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Push Pull Legs (6-Day)
Intermediate6 days/weekBarbellDumbbellCableMachine
The classic six-day split: pushing muscles, pulling muscles, then legs, each trained twice per week. High volume spread across the week keeps sessions focused and recovery manageable.
Who it's for
Intermediate lifters who can train five to six days per week and want more volume.
How to run it
Run push, pull, legs, rest as needed, then repeat. Each muscle group gets hit twice weekly. Progress by adding reps first, then weight.
Push2× per week
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6 |
| Overhead Press | 3 | 8 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 12 |
| Cable Tricep Pushdown | 3 | 12 |
Pull2× per week
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 4 | 8 |
| Lat Pulldown | 3 | 10 |
| Face Pull | 3 | 15 |
| Barbell Curl | 3 | 10 |
| Hammer Curl | 3 | 10 |
Legs2× per week
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6 |
| Romanian Deadlift | 3 | 10 |
| Leg Press | 3 | 10 |
| Leg Curl | 3 | 10 |
| Standing Calf Raise | 4 | 12 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
14
Shoulders
11.2
Back
11.3
Biceps
19
Triceps
16
Core
5.3
Quads
14
Hams
14
Glutes
17
Calves
8
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Origin: A staple split popularized by online fitness communities, including Reddit's r/Fitness.