Every plan I write is built on push, pull and legs. I am John, and in this guide I explain what that means, why it is a good fit for fat loss, and how it changes depending on whether you train three, four or five days a week.
Quick answer
A push, pull, legs split divides your training into three types of day, so every major muscle group is covered and gets time to recover. It works on three, four or five days a week.
What is a push, pull, legs split?
A split is the way you divide your training across the week. In a push, pull, legs split, each session has a theme based on how the movements work.
- Push: pressing movements that work your chest, shoulders and the back of your arms, such as a chest press or a shoulder press.
- Pull: pulling movements that work your back and the front of your arms, such as a lat pulldown or a row.
- Legs: movements for your thighs, hips, hamstrings and calves, such as a squat, a leg press or a Romanian deadlift.
Between them, the three days cover all the major muscle groups. That lines up well with the NHS physical activity guidelines, which recommend strengthening activities that work all the major muscle groups on at least two days a week for adults aged 19 to 64.
Why it suits fat loss
Fat loss is mostly about what you eat compared with what you burn, so no training split is magic. What makes push, pull, legs useful is how practical it is.
- It is simple. You always know what kind of day it is, so there is less to think about before you walk into the gym.
- It covers the whole body. You do not end up neglecting a body part, and legs get proper attention.
- It spreads the work out. Each muscle group gets time to recover before you train it again.
- It scales. You can run it on three, four or five days a week without changing the idea.
- It builds strength, and getting stronger gives you a clear way to measure progress that does not depend on the scales.
Lifting weights also helps you hold on to muscle while your weight comes down, which is one reason I like weights-based fat loss. I cannot promise how your body will change, because everyone responds differently.
Who it works for
I built my coaching for people who are new to the gym or coming back after a break, men and women. Push, pull, legs works for that group because it is easy to learn. A beginner can start with a handful of basic movements on each day and add to them over time.
How it looks on different training days
How often you train changes how the split is arranged. Here is one common way to do it.
Three days a week
Push, pull, legs, each once, with rest days in between. This is the heart of my Beginner level, at up to 3 days a week. It is plenty to learn the movements and build a routine. My beginner 3 day plan gives you an example week.
Four days a week
Push, pull, legs, then one more session. Many people repeat the day they want to improve most, or mix a lighter push and pull. This is the idea behind my Intermediate level, at up to 4 days a week.
Five days a week
Push, pull, legs, then two more sessions, for example another push and pull. More days means more volume overall, so it only suits you if you recover well and can fit the time in. This is my Advanced level, at up to 5 days a week.
Whichever you choose, put a rest day or two in the week. Recovery is part of training, and more is not always better.
What a session looks like
A typical push, pull or legs session follows the same pattern.
- A short warm up with light movement and a few easy practice sets.
- One or two main movements, trained a little heavier for fewer reps.
- A few supporting movements for the same muscle groups, with a few more reps.
- A short finish, such as calves, arms or core work if you have time.
You track your weights and reps each session so you can try to beat them next time. That gradual increase is what makes the plan work over weeks.
Common mistakes with push, pull, legs
- Skipping legs because they are hard. They are your biggest muscles and a large part of the work.
- Training too many days too soon. Start with what you can keep up for a few months.
- Not tracking. If you do not know what you lifted last week, you cannot aim to beat it.
- Changing exercises every session. Keep the main movements steady for several weeks so you can see progress.
- Ignoring food and sleep. Training sets the stage, but they do a lot of the work.
What about cardio and food?
Weights are the core of my plans, but regular movement outside the gym helps too, and the NHS recommends aerobic activity as well as strength work. For food, the NHS healthy weight advice is a sensible, no-nonsense place to start.
Not sure whether three, four or five days suits you? Try my programme quiz.
How my programmes use it
Every programme I offer is built on push, pull and legs, set for your level. You get your plan delivered digitally to your email, with tracking. With Premium, you also get a weekly check-in with me, where I review your progress and adjust your plan. You can read about the Kickstart, Transformation and Elite programmes, or compare them on the programmes page. You can choose your programme and start today.
Frequently asked questions
Is push, pull, legs good for beginners?
Yes. It is simple to follow and covers the whole body. A beginner can start with a few basic movements on each day and add more over time.
Can I do push, pull, legs on three days a week?
Yes. Do each day once, with rest days between sessions. It is a common way to start and it is the basis of my Beginner level.
Do I need cardio as well?
The NHS recommends both aerobic and strength activity for adults. Walking is an easy way to add regular movement alongside your weights.
How long until I see a difference?
Everyone is different, so I cannot give a timeline. Many people notice they are lifting more or feeling more confident before their body shape changes.
This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.