Where do legs go on push/pull?

Commonly on pull days via hinges plus a squat pattern, or as separate days in a 6-day plan.

Both work; watch weekly pressing volume either way.

Upper/lower is slightly clearer for most beginners.

Comparison

Push Pull vs Upper Lower Split

Two-way push/pull compared with upper/lower for four- and six-day training weeks.

Overview

Push/pull groups pressing versus pulling (legs often ride on pull or a dedicated day). Upper/lower groups by body half. Both scale well to four days; six-day versions raise frequency further. **Push / Pull:** Natural press/pull balance Easy to slot legs onto pull or separate days **Upper / Lower:** Clear lower-body loading days Popular evidence-based default **Verdict:** Pick upper/lower if you want dedicated squat/hinge days. Pick push/pull if you prefer organizing by movement pattern and can place legs intelligently.

Weekly schedule

PP— Push / Pull / Push / Pull
- Press emphasis
- Pull + hinge
UL— Upper / Lower × 2
- Torso day
- Leg day

Set and rep guidance

Balance horizontal and vertical presses/pulls. On push/pull, do not neglect quads — program them explicitly.

Progression

Use the same double-progression rules. If knees or lower back fatigue, separate a true lower day instead of burying legs on pull.

Who it's for

Intermediate lifters comparing two popular four-day templates.

FAQ

Where do legs go on push/pull?: Commonly on pull days via hinges plus a squat pattern, or as separate days in a 6-day plan.
Which for shoulders?: Both work; watch weekly pressing volume either way.
Beginner friendly?: Upper/lower is slightly clearer for most beginners.

Run push/pull or upper/lower and keep nutrition logging simple with OptaFit.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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