WorkoutPlanGym
Start Training
Home/Plans/6-Day Push / Pull / Legs
Advanced · 6 days / week

6-Day Push / Pull / Legs

The high-frequency classic: push, pull and legs twice each week. Only take this on once recovery, sleep and nutrition are dialed in.

Goal: Maximum training volume for experienced lifters chasing size

Monday

Push A

Barbell Bench Press demonstration

Barbell Bench Press

pectorals

4 × 5-8Barbell Seated Overhead Press demonstration

Barbell Seated Overhead Press

delts

3 × 8-10Dumbbell Incline Bench Press demonstration

Dumbbell Incline Bench Press

pectorals

3 × 8-12Dumbbell Lateral Raise demonstration

Dumbbell Lateral Raise

delts

4 × 12-15Cable Pushdown demonstration

Cable Pushdown

triceps

3 × 10-12
Tuesday

Pull A

Barbell Deadlift demonstration

Barbell Deadlift

glutes

3 × 5Pull-up demonstration

Pull-up

lats

4 × 6-10Barbell Bent Over Row demonstration

Barbell Bent Over Row

upper back

3 × 8-10Dumbbell Rear Fly demonstration

Dumbbell Rear Fly

delts

3 × 12-15Barbell Curl demonstration

Barbell Curl

biceps

3 × 10-12
Wednesday

Legs A

Barbell Full Squat demonstration

Barbell Full Squat

glutes

4 × 5-8Barbell Romanian Deadlift demonstration

Barbell Romanian Deadlift

glutes

3 × 8-10Sled 45° Leg Press demonstration

Sled 45° Leg Press

glutes

3 × 10-12Lever Lying Leg Curl demonstration

Lever Lying Leg Curl

hamstrings

3 × 12-15Lever Standing Calf Raise demonstration

Lever Standing Calf Raise

calves

4 × 12-15
Thursday

Push B

Barbell Incline Bench Press demonstration

Barbell Incline Bench Press

pectorals

4 × 8-10Dumbbell Seated Shoulder Press demonstration

Dumbbell Seated Shoulder Press

delts

3 × 8-12Chest Dip demonstration

Chest Dip

pectorals

3 × 8-12Cable Lateral Raise demonstration

Cable Lateral Raise

delts

3 × 12-15Barbell Lying Triceps Extension Skull Crusher demonstration

Barbell Lying Triceps Extension Skull Crusher

triceps

3 × 10-12
Friday

Pull B

Barbell Pendlay Row demonstration

Barbell Pendlay Row

upper back

4 × 6-8Cable Pulldown demonstration

Cable Pulldown

lats

3 × 10-12Cable Seated Row demonstration

Cable Seated Row

upper back

3 × 10-12Barbell Shrug demonstration

Barbell Shrug

traps

3 × 12-15Dumbbell Hammer Curl demonstration

Dumbbell Hammer Curl

biceps

3 × 10-12
Saturday

Legs B

Barbell Hack Squat demonstration

Barbell Hack Squat

glutes

4 × 8-10Dumbbell Single Leg Split Squat demonstration

Dumbbell Single Leg Split Squat

quads

3 × 10 / legBarbell Glute Bridge demonstration

Barbell Glute Bridge

glutes

3 × 10-12Lever Leg Extension demonstration

Lever Leg Extension

quads

3 × 12-15Lever Seated Calf Raise demonstration

Lever Seated Calf Raise

calves

4 × 15-20
SundayRest & recovery
Swap in alternatives from the full exercise library