Push Pull Legs: The 3-way split for advanced users (complete plan)
A year of training behind you, the beginner's gains are getting tough? Then it's time for more targeted volume per muscle group - and that's exactly what push/pull/legs has been the standard for decades. Here you get the complete plan with all the exercises, set numbers and the progression scheme that we would use ourselves.
Who is this plan for?
For everyone who has been training cleanly for at least 6-12 months, has technically mastered the basic exercises and is no longer getting stronger from session to session with the full body plan. If you're still at the beginning: just continue there, the split won't go away.
The logic behind push / pull / legs
- Push: Anything that pushes - chest, shoulders, triceps.
- Pull: Anything that pulls - back, back shoulder, biceps.
- Legs: Quadriceps, hamstrings, glutes, calves, plus stomach.
Muscles that work together are trained together - nothing gets in the way, and each muscle group gets a clear, hard stimulus. With 3 units per week, every muscle is hit with great stimulus per week; If you train 4-6 times, you simply continue to rotate (push/pull/legs/push/pull/legs) and reach twice the frequency.
Push tag
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Bench press (barbell) | 4 | 6-8 | 3 Min |
| Shoulder press (barbell or dumbbell) | 3 | 8-10 | 2-3 Mins |
| Incline bench press (dumbbell) | 3 | 8-12 | 2 Min |
| Lateral raises | 4 | 12-15 | 60-90 sec |
| Triceps overhead on cable | 3 | 10-15 | 60-90 sec |
| Cable triceps press | 2 | 12-15 | 60 sec |
Pull tag
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Deadlift | 3 | 4-6 | 3-4 Mins |
| Pull-ups (or lat pull-downs) | 4 | 6-10 | 2-3 Mins |
| Barbell Row | 3 | 8-10 | 2-3 Mins |
| Face Pulls | 3 | 15-20 | 60 sec |
| Barbell Curls | 3 | 8-12 | 90 sec |
| Hammer Curls | 2 | 10-15 | 60 sec |
Legs + Stomach
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Squat (barbell) | 4 | 6-8 | 3 Mins |
| Romanian Deadlift | 3 | 8-10 | 2-3 Mins |
| Leg Press | 3 | 10-15 | 2 Min |
| Legging leg curls | 3 | 10-15 | 90 sec |
| Standing calf raises | 4 | 10-15 | 60 sec |
| Cable Crunch | 3 | 10-15 | 60 sec |
Progression: Double progression instead of gut feeling
There is a rep range for each exercise, e.g. B. 6-8. You work with a fixed weight until you reach the upper limit in all sets - then you increase the weight by 2.5 kg (upper body) or 5 kg (lower body) and work your way back up. Record each unit; What isn't written down doesn't get better.
The last sets of an exercise can be brought close to muscle failure (1-2 repetitions reserve), basic exercises such as deadlifts and squats can be left at 2-3 reserves. Every 6-8 weeks a deload week with around 60% of the weights - after that you usually continue with new momentum.
Nutrition for advanced users: The adjustment screws
Without a calorie surplus (200-400 kcal) and 1.8-2.2 g of protein per kilogram of body weight, you give away the effect of hard sets - protein contributes to an increase in muscle mass. Add 3-5 g of creatine daily: Creatine increases physical performance during speed training during short-term, intensive exercise (from 3 g/day) - i.e. exactly in your heavy sets in the 4-8 range. We have both together as a set:
Matching savings set
Muscle building set: ESN Designer Whey + INLEAD Creatine Monohydrate
Whey protein and creatine - the proven duo for tough training phases.
To the muscle building set →A trick that many advanced users use: fast protein after training, slow protein in the evening. Whey is digested quickly, casein supplies you for hours - practically before the night's sleep, when the actual repair takes place.
Supplied day & night
Scitec Nutrition Protein Duo Day & Night: 100% Whey + Casein Compl
Fast whey for after training, slow casein for the evening.
To the protein duo →If you are currently doing a pure strength phase (many sets in the 4-6 range), also take a look at the Strength stack with creatine and amino acids. And for anyone who can barely get the calories together when building mass, it's worth taking a look at our Professional sets - the mass building packages for advanced users are also available there.
Frequently asked questions
3, 4 or 6 units per week?
As many as you can manage permanently. 3× PPL is solid, 6× brings more frequency, but requires clean regeneration (sleep!). A good middle ground: 4 units rotating - Week 1: Push/Pull/Legs/Push, Week 2: Pull/Legs/Push/Pull.
Can I swap exercises?
Yes - swap within the movement (barbell row ↔ T-bar row, bench press ↔ chest press), not the pattern. What's more important than the perfect exercise is that you improve it over months.
How long does a unit last?
60-75 minutes including warm-up. Significantly longer usually means: chatting too much or adding too many exercises.
More free training plans
- Full body training plan for beginners (3 times per week in the studio)
- Training plan for at home - 4 weeks without equipment
- CrossFit for Beginners: 4-Week Plan with WODs
- Definition phase: Training & nutrition for visible muscles
- Hybrid training: strength + endurance in one plan
Note: This training plan does not replace medical advice. If you have health problems, have taken a long break or are unsure, please consult your doctor beforehand. Stop an exercise if you feel pain. Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.