6-Day Push Pull Legs: how it works
Push, pull and legs twice a week: a heavier round and a higher-volume round, then a rest day. Lots of training, each muscle hit twice.
Who it suits
Intermediate lifters who can train six days a week and want to build muscle. It’s demanding: sleep and food matter as much as the sessions.
How the week runs
- Push A, Pull A, Legs A: heavier, fewer reps (bench, deadlift and squat for sets of 5–6).
- Push B, Pull B, Legs B: lighter, more reps and more variety (dumbbells, cables, machines).
- Then a rest day, and start again.
How to progress
Add weight when every set hits the top of its rep range. On the heavy days that means small, steady jumps; on the volume days, chase reps first and weight second.
MaxLift suggests each set’s weight from your last session, and adjusts the next set after every set you log: short of the target reps, it drops; well over, it goes up.
Tips
- Missed a day? Don’t skip ahead. Do the next day in the rotation; MaxLift marks it “next”.
- If you feel run down for more than a week, take three or four easy days.