6-Day Push Pull Legs

6 days a week, each muscle twice: heavy days and volume days.

Push A, Pull A, Legs A, Push B, Pull B, Legs B, rest. A days are heavier (fewer reps), B days chase volume. Add weight when every set hits the top of the range.

How this plan works

Push A

• Bench Press (or Dumbbell Bench Press): 1+3 × 6
• Overhead Press (or Seated Dumbbell Shoulder Press): 3 × 8
• Incline Dumbbell Press (or Incline Barbell Bench Press): 3 × 10
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 15
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 12

Pull A

• Deadlift (or Trap Bar Deadlift): 1+2 × 5
• Pull Ups (or Assisted Pull Up (Machine)): 3 to failure
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 3 × 8
• Face Pull (or Reverse Pec Deck): 3 × 15
• Barbell Curl (or Standing EZ Bar Curl): 3 × 10

Legs A

• Back Squat (or Hack Squat): 1+3 × 6
• Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 × 10
• Leg Extension (or Goblet Squat): 3 × 12
• Lying Leg Curl (or Seated Leg Curl): 3 × 12
• Standing Calf Raise (or Seated Calf Raise): 3 × 15

Push B

• Overhead Press (or Machine Shoulder Press): 1+3 × 8
• Dumbbell Bench Press (or Machine Chest Press): 3 × 10
• Cable Fly (or Pec Deck): 3 × 12
• Dumbbell Lateral Raise (or Cable Lateral Raise): 4 × 15
• Overhead Cable Triceps Extension (or Dumbbell Overhead Triceps Extension): 3 × 12

Pull B

• Lat Pulldown (or Assisted Pull Up (Machine)): 1+3 × 10
• Seated Cable Row (or Low Row): 3 × 10
• Chest-Supported Dumbbell Row (or One-Arm Dumbbell Row): 3 × 10
• Reverse Pec Deck (or Bent-Over Dumbbell Reverse Fly): 3 × 15
• Hammer Curl (or Rope Hammer Curl): 3 × 12
• Incline Dumbbell Curl (or Preacher Curl): 2 × 12

Legs B

• Leg Press (or Hack Squat): 1+3 × 10
• Bulgarian Split Squat (or Walking Lunge): 3 × 10
• Barbell Hip Thrust (or Dumbbell Hip Thrust): 3 × 10
• Seated Leg Curl (or Lying Leg Curl): 3 × 12
• Seated Calf Raise (or Standing Calf Raise): 3 × 15
• Hanging Leg Raise (or Cable Ab Crunches): 3 × 10