This 12 week push, pull, legs workout was designed specifically for women looking to build lean muscle and lose unwanted fat. Read on to learn more!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout45-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

When it comes to the discussion on which workout training split is the absolute best for building lean muscle, the push, pull, legs (PPL) split comes up a lot.

And, it’s easy to understand why.

With PPL splits, you can effectively train each muscle group twice and with a fair amount of volume each time.

How does this benefit women’s specific training?

Due to the increased frequency and the way the workouts are split apart, you can find a perfect balance between compound lifts that will help you build strength and isolation lifts that’ll help your overall muscle tone.

Now, it does have its shortcomings. It requires you to go to the gym up to 6 times per week - which is a huge ask if you’re a busy individual.

However, for those who have the time to dedicate to the following split - you’ll absolutely love the results.

12 Week PPL Split for Women

The workout below is a push, pull, legs split designed specifically for women who have plenty of time to devote to the gym and who have goals to transform their physique.

The program combines both compound and isolation work. The compound lifts will be heavier by nature, allowing you to get stronger while maximizing the amount of calories burned along the way. The isolation work will be much lighter and the focus will be on feeling the muscle work throughout the movement.

On your heavier lifts, you will want to rest for up to 3 full minutes in between sets. For the lighter isolation work, keep rest fairly low and in between 30-45 seconds.

The workout can be used by either those with fat loss goals or muscle building goals. The main difference between the goals relies heavily on the amount of calories you consume each day and the way in which you progress your workouts during the 12 weeks.

For those looking to build muscle and strength with this program, aim to increase the weight you use during the 12 week period and eat in a slight calorie surplus.

For those looking to lose fat and develop toned muscle with this program, aim to decrease the total duration of your workout over the 12 week period (by decreasing rest periods) and eat in a slight calorie deficit.

Monday: Push Workout for Women

Exercise Sets Reps
Dumbbell Shoulder Press 3 8
Shoulder Machine Press 3 8
Dumbbell Bench Press 3 8
Incline Bench Press Machine 3 8
Eccentric Only Dips 3 8

Tuesday: Pull Workout for Women

Exercise Sets Reps
Bent Over Dumbbell Row 3 8
Seated Cable Row 3 8
Lat Pull Down 3 8
Underhand Lat Pull Down 3 8
Dumbbell Curl 3 8
Ab Crunch 3 20
Ab Bicycle 3 20 Each

Wednesday: Legs Workout for Women

Exercise Sets Reps
Squat 3 8
Romanian Deadlift 3 8
Hip Thrust 3 8
One Leg Leg Press 3 8
Leg Press Calf Raise 3 12
Seated Calf Raise 3 12

Friday: Push Workout for Women

Exercise Sets Reps
Lateral Raise 3 12-15
Weight Plate Front Raise 3 12-15
Incline Dumbbell Press 3 12-15
Pec Deck 3 12-15
Rope Press Down 3 12-15
Skullcrusher 3 12-15
Hanging Leg Raise 3 12
Plank 3 1 Min

Saturday: Pull Workout for Women

Exercise Sets Reps
Machine Row 3 12-15
One Arm Dumbbell Row 3 12-15 Each
Cable Face Pull 3 15-20
V-Bar Pull Down 3 12-15
Shotgun Row 3 12-15
Cable Curl 3 12-15
Preacher Curl 3 12-15

Sunday: Legs Workout for Women

Exercise Sets Reps
Leg Press 3 12-15
Goblet Squat 3 12-15
Dumbbell Stiff Legged Deadlift 3 12-15
Leg Curl 3 12-15
Hyperextension 3 12-15
Bodyweight Glute Bridge 3 15
Standing Calf Raise 3 15-20

Pull, Push, Legs Workout for Women Notes

The workout above is a template of what a PPL workout split looks like for women.

The workout covers every single body part, hitting them each twice throughout the week.

As mentioned, PPL splits require a lot of effort and getting to the gym 6 times a week isn’t always easy. However, it does allow you to maximize your weight training.

For those looking to lose body fat - this means you won’t have to spend all of your time on a piece of cardio equipment. And for those looking to build muscle - you effectively hit each muscle group to promote quality lean muscle growth.

If you have any questions about the program whatsoever, please leave them in the comments section below!

Posted on: Sat, 08/21/2021 - 00:29

Hi! I just want to say thank you so much for this first off. I was in a rut bc I’ve been working out the past 2 years and started building muscle but just felt like there was more I could be doing without overworking myself! I started searching for a trainer and none of my local trainers have a schedule that’s compatible with what I needed so my bf recommended a push pull routine and i stumbled across this. I just completed my first week and I want to say even though I’m not always Drenched in sweat or tired, the intended muscles groups for each exercise always feel like they’ve been worked on and I love it. Your descriptions on form and what not to do are unmatched!

My question is I saw you recommend cardio for 30 mins 2-3 a week after the workout, what type of cardio do you recommend for a small stubborn amount of belly fat ?

M&S Team Badge
Posted on: Tue, 09/07/2021 - 20:56

Hi, Kei. Glad you like the workout. You can perform steady state cardio on an elliptical or stair master after the training. Those two machines should help you get rid of that bodyfat!

Posted on: Fri, 07/16/2021 - 19:07

Started this workout this week, though I have been working out off and on for about 2 years, but I was more consistent pre-covid, now staring to get back into a more consistent routine. My goals are fat loss and lean muscle. I am in a calorie deficit eating a high protein diet. My question is I finish the daily workout exactly as written but not winded or really tired. I have added cardio, LISS some days being 20 minutes on a rowing machine or 12% Incline at 3mph on a treadmill. Am I not lifting enough weight or should I add more exercises each day? Want to focus more on burning fat, as I build muscle easily.

M&S Team Badge
Posted on: Mon, 07/19/2021 - 09:32

Hey Shanna - being winded or tired at the end of a workout isn't a great indicator of how effective the workout was. Stick with the program for the entire duration and progress will come!

Posted on: Tue, 07/13/2021 - 04:56

How can I introduce cardio to workout plan like this?

M&S Team Badge
Posted on: Tue, 07/13/2021 - 09:47

Hey Marta - you can do cardio 2-3 times per week after your workout.

Rebecca Amaral
Posted on: Mon, 03/29/2021 - 07:09

I'm excited to start, although I have a couple of questions. I work out at home, and don't have to many options:

1. Machine alternatives will they effect the program?

2. Increasing weight every two weeks might be difficult as I'd have to go up 10 lbs, would increasing reps be an alternative? Or going higher in weight and less in reps?

Thank you

M&S Team Badge
Posted on: Mon, 03/29/2021 - 10:44

Hey Rebecca - machine alternatives shouldn't affect the program. Check out this article for ways to make your workouts more challenging without increasing weight:

Rebecca Amaral
Posted on: Mon, 03/29/2021 - 18:51

What a great article! Thank you so much, I will for incorporate those tips every two weeks!!!

Alba Ning Thomas
Posted on: Thu, 12/24/2020 - 10:55

Is this good to gain weight too? Does this workout allow muscle to rest and grow?

M&S Team Badge
Posted on: Mon, 12/28/2020 - 09:18

Hey Alba - this workout will help you put on muscle. The biggest factor in gaining weight/muscle is being in a caloric surplus.

Posted on: Thu, 08/20/2020 - 15:39

Hey Josh,
I wanted to say ‘Thank you’ during a one month period I lost a 14 month great nephew in a tragic accident and a brother to Covid19. 2020 has been the worst year of my life.
During the lockdown I was so down. It was the longest period in my life that I didn’t teach/train. As a group fitness instructor for over 20yrs I’ve never been a fan of weight lifting/machines but as I felt myself heading further towards depression I knew I had to do something. I came across this program and have stuck to it. I’m going into my 6th week and I’m already building not only my physical strength but my mental strength. It has and is continuing to help me with my grieving process. We should never underestimate the benefits of training for mental health.
Thanks again.
Regards Monique

M&S Team Badge
Posted on: Wed, 08/26/2020 - 12:46


Thank you so much for sharing your story with us. While I am sorry to hear about your loss, it's such a breath of fresh air to read about your success (both mentally and physically). Our goal is to provide you with the tools and information you need to help you become the best version of yourself. And it's sharing stories of triumph and strength, such as yours, that continue to inspire us along the way. It's why we continue to do what we do. So thanks again, Monique, for being that beacon of perspective.

Posted on: Fri, 08/14/2020 - 06:06

Hi Josh,
I wanted to ask that I will keep repeating the previous workout throughout each week until i reach the final 12 week right? Nothing changes in the workout?

M&S Team Badge
Posted on: Fri, 08/14/2020 - 08:46

That's right, Nancy.

The only thing you'll change is the weight you're lifting. Try to increase the weight every 2 weeks or so

Posted on: Mon, 08/10/2020 - 21:45

Hi Josh!
Came across your routine (PPL 5-6 days) and just wanted to make sure I get the most out of it for my goals. I am 25, 5'9 and weigh 140lbs. Ideally want to be around 130-135lbs, I know the scale shouldn't matter much but I just want to lose a little weight (mainly on the abs area) and gain some muscle for toning. I'm pretty strong so I tend to go heavier on the weights (3 sets of 12 reps) but then I naturally "bulk" up pretty easily on my upper body (which I don't want) so I'm wondering if push/pull twice a week could cause that? Or if I should lower my weights/ reps? Or maybe do less upper body in general and more legs?

Thanks in advance!

M&S Team Badge
Posted on: Tue, 08/11/2020 - 09:51

Hey Renna

This workout is more targeted at building muscle mass. For a more focused fat loss approach I'd recommend some type of HIIT training. Here's a great example

Maria Brown
Posted on: Fri, 08/07/2020 - 06:43

Hi josh iam 47 and pre menapause and I eat 1200 to 1300 I train 3days on and one off then back to 3 again and so on I would just love a little advise on people saying that I will not lose wait because iam pre menapause

M&S Team Badge
Posted on: Mon, 08/10/2020 - 10:56

Hey Maria

If you know what your BMR is and you remain in a caloric deficit then you will lose weight. As long as you're burning off more calories than you're putting in then you'll shed lbs.

Posted on: Mon, 08/03/2020 - 10:57

Hi Josh,

I saw that you recommended this program for anyone that may be training for race. I'm wondering what you would recommend upon the completion of this program? I'm currently running 3 days a week (16 week half marathon training plan), and I would complete this program 6 weeks before my actual race date. Suggestions?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 10:52

Hey Fitz

I would recommend continuing to progress with this program until the week before your race. Take the week before to deload so that you're well-rested for your race.

Robbi Mclean
Posted on: Sat, 06/27/2020 - 07:33

Hi Josh,
I have to say it so nice to see a forum where the trainer replies so quickly and with such detail. You're awesome! Anyway this looks like an awesome workout routine and I can't wait to start, but I can only do five days a week. Can I take some of the second pull day exercises and combine it with the first even though the amount or reps are different? Also, what do you recommend for cardio during all this routine? I'm looking to lose about ten pounds and strengthen. Thanks!

M&S Team Badge
Posted on: Mon, 07/20/2020 - 15:54

Hey Robbi

If your schedule only allows 5 days a week I would recommend checking out this Upper/Lower program.

Posted on: Mon, 06/22/2020 - 11:48

Do we superset any of these exercises or do we complete them one at a time until sets are complete?

M&S Team Badge
Posted on: Mon, 07/20/2020 - 15:52

Hi Cherry

Complete each exercise one at a time. If you need up up the intensity you can superset the ab exercises.

Posted on: Sat, 06/20/2020 - 19:56

Hi, think I forgot to save last comment...anyway, I love this workout, looking forward to getting started. My confusion lies in comprehending how some of these workouts might take 45-75 minutes (i.e. Monday). Am I missing something? Have I been rushing thru my workouts in the past? Appreciate the help, thanks.

Posted on: Wed, 06/17/2020 - 21:30

Hi Josh, this is a great workout, thanks! I'm having trouble integrating and maximizing all of my workout components and could use your guidance. I want to do it all LOL! I'm 53, a former professional ballet dancer, pretty muscular, and generally have always been fit. I had been working with a trainer for 2 years 3x/week building strength and definition. I am also a runner, a few 1/2 marathons under my belt. Trainer had also been helping me with strength and form for races, including some PT recommended exercises for knee, ankle, piriformis, and psoas problems (so a lot of glutes). My body composition is good, (although since pandemic, could be better.) BUT - nothing leans me out through the hips the way running does. I can eat well, lift, etc, but it's when I'm training for a race that I look my leanest. Trainer has gone AWOL since the gyms closed and I can't get back into/figure out a routine that works for me. I like the *idea* of lifting x6 days, but not sure how to balance the schedule between lifting and running (2 short runs, like 3-4 miles, during the week; longer run on the weekend 6-8 max when not training for a race, which would extend those miles to 10-12 only a few weekends, maybe twice a year. I don't know how to mix in the weight workouts and leave myself enough "legs" on my running days. The trainer had some magic formula that I just can't figure out! Wow. I wrote a lot. This is a big ask. Thanks for whatever thoughts you have.

M&S Team Badge
Posted on: Mon, 07/20/2020 - 15:48

Hey Shawn - I would recommend a 4 day split if you plan to also train for distance running. Check out this 4 day upper/lower split we've already written up!

I recommend a moderate run on your rest day between your strength and hypertrophy days, and a longer run on Saturday.

Posted on: Fri, 05/29/2020 - 15:40

Hi; I am wondering what about cardio during this program? Also, what weights would I use?

Posted on: Thu, 04/16/2020 - 15:15

Should I be mixing in cardio as well?

Posted on: Thu, 02/27/2020 - 18:18

This looks great but I am wondering as this is for Intermediate, is there one for beginners?

M&S Team Badge
Posted on: Fri, 02/28/2020 - 10:53
Posted on: Tue, 01/28/2020 - 19:38

I just wanted to say thank you for creating this program! I was super focused for a little over a year and lost 60 lbs just weight training, not eating as much crap, and a bit of hiking or running on the weekends. Well all of that and I hired a trainer to help me with form etc. I fell on hard times this past May and have been struggling to get back on track and have gained 25 lbs back. I'm really looking forward to trying this training plan out! Quick question, six days might be a bit much for me (and I actually meet with a trainer Thursdays, the only off day), would this still be effective if I were to spread it out more. Basically do a M/T/Th/F and then whatever I didn't do that week, just do it the next week - then repeat. Or would your recommend me going with the basic 3 day a week workout? Thank you!

M&S Team Badge
Posted on: Wed, 01/29/2020 - 13:27

Hi Angela,

There's a lot of factors that goes into this question. What sort of workout is the trainer you're meeting with on Thursdays putting you through? Are they expecting you to perform a certain program as well throughout the week?

With the additional workout already scheduled, it sounds like a 3 day full body weight training program would pair nicely. But, that statement comes with a lot of assumptions.

Posted on: Mon, 01/27/2020 - 07:40

This is the one I was thinking might be better for me volume wise:

M&S Team Badge
Posted on: Mon, 01/27/2020 - 14:47

Hi Kerri,

With all workouts you'll find online, they're simply templates and not designed for any one specific person. Most can be customized based on your needs. You can make it more challenging by adding more reps and/or sets if you wish. Or, you can continue to focus on strength progression. Just because you're not gassed at the end of a workout doesn't mean it's not effective. You can perform workouts that are effective without even breaking a sweat depending on your goal.

Posted on: Mon, 01/27/2020 - 07:37

I was looking for a new, challenging intermediate workout to continue to build strength. I have done this for a week and it seems too easy for me - even lifting heavy with the last few reps being difficult. Plus, the workouts are shorter than I'm used to. I was used to nearly an hour and these are 40 minutes or so. Can you recommend something more challenging for me? 5 to 6 days is best. Thanks!

Posted on: Sun, 01/26/2020 - 16:35

Hi! I was wondering if it matters if I combine some compound workouts with the isolation workouts for the last 3 days? Would it be too straining if I only did the compound exercises 6 days a week?

Jessica harvey
Posted on: Sun, 01/05/2020 - 12:30

Hi there ,
How much cardio should I be doing each day ? Is it best to do the cardio before or after the workout ? Also do you have some sort of diet plan I can roughly follow. Thanks

M&S Team Badge
Posted on: Mon, 01/06/2020 - 14:51

Hi Jessica,

Cardio will be very dependent on your goals and what you're hoping to accomplish. Some may choose to do no cardio at all. Others might choose to do frequent bouts of LISS. Others might get in a couple HIIT sessions per week. Ultimately it's up to you. Focus on crushing your workouts first before adding it to your programs. And always perform it after your weight training sessions.

For nutrition, check these resources out:

Start Here:

Go Here:

Finish Up Here:

Hope this helps!

Nina Seeto
Posted on: Sat, 10/26/2019 - 23:10

Hi Josh

I have been doing this program for about 10 weeks now. It’s been so great. I have just started working again and I couldn’t go to the gym 5 days a week anymore. Can you please recommend another routine fir me? I could go 3 days a week. At the moment, I look bigger everywhere. I know I have more muscles underneath but i can’t really see a lot of definitions. I am looking forward to your reply.

M&S Team Badge
Posted on: Mon, 10/28/2019 - 09:18

Hi Nina,

This workout is a 3 day routine for women:

Seeing definition during muscle building phases takes time. Years of training, in fact. It comes from the muscle maturing through training.

If you're looking to see more definition currently, and if your lifestyle allows it (stress atm, etc), you may want to alter your calorie intake to put yourself in a slight calorie deficit. This will help you get a little more shredded.

Hope this helps!

Jane O'Brien
Posted on: Mon, 10/21/2019 - 08:22

Is there an alternative to squats for legs, at the moment I have a medical issue which mean I cannot squat but still want to work my legs a bit.

M&S Team Badge
Posted on: Wed, 10/23/2019 - 11:22

Hi Jane,

Tough to recommend an alternative when there is a medical issue involved. When this is the case, I always recommend people work with a trainer in person. They'll be able to evaluate your specific situation and prescribe the best alternatives and variations.

Aya Burt
Posted on: Tue, 08/20/2019 - 15:37

Hi! I’m excited to start your program. Thank you for creating it and for being open to answer our questions. I have two: I can go to the gym 5 consecutive days Mon-Fri can I try to do the workouts in this amount of days meaning no rest day and one day doubling up? My second question is about how much weight. Should I increase the weight after each set or keep it the same? I was doing a 6rep-4rep-2rep increasing weight each rep. And finishing with a burn out rep. My goal is to get stronger and build more lean muscle. I’ll appreciate your advice.

M&S Team Badge
Posted on: Thu, 08/22/2019 - 15:51

Hi Aya,

You could perform this workout on a 5 day rotation, however, I wouldn't recommend doubling up on any workouts while doing so. Simply rotate the workouts you do on the training days you have available.

For weight selection, you can use the same weight for each exercise or pyramid up. I recommend performing each exercise with a weight that is a 7-8 RPE. This means each time you finish a set you should feel as though you have 2-3 reps still left in the tank. If you really want to push yourself, you could do a 9 RPE on your final exercise of your main compount lifts.

Hope this helps!

Aya Burt
Posted on: Thu, 08/22/2019 - 19:24

Thank you. I will follow the advice. I already started this week and I’m sore but the good sore like when you know you worked hard. Again, thank you for the program looking forward finishing the 12 weeks.

M&S Team Badge
Posted on: Fri, 08/23/2019 - 09:51

Good luck! Hope you enjoy it!

Posted on: Wed, 07/17/2019 - 23:38

I joined a gym and started this program which I love so far. Today I had one of those body coach sessions and she told me that I would be disappointed with this program if I was trying to lose body fat. She said due to no cardio that I would end up looking bigger.
Do you think that's true?
Would really appreciate any guidance

M&S Team Badge
Posted on: Thu, 07/18/2019 - 13:36

Hi Rachel,

I'll keep it honest since I don't really have anything to gain from you utilizing this program vs hiring a coach to meet your goals.

In short, no. I don't think that's true. I think this program can be utilized for lean muscle growth or fat loss depending on your goals and your nutrition. I also believe there are hundreds of ways you can accomplish the same goal.

However, this program is simply a template. It isn't necessarily optimized for you specifically. It'll work fine to an extent, but exercise selection, tempo, rest periods, etc could all be modified to help you reach your specific goals. I'd argue the training frequency of 6 sessions a week is pretty solid for those looking to build lean muscle and burn more calories, but that's just me. But, you could add in cardio depending on your overall goals.

My assumption would be, and I'm not sure if it's fair or not, that the body coach you visited was trying to get you on board with being a regular paid client. Which, being a coach myself, I understand.

Having a good, qualified coach in your corner can definitely help you with your goals - I would just be skeptical of someone telling you there are not multiple ways you can get to the same exact goal in training.

Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.