Push Pull Legs workout program
A three-day hypertrophy-focused push, pull, and legs routine with a full rest day between sessions.
Beginner to intermediate · 3 days per week · 6–12 weeks
Open in LifterPush
- Barbell Bench Press: 4 × 6-8 reps @ RPE 8
- Dumbbell Shoulder Press: 3 × 8-10 reps @ RPE 8
- Dumbbell Fly: 3 × 10-15 reps @ RPE 8
- Front Raise: 3 × 12-15 reps @ RPE 8
- Skull Crusher: 3 × 10-12 reps @ RPE 8
Pull
- Chin-Up: 4 × 5-8 reps @ RPE 8
- Barbell Row: 4 × 6-10 reps @ RPE 8
- Chest-Supported Row: 3 × 10-12 reps @ RPE 8
- Face Pull: 3 × 12-15 reps @ RPE 8
- Barbell Curl: 3 × 8-12 reps @ RPE 8
- Hammer Curl: 2 × 10-15 reps @ RPE 8
Legs
- Back Squat: 4 × 6-8 reps @ RPE 8
- Front Squat: 3 × 8-10 reps @ RPE 8
- Bulgarian Split Squat: 3 × 8-12 reps @ RPE 8
- Glute Bridge: 3 × 10-15 reps @ RPE 8
- Back Extension: 3 × 10-15 reps @ RPE 8