A push-pull-legs calisthenics split trains pushing muscles one day, pulling muscles the next and legs the third, then repeats, so each muscle group is trained twice a week with full recovery in between. It’s simple, balanced and works with no equipment.
Here’s the full setup.
Why use a push-pull-legs split?
Because it hits each muscle about twice a week, which research suggests builds more muscle than once a week.(1) Strength gains also improve with more weekly sessions, mainly because of extra volume.(2)
And because muscles rest while you train others, you can train six days a week without overloading anything.
What exercises go on each day?
Push day: chest, shoulders, triceps
- Push-ups (3 sets)
- Pike push-ups (3 sets)
- Chair dips (3 sets)
- Diamond push-ups (2 sets)
Pull day: back, biceps, rear shoulders
- Table rows or pull-ups (4 sets)
- Back extensions (3 sets)
- Prone Y-pulls (3 sets)
- Superman holds (2 sets)
Legs day: quads, glutes, hamstrings, core
- Squats (3 sets)
- Reverse lunges (3 sets)
- Single-leg glute bridges (3 sets)
- Wall sit (2 sets)
Take each set to one or two reps short of failure. Form cues for every move are in the exercise list.
What does the weekly schedule look like?
| Day | Session |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest or walk |
Short on time? Run it three days a week (push, pull, legs once each) and add one full-body day.
How do you progress without weights?
Change one thing at a time:
- Add reps until you hit about 20
- Switch to a harder variation and drop back to 8–10 reps
- Slow the lowering phase to three seconds
- Add a set
Use the push-up progression to plan your push-day jumps.
What if you don’t have a pull-up bar?
Pull day still works. Use rows under a sturdy table, towel rows on a closed door, and back extensions. See back exercises without a pull-up bar.
Is push-pull-legs better than full-body training?
Not necessarily. Both work if weekly volume is similar. PPL suits people who like shorter, focused sessions; full-body suits people training three days a week.
The military calisthenics workout plan blends both, with focused days plus full-body conditioning. To understand the muscle-building rules behind it, read how to build muscle at home.
Eat enough protein, too. Our nutrition guide keeps it simple.
A smarter split, coached on video. MLT puts the whole 28-day program on your iPhone, with every session led on video by a real calisthenics instructor. No gym, no equipment, 10–21 minutes a day.
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Frequently asked questions
Can you do push pull legs with calisthenics?
Yes. Push-ups, dips and pike push-ups for push; rows, pull-ups and back extensions for pull; squats, lunges and bridges for legs. It works with no equipment.
How many days a week should I do push pull legs?
Six days (each session twice) is ideal for muscle growth. Three days a week also works if you train hard and add a full-body day.
How many sets per exercise in a calisthenics PPL?
Two to four sets per exercise, taken close to failure. Start with fewer sets and add one when recovery feels easy.
Is push pull legs good for beginners?
It can be, but beginners often do better with full-body sessions first to learn the moves. Switch to PPL after a month or two.
Sources
- Schoenfeld BJ, Ogborn D, Krieger JW. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med.
- Grgic J, et al. (2018). Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Med.
