Push Pull Legs Workout Plan

12 weeks·6 days / wk·push pull legs

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Weeks: 12
Sessions: 72
Peak week: 108 sets; week 11
Deloads: 2; wk 4, 8
Final week: Test

BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Focus

Volume

Block 1, week 1: RPE 778 hard sets

78 sets

Mon

Oct 5

Push

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 6

Pull

52 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 10	RPE 7	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	1 × 12–15	RPE 8.5	60–90 s

Wed

Oct 7

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Oct 8

Push

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 9

Pull

52 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 10	RPE 7	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	1 × 12–15	RPE 8.5	60–90 s

Sat

Oct 10

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s

Block 1, week 2: RPE 881 hard sets

81 sets

6 sessions

Mon

Oct 12

Push

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	74% 1RM (≈RPE 8)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Oct 13

Pull

55 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 8	RPE 8	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Oct 14

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	74% 1RM (≈RPE 8)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Oct 15

Push

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	74% 1RM (≈RPE 8)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 16

Pull

52 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 8	RPE 8	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	1 × 12–15	RPE 8.5	60–90 s

Sat

Oct 17

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	74% 1RM (≈RPE 8)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s

Block 1, week 3: RPE 984 hard sets

84 sets

6 sessions

Mon

Oct 19

Push

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	81% 1RM (≈RPE 9)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Oct 20

Pull

55 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 6	RPE 9	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Oct 21

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	81% 1RM (≈RPE 9)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Oct 22

Push

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	81% 1RM (≈RPE 9)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Oct 23

Pull

55 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 6	RPE 9	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Oct 24

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	81% 1RM (≈RPE 9)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets51 hard sets

51 sets

6 sessions

Mon

Oct 26

Push

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Overhead press	2 × 8–12	RPE 6	2 min
Incline dumbbell press	1 × 12–15	RPE 6	60–90 s
Cable fly	1 × 12–15	RPE 6	60–90 s
Lateral raise	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s

Tue

Oct 27

Pull

39 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 5	RPE 6	2 min
Barbell row	2 × 8–12	RPE 6	2 min
Chest-supported row	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s

Wed

Oct 28

Legs

39 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	2 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s

Thu

Oct 29

Push

36 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Overhead press	1 × 8–12	RPE 6	2 min
Incline dumbbell press	1 × 12–15	RPE 6	60–90 s
Cable fly	1 × 12–15	RPE 6	60–90 s
Lateral raise	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s

Fri

Oct 30

Pull

36 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 5	RPE 6	2 min
Barbell row	1 × 8–12	RPE 6	2 min
Chest-supported row	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s

Sat

Oct 31

Legs

36 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	1 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s

Block 2, week 1: RPE 788 hard sets

88 sets

6 sessions

Mon

Nov 2

Push

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 3

Pull

58 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 10	RPE 7.25	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 4

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 5

Push

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Nov 6

Pull

55 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 10	RPE 7.25	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Nov 7

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Block 2, week 2: RPE 892 hard sets

92 sets

6 sessions

Mon

Nov 9

Push

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.25)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 10

Pull

61 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 8	RPE 8.25	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 11

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 12

Push

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.25)	2 min
Overhead press	3 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Nov 13

Pull

58 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 8	RPE 8.25	2 min
Barbell row	3 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Nov 14

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Block 2, week 3: RPE 995 hard sets

95 sets

6 sessions

Mon

Nov 16

Push

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 17

Pull

61 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 6	RPE 9.25	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 18

Legs

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 19

Push

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Nov 20

Pull

61 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 6	RPE 9.25	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Nov 21

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets57 hard sets

57 sets

6 sessions

Mon

Nov 23

Push

42 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Overhead press	2 × 8–12	RPE 6	2 min
Incline dumbbell press	2 × 12–15	RPE 6	60–90 s
Cable fly	1 × 12–15	RPE 6	60–90 s
Lateral raise	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s

Tue

Nov 24

Pull

42 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 5	RPE 6	2 min
Barbell row	2 × 8–12	RPE 6	2 min
Chest-supported row	2 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s

Wed

Nov 25

Legs

42 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	2 × 8–12	RPE 6	2 min
Bulgarian split squat	2 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s

Thu

Nov 26

Push

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Overhead press	2 × 8–12	RPE 6	2 min
Incline dumbbell press	1 × 12–15	RPE 6	60–90 s
Cable fly	1 × 12–15	RPE 6	60–90 s
Lateral raise	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s

Fri

Nov 27

Pull

39 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × 5	RPE 6	2 min
Barbell row	2 × 8–12	RPE 6	2 min
Chest-supported row	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s

Sat

Nov 28

Legs

39 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	2 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s

Block 3, week 1: RPE 799 hard sets

99 sets

6 sessions

Mon

Nov 30

Push

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	3 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 1

Pull

64 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 10	RPE 7.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	3 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 2

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	3 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 3

Push

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	2 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 4

Pull

61 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 10	RPE 7.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 5

Legs

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 2: RPE 8104 hard sets

104 sets

6 sessions

Mon

Dec 7

Push

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	3 × 12–15	RPE 8.5	60–90 s
Cable fly	3 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 8

Pull

68 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 8	RPE 8.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	3 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	3 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 9

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	3 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 10

Push

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	3 × 12–15	RPE 8.5	60–90 s
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 11

Pull

64 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 8	RPE 8.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	3 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 12

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	3 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 3: RPE 9108 hard sets

108 sets

6 sessions

Mon

Dec 14

Push

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	3 × 12–15	RPE 8.5	60–90 s
Cable fly	3 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 15

Pull

68 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 6	RPE 9.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	3 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	3 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 16

Legs

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	3 × 12–15	RPE 8.5	60–90 s
Leg extension	3 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 17

Push

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Overhead press	4 × 8–12	RPE 8	2 min
Incline dumbbell press	3 × 12–15	RPE 8.5	60–90 s
Cable fly	3 × 12–15	RPE 8.5	60–90 s
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 18

Pull

68 min

Exercise	Sets×Reps	Load	Rest
Pull-up	4 × 6	RPE 9.5	2 min
Barbell row	4 × 8–12	RPE 8	2 min
Chest-supported row	3 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	3 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 19

Legs

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	3 × 12–15	RPE 8.5	60–90 s
Leg extension	3 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s

Test week: rep-max check + deload65 hard sets

65 sets

6 sessions

Mon

Dec 21

Push

45 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × AMRAP	70% 1RM	2 min
Overhead press	2 × 8–12	RPE 7	2 min
Incline dumbbell press	2 × 12–15	RPE 7	60–90 s
Cable fly	2 × 12–15	RPE 7	60–90 s
Lateral raise	1 × 12–15	RPE 7	60–90 s
Skull crusher	1 × 12–15	RPE 7	60–90 s

Tue

Dec 22

Pull

45 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × AMRAP	1 set to RPE 9	2 min
Barbell row	2 × 8–12	RPE 7	2 min
Chest-supported row	2 × 12–15	RPE 7	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 7	60–90 s
Face pull	1 × 12–15	RPE 7	60–90 s
Barbell curl	1 × 12–15	RPE 7	60–90 s

Wed

Dec 23

Legs

45 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × AMRAP	70% 1RM	2 min
Romanian deadlift	2 × 8–12	RPE 7	2 min
Bulgarian split squat	2 × 12–15	RPE 7	60–90 s
Leg extension	2 × 12–15	RPE 7	60–90 s
Lying leg curl	1 × 12–15	RPE 7	60–90 s
Standing calf raise	1 × 12–15	RPE 7	60–90 s

Thu

Dec 24

Push

45 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × AMRAP	70% 1RM	2 min
Overhead press	2 × 8–12	RPE 7	2 min
Incline dumbbell press	2 × 12–15	RPE 7	60–90 s
Cable fly	2 × 12–15	RPE 7	60–90 s
Lateral raise	1 × 12–15	RPE 7	60–90 s
Skull crusher	1 × 12–15	RPE 7	60–90 s

Fri

Dec 25

Pull

45 min

Exercise	Sets×Reps	Load	Rest
Pull-up	3 × AMRAP	1 set to RPE 9	2 min
Barbell row	2 × 8–12	RPE 7	2 min
Chest-supported row	2 × 12–15	RPE 7	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 7	60–90 s
Face pull	1 × 12–15	RPE 7	60–90 s
Barbell curl	1 × 12–15	RPE 7	60–90 s

Sat

Dec 26

Legs

42 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × AMRAP	70% 1RM	2 min
Romanian deadlift	2 × 8–12	RPE 7	2 min
Bulgarian split squat	2 × 12–15	RPE 7	60–90 s
Leg extension	1 × 12–15	RPE 7	60–90 s
Lying leg curl	1 × 12–15	RPE 7	60–90 s
Standing calf raise	1 × 12–15	RPE 7	60–90 s

The numbers

About this plan

A 6-day push pull legs split aimed at muscle growth: this push pull legs workout plan lasts 12 weeks and cycles 3 session types. hard sets go 78 → 92 sets (week 6) → 108 (week 11), 1002 in all.

Day one of 6 is Push: Bench press 3 × 10 and Overhead press 3 × 8–12. 18 movements, 1002 sets in total, main lifts in 10/8/6-rep waves. Main lifts climb to 82.5% of 1RM over 1002 sets — add your maxes to see lb.

Week 4 (51 sets) and week 8 (57 sets) are lighter; week 12 (65 sets) retests rep maxes on the push pull legs rotation. It is also the plan behind "ppl workout plan": 6 days, 78–108 sets a week.

Week 1 of the push pull legs workout plan is 6 sessions and 78 hard sets; the biggest, Push, has 13. Loading weeks average 81, 92 and 104 sets block by block.

The phases run base weeks 1–3 (78–84 sets), build weeks 5–7 (88–95 sets), peak weeks 9–11 (99–108 sets) and test week 12 (65 sets).

Questions

FAQ

How many sets a week is the push pull legs workout plan?

78 in week 1, 92 sets in week 6, 108 in week 11 — 1002 sets in total.

What does a 6-day week look like on the push pull legs workout plan?

6 sessions from 3 templates, 6 in week 1 with 78 full gym sets.

How heavy should I lift on the push pull legs workout plan?

Up to 82.5% of 1RM across 1002 sets; the first top set is Bench press 3 × 10.

Is the push pull legs workout plan the same as a ppl workout plan?

Yes — "ppl workout plan" is this 6-day plan: 78–108 sets a week for 12 weeks.

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About this plan

FAQ

How many sets a week is the push pull legs workout plan?

What does a 6-day week look like on the push pull legs workout plan?

How heavy should I lift on the push pull legs workout plan?

Is the push pull legs workout plan the same as a ppl workout plan?

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