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All workout plans

6-Day Push / Pull / Legs

Muscle buildingAdvanced

Push, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.

At a glance

Frequency
6× a week
Split
Push / Pull / Legs
Session length
Up to 50 min
Weekly volume
≈109 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs40 sets · 37%
  • Shoulders19 sets · 17%
  • Back18 sets · 17%
  • Arms18 sets · 17%
  • Chest14 sets · 13%

A week on this plan

  1. Sunrest day
  2. MonPush A
  3. TuePull A
  4. WedLegs A
  5. ThuPush B
  6. FriPull B
  7. SatLegs B

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 6

Push A

Heavy chest and shoulders · 5 exercises · Up to 47 min

    • Barbell bench pressChest · Barbell4× 5–8 reps3 min rest
    • Barbell seated overhead pressFront delts · Barbell3× 6–10 reps2 min 30 s rest
    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–20 reps1 min rest
    • Barbell close-grip bench pressTriceps · Barbell3× 8–12 reps2 min rest

Workout 2 of 6

Pull A

Heavy back · 5 exercises · Up to 46 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min rest
    • Pull-upLats · Bodyweight4× 6–10 reps2 min rest
    • Barbell bent over rowUpper back · Barbell3× 8–10 reps2 min 30 s rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest
    • Barbell curlBiceps · Barbell3× 8–12 reps1 min rest

Workout 3 of 6

Legs A

Heavy squat and quads · 5 exercises · Up to 42 min

    • Barbell full squatQuads · Barbell4× 5–8 reps3 min rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min 30 s rest
    • Barbell standing calf raiseCalves · Barbell4× 10–15 reps1 min rest

Workout 4 of 6

Push B

Volume chest and shoulders · 6 exercises · Up to 39 min

    • Dumbbell bench pressChest · Dumbbell4× 10–15 reps2 min restLighter than Push A and closer to failure. Leave a rep, not four.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 10–15 reps2 min rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Cable lateral raiseSide delts · Cable4× 15–20 reps45 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 12–15 reps1 min rest

Workout 5 of 6

Pull B

Volume back and arms · 6 exercises · Up to 38 min

    • Cable lat pulldown full range of motionLats · Cable4× 10–15 reps1 min 30 s rest
    • Lever t bar rowUpper back · Machine4× 10–12 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 12–15 reps1 min 30 s rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 15–20 reps45 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell incline curlBiceps · Dumbbell3× 10–15 reps1 min rest
    • Dumbbell hammer curlBiceps · Dumbbell3× 10–15 reps1 min rest

Workout 6 of 6

Legs B

Volume hinge, glutes and hamstrings · 6 exercises · Up to 49 min

    • Barbell hip thrustGlutes · Barbell4× 8–12 reps2 min rest
    • Barbell front squatQuads · Barbell3× 8–12 reps2 min 30 s rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–12 reps2 min 30 s restMoved here from Legs A so the hinge lands three days after the deadlift rather than the morning after.
    • Dumbbell single leg split squatQuads · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve a leg.
    • Lever seated leg curlHamstrings · Machine3× 12–15 reps1 min rest
    • Lever seated calf raiseCalves · Machine4× 12–20 reps45 s rest

How to progress

The A days are heavy (five to eight reps), the B days lighter and closer to failure (ten to fifteen). Add weight on A, add reps on B. Six days only works if you sleep and eat like it does — drop to five if it stops.

Start this plan

Plans like this

  • 55-Day Push / Pull / LegsPush, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.5 daysMuscle buildingIntermediateFull gym45 min
  • 3Push / Pull / LegsThe classic three-day rotation: everything that presses, everything that pulls, everything below the waist.3 daysMuscle buildingIntermediateFull gym55 min
  • 66-Day Arnold SplitChest and back together, shoulders and arms together, legs on their own — three sessions run twice a week.6 daysMuscle buildingAdvancedFull gym50 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min