Blog
How to Log a Push Pull Legs Routine
A practical guide to setting up and logging a push pull legs routine, including exercise selection, sets, reps, rest, and a full sample training week.
How to Log a Push Pull Legs Routine
The push pull legs split is one of the most popular training structures for a reason: it groups exercises by movement pattern, gives each muscle group enough volume, and is easy to follow.
But the split itself only works if you actually log what you do. Without a record, you're guessing your weights, sets, and reps every session — and that's the fastest way to stall.
In this guide, we'll break down how to set up and log a push pull legs routine, including exercise selection, sets and reps, and a sample training week.
What is a push pull legs split?
A push pull legs split organizes your training into three movement-based sessions:
- Push: Chest, shoulders, and triceps (pressing movements)
- Pull: Back and biceps (pulling movements)
- Legs: Quads, hamstrings, glutes, and calves
The benefit is simple. Each muscle group gets trained with enough volume, then has several days to recover before being trained again.
You can run it as:
| Frequency | Schedule | Best for |
|---|---|---|
| 3 days per week | Push / Pull / Legs | Beginners |
| 4 days per week | Push / Pull / Legs / Upper | Intermediate |
| 6 days per week | Push / Pull / Legs / Push / Pull / Legs | Advanced |
If you're new to the split, start with 3 days per week and add a session only when your recovery supports it.
How to structure each session
Each session should follow a simple structure:
- Warm-up: 5 to 10 minutes of light cardio and dynamic mobility.
- Compound lifts: 1 to 2 main exercises using heavier loads.
- Accessory lifts: 2 to 3 exercises targeting specific muscles.
- Isolation work: 1 to 2 exercises for smaller muscles.
- Cooldown: Light stretching and breathing.
A typical session lasts 45 to 75 minutes depending on rest periods and exercise selection.
Exercise selection
Choose exercises that match your equipment, experience, and joint comfort. Here's a balanced starting point.
Push day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 6–8 | 2–3 min |
| Overhead Press | 3 | 8–10 | 2 min |
| Incline Dumbbell Press | 3 | 10–12 | 90 sec |
| Lateral Raises | 3 | 12–15 | 60 sec |
| Triceps Pushdown | 3 | 10–12 | 60 sec |
Pull day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift or Rack Pull | 3 | 5 | 3 min |
| Pull-ups or Lat Pulldown | 3 | 8–10 | 2 min |
| Barbell Row | 3 | 8–10 | 2 min |
| Face Pulls | 3 | 12–15 | 60 sec |
| Biceps Curls | 3 | 10–12 | 60 sec |
Legs day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 6–8 | 3 min |
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Leg Press | 3 | 10–12 | 90 sec |
| Walking Lunges | 2 | 10/leg | 90 sec |
| Calf Raises | 3 | 12–15 | 60 sec |
You can substitute similar exercises based on equipment and preference. The structure is what matters.
How to log each session
Logging is the part most lifters skip — and the part that makes the biggest difference.
For each exercise, record:
- Weight used per set
- Repetitions completed per set
- Rest taken between sets (optional but useful)
- Notes on technique or how the set felt
Here's what a logged push day looks like:
| Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Barbell Bench Press | 60 kg × 6 | 60 kg × 6 | 60 kg × 5 |
| Overhead Press | 35 kg × 8 | 35 kg × 8 | 35 kg × 7 |
| Incline DB Press | 22 kg × 12 | 22 kg × 11 | 22 kg × 10 |
| Lateral Raises | 8 kg × 14 | 8 kg × 13 | 8 kg × 12 |
| Triceps Pushdown | 25 kg × 12 | 25 kg × 12 | 25 kg × 11 |
The next time you train push, you'll know exactly what to beat.
A sample training week (3-day version)
| Day | Session | Focus |
|---|---|---|
| Monday | Push | Chest, shoulders, triceps |
| Tuesday | Rest | Light walking or mobility |
| Wednesday | Pull | Back, biceps, rear delts |
| Thursday | Rest | Light walking or mobility |
| Friday | Legs | Quads, hamstrings, glutes, calves |
| Saturday | Rest | Optional active recovery |
| Sunday | Rest | Plan next week, review log |
If you run a 6-day version, repeat the cycle starting Saturday.
Common mistakes to avoid
- Adding exercises without removing others. Total volume should stay within your recovery capacity.
- Skipping the log. Without records, you'll forget last session's numbers within a week.
- Changing rep ranges every week. Pick a target range and stick with it for 4 to 6 weeks.
- Ignoring weak points. If a lift stalls, review your log before adding volume.
How to know if it's working
Track these signals across 4 to 8 weeks:
- Average weight or reps increasing on main lifts
- Body weight trending in the desired direction
- Recovery feels manageable between sessions
- Joint comfort remains good
If numbers stall for 2 to 3 weeks, take a lighter week or adjust exercise selection.
Final thoughts
A push pull legs split is effective because it's structured. Logging makes that structure visible.
Pick a 3-day version to start, record every set, and review your log weekly. Small improvements compound faster than you'd expect.
Start logging your push pull legs routine with Minimal Lift — keep your training history organized and make your next session easier to plan.
Related: How to Track Progressive Overload