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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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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 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.
Exercise | Reps x Sets |
Push Up | 10x4 |
Barbell Bench | 5x5 |
Chest Press Machine | 10x4 |
Pec Fly Machine | 10x3 |
Shoulder Press Machine | 10x4 |
Lateral Raises | 10x3 |
Exercise | Reps x Sets |
Lat Pulldown Wide | 10x4 |
Lat Pulldown V | 10x3 |
Seated Row Machine | 10x4 |
Single Arm Row | 5x5 |
Superman | 10x3 |
Barbell Bicep Curl | 10x4 |
Preacher Curl | 5x5 |
Exercise | Reps x Sets |
Leg Press | 10x4 |
Cable Front Squats | 10x4 |
Leg Extensions | 10x3 |
Leg Curls | 10x4 |
Glute Bridges | 10x3 |
Reverse Lunges | 10x3 |
Calf Raises | 10x4 |
Exercise | Reps x Sets |
Dumbbell Bench Press | 10x4 |
Incline Bench Press | 5x5 |
Cable Crossover | 10x4 |
Dumbbell Shoulder Press | 5x5 |
Lateral Raises | 10x3 |
Tricep Dips | 10x3 |
Tricep Kickbacks | 10x3 |
Exercise | Reps x Sets |
Lat Pulldown | 10x4 |
TRX Row | 5x5 |
Low Row | 10x4 |
Deadlift | 5x5 |
Hyperextension | 10x3 |
Chin Up | 5x5 |
Dumbbell Curl | 10x4 |
Exercise | Reps x Sets |
Barbell Back Squats | 10x4 |
Front Squats | 5x5 |
Kettlebell Swing | 12x4 |
Glute bridges | 10x3 |
Romanian Deadlift | 10x4 |
Lunges with a pass | 10x3 |
Calf Raises | 10x4 |
Download the plan here:
Get the most out of the push-pull legs workout plan and protect yourself from injury by following our exercises and tips below:
Push Up
Barbell Bench Press
Chest Press Machine
Pec Fly Machine
Shoulder Press Machine
Lateral Raises
Push Downs
Dumbbell Bench Press
Incline Bench Press
Cable Crossover
Dumbbell Shoulder Press
Lateral Raises
Tricep Dips
Tricep Kickbacks
Lat Pulldown Wide
Lat Pulldown V
Seated Row Machine
Single Arm Row
Superman
Barbell Bicep Curl
Preacher Curl
Lat Pulldown
TRX Row
Low Row
Deadlift
Hyperextension
Chin Up
Dumbbell Curl
Leg Press
Cable Front Squats
Leg Extensions
Leg Curls
Glute Bridges
Reverse Lunges
Calf Raises
Barbell Back Squats
Front Squats
Kettlebell Swing
Glute bridges
Romanian Deadlift
Lunges with a pass
Calf Raises
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. Exercise.co.uk 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.