A Simple Push / Pull / Legs Template for Beginners
Jul 2, 2026 · 6 min read
When I started lifting I jumped between YouTube programs every two weeks and made zero progress. This is the plan I eventually settled on, and the one I give to friends who ask.
The split
Push, Pull, Legs, then repeat, with one rest day. If six days is too much, run it as three days a week and rotate.
Progression
Pick a weight you can do for the bottom of the rep range. When you hit the top of the range on every set, add 5 lb (upper body) or 10 lb (lower body) next session. That is it.
Rules I stick to
- Leave 1–2 reps in the tank on most sets. Grinding every set to failure just makes you sore.
- Same exercises for at least 8 weeks. You cannot track progress if you change everything.
- Warm up with lighter sets of the first exercise, not 20 minutes on the treadmill.
The full weekly layout is on the Programs page.