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6 Week Push-Pull Legs Workout Plan

3rd Apr 19

The push-pull legs workout split is one of the most simple and effective ways to workout with your multi gym. Selecting a training style to suit your needs isn’t always easy, but our 6-week push pull legs workout plan is sure to refresh your training or get you started on building some serious muscle. Find out more below.

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  1. About the Workout Plan
  2. The Push-Pull Legs Split
  3. The Workout Plan
  4. Exercises & Tips

About the Workout Plan

The push pull legs workout split comes from a common training mechanic, which makes the most of your time and your effort. It helps you to get the most out of what you are putting in, right across the board. The idea is to split your home workouts into three main sections: push, pull and legs.

When it comes to the push-pull legs workout, if you can fit in three workouts a week, that’s ideal. You can also repeat the plan once you get to the end, as long as you keep upping the weight!

The Push-Pull Legs Split

The first workout is the push. Generally speaking, pushing movements are all related to using your chest, shoulders or triceps, pushing things away from your core. There’s a lot of overlap across these muscles as you transverse through different movements, so training them together helps you out a lot.

The next part of the training pattern is to do pulling movements. These movements are much more reliant on the back of your body rather than your front, and will make sure that you’re hitting your rear delts, lats, mid back, traps and your lower back.

Finally, legs. Leg movements are very mixed, so there is no set movement pattern. All the muscles involved in your leg training are important, and take a lot of work for you to make real progress. The main players here are your glutes, your hamstrings, quadriceps and your calves. It’s a real mix, but you’ll use them all as supporting muscles or stabilisers as you move across the workout, so it’s a great workout every single time.

The Push-Pull Legs Workout Plan

Weeks 1, 3 & 5


ExerciseReps x Sets
Push Up10×4
Barbell Bench5×5
Chest Press Machine10×4
Pec Fly Machine10×3
Shoulder Press Machine10×4
Lateral Raises10×3


ExerciseReps x Sets
Lat Pulldown Wide10×4
Lat Pulldown V10×3
Seated Row Machine10×4
Single Arm Row5×5
Barbell Bicep Curl10×4
Preacher Curl5×5


ExerciseReps x Sets
Leg Press10×4
Cable Front Squats10×4
Leg Extensions10×3
Leg Curls10×4
Glute Bridges10×3
Reverse Lunges10×3
Calf Raises10×4

Weeks 2, 4 & 6


ExerciseReps x Sets
Dumbbell Bench Press10×4
Incline Bench Press5×5
Cable Crossover10×4
Dumbbell Shoulder Press5×5
Lateral Raises10×3
Tricep Dips10×3
Tricep Kickbacks10×3


ExerciseReps x Sets
Lat Pulldown10×4
TRX Row5×5
Low Row10×4
Chin Up5×5
Dumbbell Curl10×4


ExerciseReps x Sets
Barbell Back Squats10×4
Front Squats5×5
Kettlebell Swing12×4
Glute bridges10×3
Romanian Deadlift10×4
Lunges with a pass10×3
Calf Raises10×4

Download the plan here:

Exercises & Tips

Get the most out of the push-pull legs workout plan and protect yourself from injury by following our exercises and tips below:

Push Exercises & Tips

Push Up

  • Hands shoulder width apart
  • All the way down face down

Barbell Bench Press

  • Shoulder width grip
  • Bar above abs

Chest Press Machine

  • Concentrate on breathing
  • Slow reps

Pec Fly Machine

  • Safer than pec flyes
  • Keep your back and shoulders on the seat

Shoulder Press Machine

  • Back on the seat
  • Use a stable weight and go slowly

Lateral Raises

  • Hold the top of the movement for a second for the best contractions
  • Dumbbells are better than machines

Push Downs

  • Pivoted elbows
  • Drop sets are a good idea here

Dumbbell Bench Press

  • Slow Reps
  • Stop when arms are 90 degrees

Incline Bench Press

  • Push out not up
  • Stop at 90 degrees

Cable Crossover

  • Switch forward foot out
  • Cross the cables, don’t meet in the middle

Dumbbell Shoulder Press

  • Standing engages your core
  • Stop at 90-degree angle

Lateral Raises

  • Don’t throw the weight
  • Try to slow down the downward movement

Tricep Dips

  • Don’t lean forward
  • Stop at 90-degree angle

Tricep Kickbacks

  • Place your knee on the bench carefully
  • You should be parallel with the bench
Man chest pressing dumbbells

Pull Exercises & Tips

Lat Pulldown Wide

  • Wide grip
  • Don’t sway

Lat Pulldown V

  • Bring in to chest
  • Elbows in

Seated Row Machine

  • Don’t sway
  • Elbows just behind shoulders

Single Arm Row

  • Horizontal back
  • Don’t throw the weight up


  • Hold for a second
  • Take time between reps

Barbell Bicep Curl

  • Pivot elbows
  • Don’t build momentum/sway

Preacher Curl

  • Focus on the biceps
  • Make sure contraction is full

Lat Pulldown

  • Wide Grip
  • Squeeze shoulders together


  • Change the angle to your needs
  • Don’t hang

Low Row

  • Squeeze blades together
  • Don’t sway


  • Straight back
  • Thrust from the hips


  • Keep core engaged
  • Don’t overextend

Chin Up

  • Chin to the bar
  • Full reps

Dumbbell Curl

  • Don’t sway
  • Pivot elbows
Man doing bicep curls

Legs Exercises & Tips

Leg Press

  • Don’t lock your knees!
  • Make sure your reps are full

Cable Front Squats

  • Hips lower than thighs
  • Feet flat

Leg Extensions

  • Don’t lock knees
  • Keep back against the seat

Leg Curls

  • Bum on seat
  • Hold handles if they’re available

Glute Bridges

  • Keep a straight back

Reverse Lunges

  • Knee in line with midfoot
  • Knee doesn’t touch the floor

Calf Raises

  • Hold the top of the contraction for a second or two
  • Seated calf raises are often better than standing

Barbell Back Squats

  • Hips below thighs
  • Feet flat to the floor

Front Squats

  • Hips below thighs
  • Feet flat to the floor

Kettlebell Swing

  • Single arm is best
  • Drive from the hips

Glute bridges

  • Barbell above groin
  • Drive from the hips

Romanian Deadlift

  • Back straight
  • Don’t reach the floor

Lunges with a pass

  • Kettlebells are the best equipment
  • Knee doesn’t go past the foot

Calf Raises

  • Hold contraction
  • Seated is best
Man leg pressing

The beauty of the push pull legs workout plan is that it has the potential to span as long as you need it to, with the option to repeat with higher weights. Follow the steps and our tips, and you’ll feel the benefits in no time!

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.