Workout Split Template (Push / Pull / Legs)
A push/pull/legs workout split planner — choose a 3-day, 6-day PPL, or 4-day upper/lower split, list exercises per day with sets x reps, and print a routine to track your training.
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WORKOUT SPLIT — PPL Strength Block Split: Push/Pull/Legs (6-day) Days/week: 6 DAY 1 — PUSH A Barbell bench press........... 4 x 6-8 Overhead press................ 3 x 8-10 Incline dumbbell press........ 3 x 10 Lateral raises................ 3 x 15 Triceps pushdown.............. 3 x 12 DAY 2 — PULL A Deadlift...................... 3 x 5 Pull-ups...................... 4 x 8 Barbell row................... 3 x 8-10 Face pulls.................... 3 x 15 Barbell curl.................. 3 x 12 DAY 3 — LEGS A Back squat.................... 4 x 6-8 Romanian deadlift............. 3 x 8-10 Leg press..................... 3 x 12 Leg curl...................... 3 x 12 Standing calf raise........... 4 x 15 DAY 4 — PUSH B Barbell bench press........... 4 x 6-8 Overhead press................ 3 x 8-10 Incline dumbbell press........ 3 x 10 Lateral raises................ 3 x 15 Triceps pushdown.............. 3 x 12 DAY 5 — PULL B Deadlift...................... 3 x 5 Pull-ups...................... 4 x 8 Barbell row................... 3 x 8-10 Face pulls.................... 3 x 15 Barbell curl.................. 3 x 12 DAY 6 — LEGS B Back squat.................... 4 x 6-8 Romanian deadlift............. 3 x 8-10 Leg press..................... 3 x 12 Leg curl...................... 3 x 12 Standing calf raise........... 4 x 15 Progress over time: aim to add reps or a little weight when you hit the top of a rep range with good form. Warm up, rest 1-3 min between hard sets, and deload when fatigue accumulates. (Sets x reps shown; record your working weights as you go.)
About this template
A push/pull/legs (PPL) split is one of the most popular and effective ways to organize training because it groups muscles by movement pattern, which lets each session hit related muscles together and gives every muscle group enough recovery before it is trained again. **Push** days cover the chest, shoulders, and triceps (pressing); **pull** days cover the back and biceps (pulling); **legs** days cover quads, hamstrings, glutes, and calves. The structure scales cleanly with how many days you can train: run it **once through for a 3-day week**, or **twice for a 6-day week** (the classic high-frequency PPL, hitting each muscle group twice). When six days is too much, a **4-day upper/lower** split is the proven alternative — also training each muscle roughly twice a week, which research consistently links to better growth than once-a-week "bro splits." Whatever the split, the principle that actually drives results is **progressive overload**: gradually doing more over time — adding reps within a range, then adding weight when you hit the top of the range with good form. Lead each session with the heaviest compound lift while you are fresh, keep the hardest sets in a productive rep range (roughly 5–8 for strength-focused compounds, 8–15 for accessories), rest long enough on heavy sets (1–3 minutes), and record your working weights so you can see progress and know when to add load. Build in a lighter "deload" when fatigue piles up. Use this template to lay out your days and exercises; print it and log your weights, or rebuild it each training block as your lifts and goals change.
When to use it
- Planning a push/pull/legs or upper/lower training routine.
- Choosing a 3-day, 6-day, or 4-day weekly structure.
- Laying out exercises and set/rep targets per day.
- Printing a routine to track and progress your lifts.
What to include
- A split type matched to your weekly availability.
- Exercises grouped by movement (push, pull, legs / upper, lower).
- Sets and a rep range for each exercise.
- The main compound lift first while you are fresh.
- Space to record working weights and progress over time.
Frequently asked
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