Push / pull / legs (6 days)
A 6-day push pull legs gym routine for intermediate and advanced lifters: push, pull and legs twice a week, with high volume for hypertrophy.
| Days per week | 6 |
| Session length | ≈ 75 min |
Use this routine in GymTracking
The push / pull / legs routine splits exercises by movement type: push days train chest, shoulders and triceps; pull days train back, biceps and rear delts; and leg days train quads, hamstrings, glutes and calves. Done 6 days a week, every muscle group is trained twice with plenty of volume.
Who it is for
This is a demanding routine for people with at least a year of consistent training who recover well and can get to the gym almost every day. If you are just starting out, a 3-day full body or an upper / lower split will give you better results with less fatigue.
How it is organized
- Push A and B: bench press, incline press, shoulder press, flyes, lateral raises and triceps.
- Pull A and B: pulldowns, rows, pull-ups, biceps curls, rear delts and face pulls.
- Legs A and B: leg press or squat, hip thrust, Romanian deadlift, single-leg work, hip machines and calves.
Typical week: Monday push A, Tuesday pull A, Wednesday legs A, Thursday push B, Friday pull B, Saturday legs B, Sunday rest.
How to manage the volume
- If you feel very tired one week or your joints ache, drop one set from each exercise.
- Prioritize good sleep and enough protein: at this volume, recovery is the limiting factor.
- Every 6 to 8 weeks, take a deload week with half the sets.
Day 1: Push A
| Exercise | Suggested sets |
|---|---|
| Barbell bench press | 4 × 8 |
| Incline dumbbell press | 3 × 10 |
| Seated dumbbell shoulder press | 3 × 10 |
| Pec deck fly | 3 × 15 |
| Dumbbell lateral raise | 3 × 15 |
| Cable triceps pushdown | 3 × 15 |
| Overhead triceps extension | 3 × 12 |
Day 2: Pull A
| Exercise | Suggested sets |
|---|---|
| Lat pulldown | 3 × 12 |
| Seated machine row | 3 × 12 |
| Pull-ups | 4 × max |
| Barbell curl | 3 × 10 |
| Hammer curl | 3 × 12 |
| Reverse pec deck | 3 × 15 |
| Face pull | 3 × 15 |
Day 3: Legs A
| Exercise | Suggested sets |
|---|---|
| Leg press | 3 × 10 |
| Machine hip thrust | 4 × 12 |
| Romanian deadlift | 3 × 10 |
| Bulgarian split squat | 3 × 10 per leg |
| Leg extension | 3 × 15 |
| Hip adduction machine | 3 × 15 |
| Hip abduction machine | 3 × 15 |
| Standing calf raise | 4 × 12 |
Day 4: Push B
| Exercise | Suggested sets |
|---|---|
| Machine chest press | 3 × 12 |
| Standing overhead press | 4 × 8 |
| Parallel bar dips | 3 × 10 |
| Cable crossover | 3 × 12 |
| Cable lateral raise | 3 × 15 |
| Skull crusher | 3 × 10 |
Day 5: Pull B
| Exercise | Suggested sets |
|---|---|
| Barbell bent-over row | 4 × 8 |
| Assisted pull-ups | 3 × 10 |
| One-arm dumbbell row | 3 × 10 per arm |
| Straight-arm cable pulldown | 3 × 12 |
| Cable curl | 3 × 12 |
| Face pull | 3 × 15 |
Day 6: Legs B
| Exercise | Suggested sets |
|---|---|
| Barbell back squat | 4 × 8 |
| Barbell hip thrust | 4 × 10 |
| Walking lunges | 3 × 10 per leg |
| Leg curl (seated or lying) | 3 × 12 |
| Standing cable adduction | 3 × 12 per leg |
| Seated calf raise | 3 × 15 |
Copy it to your account: swap exercises, log your sets and see your calendar.
Use this routine in GymTrackingIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.