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Push Pull Legs 6 Day Workout Routine

The six day push/pull/legs routine runs the full push, pull and legs cycle twice a week, so each muscle group is trained twice. The A and B versions of each day use different exercises, which keeps the volume high without repeating the same lifts back to back.

6 days a week · 30 exercises · Gym · free, no account needed to read

  • shoulders
  • glutes
  • quads
  • chest
  • hamstrings
  • triceps
  • upper back
  • biceps
  • calves
  • lats
  • traps
Try Day 1 Push A free
Clay illustration of a pair of dumbbells

Day 1 Push A

5 exercises · ~40 min

  1. 1
    Barbell Bench PressBarbell
    3 × 8-10
  2. 2
    Barbell Shoulder PressBarbell
    3 × 8-10
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 8-10
  4. 4
    Side Lateral RaiseDumbbell
    3 × 10-12
  5. 5
    Triceps PushdownCable
    3 × 10-12
Customize this day

Day 2 Pull A

5 exercises · ~40 min

  1. 1
    Bent Over Barbell RowBarbell
    3 × 8-10
  2. 2
    Band Assisted Pull-UpBands
    3 × 8-10
  3. 3
    Seated Cable RowsCable
    3 × 8-10
  4. 4
    Face PullCable
    3 × 8-10
  5. 5
    Standing Biceps Cable CurlCable
    3 × 10-12
Customize this day

Day 3 Legs A

5 exercises · ~40 min

  1. 1
    Barbell SquatBarbell
    3 × 8-10
  2. 2
    Romanian DeadliftBarbell
    3 × 8-10
  3. 3
    Leg PressMachine
    3 × 8-10
  4. 4
    Lying Hamstring CurlMachine
    3 × 10-12
  5. 5
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Day 4 Push B

5 exercises · ~40 min

  1. 1
    Dumbbell Bench PressDumbbell
    3 × 8-10
  2. 2
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  3. 3
    Dips - Triceps VersionBodyweight
    3 × 8-10
  4. 4
    Seated Side Lateral RaiseDumbbell
    3 × 10-12
  5. 5
    Triceps Overhead Extension with RopeCable
    3 × 10-12
Customize this day

Day 5 Pull B

5 exercises · ~35 min

  1. 1
    Wide-Grip Lat PulldownCable
    3 × 8-10
  2. 2
    One-Arm Dumbbell RowDumbbell
    3 × 8-10
  3. 3
    Cable Rear Delt FlyCable
    3 × 10-12
  4. 4
    Hammer CurlsDumbbell
    3 × 10-12
  5. 5
    Barbell ShrugBarbell
    3 × 10-12
Customize this day

Day 6 Legs B

5 exercises · ~45 min

  1. 1
    Hack SquatMachine
    3 × 8-10
  2. 2
    Dumbbell Romanian DeadliftDumbbell
    3 × 8-10
  3. 3
    Bulgarian Split SquatDumbbell
    3 × 8-10
  4. 4
    Leg ExtensionsMachine
    3 × 10-12
  5. 5
    Seated Calf RaiseMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Push Pull Legs 6 Day questions, answered

How many days a week is 6 day PPL?

Six, with one rest day. The usual layout is push, pull, legs, push, pull, legs, rest.

Is a 6 day split too much?

It is too much if you are new. Six sessions only pay off once three days a week is a settled habit and recovery, sleep and food are in order.

Why do the A and B days use different exercises?

So the second push day of the week is not a repeat of the first. Different press and row angles spread the work and keep joints happier.

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