PlanByWeek

Push Pull Legs Workout Plan

12 weeks·6 days / wk·push pull legs

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.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 778 hard sets78 sets

  1. Mon

    Oct 5

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  3. Wed

    Oct 7

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  4. Thu

    Oct 8

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  5. Fri

    Oct 9

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  6. Sat

    Oct 10

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

Weeks 2–12 locked

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02Block 1, week 2: RPE 881 hard sets81 sets
03Block 1, week 3: RPE 984 hard sets84 sets
04Deload: 60% loads, fewer sets51 hard sets51 sets
05Block 2, week 1: RPE 788 hard sets88 sets
06Block 2, week 2: RPE 892 hard sets92 sets
07Block 2, week 3: RPE 995 hard sets95 sets
08Deload: 60% loads, fewer sets57 hard sets57 sets
09Block 3, week 1: RPE 799 hard sets99 sets
10Block 3, week 2: RPE 8104 hard sets104 sets
11Block 3, week 3: RPE 9108 hard sets108 sets
12Test week: rep-max check + deload65 hard sets65 sets

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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