FREE WORKOUT PLAN
Push pull legs, 6 days a week
Updated 2026-10-12 · Leer en español
Running push pull legs twice a week is one of the most effective splits for lifters who can be in the gym six days. Every muscle gets two sessions a week, and the A and B days use different exercises and rep ranges so the second round is not a repeat.
Days
6 days a week
Session
45-60 min
Level
Intermediate
Equipment
Full gym
Weekly schedule
Push A, pull A, legs A, push B, pull B, legs B, then one rest day.
The workouts
Push A
Bench Press
4 × 6-10 · RIR 2 · rest 3 min
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Standing Lateral Raises
3 × 12-15 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
3 × 10-12 · RIR 1 · rest 60 s
Seated Dumbbell Tricep Extension
2 × 10-12 · RIR 1 · rest 60 s
Pull A
Pronated Pull-Ups
3 × 6-10 · RIR 2 · rest 150 s
Use the assisted machine if you cannot do 6 clean reps.
Seated Cable Row
3 × 8-12 · RIR 2 · rest 2 min
Chest-Supported Machine Row
3 × 8-12 · RIR 2 · rest 2 min
Face Pulls
3 × 12-15 · RIR 1 · rest 60 s
Standing Barbell Curl
3 × 8-12 · RIR 1 · rest 60 s
Hammer Curl
2 × 10-12 · RIR 1 · rest 60 s
Legs A
Free Barbell Squat
4 × 6-10 · RIR 2 · rest 3 min
Romanian Deadlift (RDL)
3 × 8-10 · RIR 2 · rest 150 s
Leg Press
3 × 10-12 · RIR 2 · rest 2 min
Lying Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Standing Machine Calf Raise
3 × 10-15 · RIR 1 · rest 60 s
Cable Crunches
3 × 10-15 · RIR 1 · rest 60 s
Push B
Incline Dumbbell Press
4 × 8-12 · RIR 2 · rest 2 min
Machine Shoulder Press
3 × 8-12 · RIR 2 · rest 2 min
Mid Cable Crossover
3 × 12-15 · RIR 1 · rest 60 s
Single-Arm Cable Lateral Raise
3 × 12-15 · RIR 1 · rest 60 s
Seated Dumbbell Tricep Extension
3 × 10-12 · RIR 1 · rest 60 s
Pull B
Pronated Barbell Row
4 × 8-10 · RIR 2 · rest 150 s
Pronated Lat Pulldown
3 × 10-12 · RIR 2 · rest 2 min
Machine Rear Delt Fly
3 × 12-15 · RIR 1 · rest 60 s
Incline Dumbbell Curl
3 × 10-12 · RIR 1 · rest 60 s
Hammer Curl
2 × 10-12 · RIR 1 · rest 60 s
Lower B
Hack Squat
3 × 8-12 · RIR 2 · rest 150 s
Hip Thrust
3 × 8-12 · RIR 2 · rest 2 min
Bulgarian Split Squats
3 × 8-12 · RIR 2 · rest 90 s
per leg
Seated Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Seated Machine Calf Raise
3 × 12-15 · RIR 1 · rest 60 s
Cable Crunches
3 × 10-15 · RIR 1 · rest 60 s
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Intermediate and advanced lifters with time to train six days and the recovery to match.
FAQ
Is push pull legs 6 days a week too much?
Not for trained lifters who sleep well and eat enough. Keep most sets 1-2 reps short of failure and use the deload week.
Do I need a rest day with PPL 6 days?
Yes, take one full rest day a week. Some lifters prefer push, pull, legs, rest, repeat, which works out to about 5 sessions a week.
How many sets per muscle does this give?
Roughly 12-18 hard sets per muscle per week, counting direct work on both rounds.
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