6-Day Push Pull Legs

Days per Week: 6

An advanced 6-day Push Pull Legs plan built around frequent training, balanced weekly volume, and a mix of heavy compound lifts and targeted accessory work. Each muscle group is trained twice per week with different exercise variations across the two rotations, helping build strength and muscle while keeping the sessions focused and varied.

Push A

Bench press

3 sets × 6 reps

Seated dumbbell overhead press

3 sets × 10 reps

High-to-low cable chest fly

3 sets × 12 reps

Smith machine calf raise

3 sets × 20 reps

Rope push-down

3 sets × 12 reps

Pull A

Stiff-legged deadlift

3 sets × 10 reps

Barbell row

3 sets × 10 reps

Neutral pull-up

3 sets × 10 reps

Machine reverse fly

3 sets × 10 reps

Reverse EZ bar curl

3 sets × 12 reps

Legs A

Squat

3 sets × 6 reps

Reverse lunge

3 sets × 10 reps

Leg curl

3 sets × 15 reps

Dumbbell seated calf raise

3 sets × 20 reps

Hanging leg raise

3 sets × 15 reps

Push B

Overhead press

3 sets × 6 reps

Dumbbell bench press

3 sets × 10 reps

Dip

3 sets × 10 reps

Lateral raise

3 sets × 15 reps

Seated dumbbell overhead press

3 sets × 12 reps

Pull B

Deadlift

3 sets × 6 reps

Pull-down

3 sets × 10 reps

Dumbbell row

3 sets × 10 reps

Seated rear delt raise

3 sets × 20 reps

Preacher curl

3 sets × 12 reps

Legs B

Front squat

3 sets × 10 reps

Hip thrust

3 sets × 10 reps

Leg press

3 sets × 15 reps

Dumbbell calf raise

3 sets × 20 reps

Cable crunch

3 sets × 15 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

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