form under load is the number one cause of gym injuries.
Warm up each session
Spend 5-10 minutes on light cardio plus dynamic stretching specific to the day. Warm muscles perform better and resist injury.
Progressive overload
Add small amounts of weight or reps each week. The program only works if you are gradually increasing the challenge over time.
Listen to your body
Joint pain is different from muscle fatigue. If your knees hurt squatting, check your form or try a box squat. Never push through sharp pain.
Medical Disclaimer
This guide is for informational purposes only and does not constitute medical or fitness advice. Always consult a qualified healthcare provider before starting any exercise program, especially if you have pre-existing injuries or medical conditions. Stop immediately if you experience sharp pain, dizziness, or difficulty breathing during exercise.
How This Program Targets Your Chest
Push muscles
Chest, shoulders, and triceps work together in all pressing movements. The bench press and overhead press are your primary mass builders. Tricep isolation finishes off the pushing muscles with targeted work. These muscles recover in 48-72 hours, making the 3-day split ideal.
Pull muscles
Back, biceps, and rear delts are the pulling chain. Barbell rows and lat pulldowns build width and thickness. Bicep curls round out arm development. Strong pulling muscles improve posture and counterbalance all the sitting and pressing we do daily.
Leg muscles
Squats and deadlifts are the foundation of leg training. They build the quads, hamstrings, and glutes — the largest and most powerful muscles in your body. Leg training also boosts testosterone and growth hormone naturally, benefiting your entire body.
Push Pull Legs 3-Day Split Gym Mode
Barbell Bench Press
Chest, front delts, triceps
4 x 6-10Rest 90-120s
Grip slightly wider than shoulders, lower to mid-chest, press up with control. Keep feet flat and shoulders retracted.
Overhead Dumbbell Press
Front delts, side delts, triceps
3 x 8-12Rest 90s
Seated or standing, press dumbbells from ear level to full lockout. Do not lean back excessively.
Tricep Cable Pushdown
Triceps
3 x 12-15Rest 60s
Keep elbows pinned to your sides. Push the cable down fully and squeeze at the bottom.
Personal trainers for this strength guide
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View profileFitBody Personal Training
VerifiedCertified personal trainers helping you reach your fitness goals.
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