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Training programs

Push / Pull / Legs 6×

A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.

Start this program

days a week: 6
Duration: 12 weeks
Session length: 75 min
Level: Advanced

Build muscle · Full gym

Why this program works

Each muscle is trained twice a week with plenty of sets, which suits advanced lifters who recover well. Heavy compound lifts open each day; isolation work fills in shoulders and arms.

Phases and weeks

Accumulationwk 1–6

Intensificationwk 7–12

Deload week

Training days

A

Push A

Bench + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Bench Press Main lift	4 × 6–8	3 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	2 min
3	Incline Dumbbell Press	3 × 8–12	1.5 min
4	Cable Lateral Raise	4 × 12–20	1 min
5	Triceps Pushdown	3 × 10–15	1 min
6	Overhead Cable Triceps Extension	2 × 10–15	1 min

B

Pull A

Row + Pull-ups · 6 exercises

#	Exercise	sets × reps	Rest
1	Barbell Row Main lift	4 × 6–10	2.5 min
2	Pull-up	3 × 6–10	2 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Face Pull	3 × 12–20	1 min
5	Incline Dumbbell Curl	3 × 8–12	1 min
6	Hammer Curl	2 × 10–15	1 min

C

Legs A

Squat + RDL · 5 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift	4 × 6–8	3 min
2	Romanian Deadlift Main lift	3 × 8–10	2.5 min
3	Leg Press	3 × 10–12	2 min
4	Lying Leg Curl	3 × 10–15	1.5 min
5	Standing Calf Raise	4 × 10–15	1 min

D

Push B

Overhead Press + Incline · 6 exercises

#	Exercise	sets × reps	Rest
1	Overhead Press Main lift	4 × 6–8	3 min
2	Incline Barbell Press	3 × 6–10	2.5 min
3	Weighted Dip	3 × 6–10	2 min
4	Machine Lateral Raise	4 × 12–20	1 min
5	Skull Crusher	3 × 8–12	1.5 min
6	Cable Fly	2 × 12–15	1 min

E

Pull B

Pulldown + T-Bar · 6 exercises

#	Exercise	sets × reps	Rest
1	Lat Pulldown	4 × 8–12	1.5 min
2	T-Bar Row	3 × 8–10	2 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Reverse Pec Deck	3 × 15–20	1 min
5	Bayesian Cable Curl	3 × 10–15	1 min
6	Preacher Curl	2 × 8–12	1 min

F

Legs B

Deadlift + Hack Squat · 7 exercises

#	Exercise	sets × reps	Rest
1	Trap Bar Deadlift Main lift	3 × 5–8	3 min
2	Hack Squat	3 × 8–12	2 min
3	Bulgarian Split Squat	3 × 8–12	2 min
4	Seated Leg Curl	3 × 10–15	1.5 min
5	Barbell Hip Thrust	3 × 8–12	1.5 min
6	Seated Calf Raise	3 × 12–20	1 min
7	Hanging Leg Raise	3 × 8–12	1 min

A

Push A

Bench + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Bench Press Main lift	4 × 4–6	3 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	2 min
3	Incline Dumbbell Press	3 × 8–12	1.5 min
4	Cable Lateral Raise	4 × 12–20	1 min
5	Triceps Pushdown	3 × 10–15	1 min
6	Overhead Cable Triceps Extension	2 × 10–15	1 min

B

Pull A

Row + Pull-ups · 6 exercises

#	Exercise	sets × reps	Rest
1	Barbell Row Main lift	4 × 6–10	2.5 min
2	Pull-up	3 × 6–10	2 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Face Pull	3 × 12–20	1 min
5	Incline Dumbbell Curl	3 × 8–12	1 min
6	Hammer Curl	2 × 10–15	1 min

C

Legs A

Squat + RDL · 5 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift	4 × 4–6	3 min
2	Romanian Deadlift Main lift	3 × 8–10	2.5 min
3	Leg Press	3 × 10–12	2 min
4	Lying Leg Curl	3 × 10–15	1.5 min
5	Standing Calf Raise	4 × 10–15	1 min

D

Push B

Overhead Press + Incline · 6 exercises

#	Exercise	sets × reps	Rest
1	Overhead Press Main lift	4 × 4–6	3 min
2	Incline Barbell Press	3 × 6–10	2.5 min
3	Weighted Dip	3 × 6–10	2 min
4	Machine Lateral Raise	4 × 12–20	1 min
5	Skull Crusher	3 × 8–12	1.5 min
6	Cable Fly	2 × 12–15	1 min

E

Pull B

Pulldown + T-Bar · 6 exercises

#	Exercise	sets × reps	Rest
1	Lat Pulldown	4 × 8–12	1.5 min
2	T-Bar Row	3 × 8–10	2 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Reverse Pec Deck	3 × 15–20	1 min
5	Bayesian Cable Curl	3 × 10–15	1 min
6	Preacher Curl	2 × 8–12	1 min

F

Legs B

Deadlift + Hack Squat · 7 exercises

#	Exercise	sets × reps	Rest
1	Trap Bar Deadlift Main lift	3 × 5–8	3 min
2	Hack Squat	3 × 8–12	2 min
3	Bulgarian Split Squat	3 × 8–12	2 min
4	Seated Leg Curl	3 × 10–15	1.5 min
5	Barbell Hip Thrust	3 × 8–12	1.5 min
6	Seated Calf Raise	3 × 12–20	1 min
7	Hanging Leg Raise	3 × 8–12	1 min

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Accumulation	3 / 2
2	Accumulation	2-3 / 1-2
3	Accumulation	2 / 1
4	Accumulation	1-2 / 0-1
5	Accumulation	1 / 0	Accessories: failure on the last set only.
6	Accumulation	4 / 3-4	Deload week
7	Intensification	3 / 2
8	Intensification	2-3 / 1-2
9	Intensification	2 / 1
10	Intensification	1-2 / 0-1
11	Intensification	1 / 0	Accessories: failure on the last set only.
12	Intensification	4 / 3-4	Deload week

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Your first workout in under three minutes.

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