TETSUPush Pull Legs Routine
Push Pull Legs splits training by movement pattern: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), then legs. Every muscle gets its own day and plenty of rest before it repeats — the schedule below runs the classic six-day version with a mid-week breather.
3 workouts
6 sessions/week
Suggested week
| Day | Session |
|---|---|
| Monday | Push Day |
| Tuesday | Pull Day |
| Wednesday | Leg Day |
| Thursday | Rest |
| Friday | Push Day |
| Saturday | Pull Day |
| Sunday | Leg Day |
Push Day
| Exercise | Sets × Reps |
|---|---|
| Barbell Bench Press | 4 × 6–8 |
| Dumbbell Incline Bench Press | 3 × 8–10 |
| Barbell Seated Overhead Press | 3 × 8–10 |
| Dumbbell Lateral Raise | 3 × 12–15 |
| Cable Pushdown | 3 × 10–12 |
| Cable Pushdown (With Rope Attachment) | 3 × 10–12 |
Pull Day
| Exercise | Sets × Reps |
|---|---|
| Barbell Deadlift | 4 × 5–6 |
| Pull-Up | 3 × 6–10 |
| Barbell Bent Over Row | 3 × 8–10 |
| Cable Rear Pulldown | 3 × 12–15 |
| Barbell Curl | 3 × 10–12 |
| Dumbbell Hammer Curl | 3 × 10–12 |
Leg Day
| Exercise | Sets × Reps |
|---|---|
| Barbell Full Squat | 4 × 6–8 |
| Barbell Romanian Deadlift | 3 × 8–10 |
| Sled 45° Leg Press | 3 × 10–12 |
| Lying Leg Curl Machine | 3 × 10–12 |
| Leg Extension Machine | 3 × 12–15 |
| Machine Standing Calf Raise | 4 × 12–15 |
Track it in Tetsu
These exact starter templates ship inside Tetsu — pick this split and your first week is already planned. Scan the code or grab the app — free to start.