3-Day Push Pull Legs: how it works
Three days a week: one for pushing muscles, one for pulling, one for legs. A classic split that fits around work and is easy to recover from.
Who it suits
Beginners past their first few months, and anyone who can train three days a week. Each muscle gets one focused session a week.
How the week runs
- Push (e.g. Monday): bench press, overhead press, incline dumbbell press, lateral raises, triceps.
- Pull (Wednesday): pull ups, barbell row, lat pulldown, face pulls, biceps.
- Legs (Friday): squat, Romanian deadlift, leg extensions, leg curls, calves, abs.
How to progress
Take the main lifts close to failure. When every set reaches the top of its rep range, add weight next session: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts.
MaxLift suggests each set’s weight from your last session, and adjusts the next set after every set you log: short of the target reps, it drops; well over, it goes up.
When to move on
If you can train more often and recovery is good, the 6-day version or the 4-day upper / lower plan hit each muscle twice a week, which usually builds muscle faster.