Emily ParkerBy Emily Parker

Updated November 2026

A 6 day push pull legs hypertrophy program trains each muscle group twice a week using three repeating workouts: push, pull, and legs. Done well, it gives you enough weekly volume to drive muscle growth while keeping each session short and focused. This guide walks through how to structure the week, choose exercises, set rep ranges and volume, progress over time, and avoid the mistakes that stall most lifters.

Why a 6 Day Push Pull Legs Split Builds Muscle

Muscle growth depends largely on weekly training volume, meaning the total number of hard sets you perform for a muscle, and on training each muscle often enough that you can recover and perform well. A six-day split spreads your work out so that chest, shoulders, triceps, back, biceps, quads, hamstrings, and glutes each get roughly two focused sessions per week. Many lifters find this frequency easier to recover from than cramming a large weekly volume into three long sessions.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

The structure is simple. You train push (chest, shoulders, triceps), then pull (back, biceps, rear delts), then legs, and repeat that cycle twice. Because each session targets a related group of muscles, you can stack exercises efficiently and keep rest periods productive. If you are new to splits in general, the overview in Push Pull Legs Explained: How the 3-Day Split Works and Who It Suits is a good primer before you commit to six days.

Who This Split Suits

This program works best for intermediate lifters who already understand basic lifts, can train five or six days a week, and have recovered well from earlier training. Beginners often do better with full-body routines for the first several months, because they gain strength quickly on fewer exercises. If you are short on time or recovering from a setback, a lower-frequency option may be more sustainable. Consider consulting a qualified coach or physician before starting any new program, especially if you have an existing injury or health condition.

Weekly Layout for the 6 Day Plan

The standard arrangement runs Push, Pull, Legs, Push, Pull, Legs, with one rest day or a light session after the fourth day depending on your schedule. Here is a sample week:

Day Workout Primary Focus
Day 1 Push A Chest, front and side delts, triceps
Day 2 Pull A Lats, upper back, biceps, rear delts
Day 3 Legs A Quads, hamstrings, glutes, calves
Day 4 Push B Chest, shoulders, triceps (variation)
Day 5 Pull B Back, biceps, rear delts (variation)
Day 6 Legs B Quads, hamstrings, glutes, calves (variation)
Day 7 Rest Recovery

Alternating an “A” and “B” version of each workout lets you vary exercise selection, so the same muscles get stimulus from different angles across the week. It also reduces overuse stress on any single joint.

Step 1: Build Your Push Day

Start each push session with your heaviest compound movement, then move to accessories with moderate loads and higher reps.

Sample Push A

  1. Barbell bench press: 3 sets of 6 to 8 reps
  2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
  3. Incline dumbbell press: 3 sets of 10 to 12 reps
  4. Cable lateral raise: 3 sets of 12 to 15 reps
  5. Overhead triceps extension: 3 sets of 10 to 12 reps
  6. Rope pushdown: 2 sets of 12 to 15 reps

Sample Push B

  1. Dumbbell bench press: 3 sets of 8 to 10 reps
  2. Machine chest press or Smith incline press: 3 sets of 10 to 12 reps
  3. Arnold press: 3 sets of 8 to 10 reps
  4. Pec deck or cable fly: 3 sets of 12 to 15 reps
  5. Skull crushers: 3 sets of 10 to 12 reps
  6. Single-arm cable pushdown: 2 sets of 12 to 15 reps

Step 2: Build Your Pull Day

Pull days should balance vertical and horizontal pulling, and include direct rear delt and biceps work.

Sample Pull A

  1. Pull-ups or lat pulldown: 3 sets of 6 to 10 reps
  2. Chest-supported dumbbell row: 3 sets of 8 to 10 reps
  3. Seated cable row: 3 sets of 10 to 12 reps
  4. Face pulls: 3 sets of 12 to 15 reps
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps
  6. Hammer curl: 2 sets of 10 to 12 reps

Sample Pull B

  1. Barbell row: 3 sets of 6 to 8 reps
  2. Straight-arm pulldown: 3 sets of 10 to 12 reps
  3. One-arm dumbbell row: 3 sets of 10 to 12 reps
  4. Reverse pec deck: 3 sets of 12 to 15 reps
  5. Barbell curl: 3 sets of 8 to 10 reps
  6. Cable curl: 2 sets of 12 to 15 reps

Step 3: Build Your Legs Day

Legs days carry the highest fatigue, so place your most demanding squat or hinge movement first, while you are fresh.

Sample Legs A

  1. Back squat: 3 sets of 6 to 8 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Leg press: 3 sets of 10 to 12 reps
  4. Seated or lying leg curl: 3 sets of 10 to 12 reps
  5. Leg extension: 3 sets of 12 to 15 reps
  6. Standing calf raise: 4 sets of 10 to 15 reps

Sample Legs B

  1. Trap bar deadlift or hack squat: 3 sets of 5 to 8 reps
  2. Walking lunge or split squat: 3 sets of 10 per leg
  3. Hip thrust: 3 sets of 8 to 10 reps
  4. Seated leg curl: 3 sets of 12 to 15 reps
  5. Single-leg leg extension: 3 sets of 12 to 15 reps
  6. Seated calf raise: 4 sets of 12 to 15 reps

Step 4: Set Rep Ranges, Volume, and Effort

For hypertrophy, most of your working sets should land in the 6 to 15 rep range, taken within one to three reps of failure. Heavier compounds sit at the low end, and isolation work sits higher. A useful weekly target for most intermediate lifters is 10 to 20 hard sets per muscle group, distributed across the two sessions. Start near the bottom of that range and add sets only when recovery and progress allow it.

Rest between heavy compounds for two to three minutes, and between isolation exercises for 60 to 90 seconds. Shorter rest on accessories keeps sessions efficient without sacrificing much performance.

Step 5: Progress Over Time

Hypertrophy requires progressive overload, so each week should ask slightly more of your muscles. The simplest method is double progression. Choose a rep range such as 8 to 12 for an accessory. Work at a weight you can complete for 8 reps on all sets, then add reps each week until you hit 12 on every set. Once you reach the top of the range, increase the load by the smallest increment available, often 2.5 to 5 pounds for upper body lifts, and start again at the bottom.

Track every session. A training log or app makes it obvious whether you are advancing. The Hevy app is one option many lifters use, and the guide Push Pull Legs Workout Hevy: Setting Up a 6-Day Split in the App explains how to set up this split inside it. Plan a deload week roughly every six to eight weeks, cutting sets by about half or lowering load to around 60 percent, so fatigue does not accumulate indefinitely.

Step 6: Pair Training With Recovery and Nutrition

Muscle is built between sessions, not during them. Aim for a modest calorie surplus if your goal is growth, and eat roughly 0.7 to 1 gram of protein per pound of body weight per day, spread across three to five meals. Sleep seven to nine hours where possible. If training six days a week leaves you consistently drained, reduce working sets before you reduce effort, or add a fourth rest day.

Common Mistakes

  • Too much volume too soon. Adding ten sets per muscle in week one is a fast route to joint pain and poor sessions. Build up gradually.
  • Training to failure on every set. Leave one to three reps in reserve on most work. Reserve true failure for the last set of a select few exercises.
  • Ignoring the pull day. Many lifters neglect back and rear delts, creating shoulder imbalances. Keep rows and face pulls in every pull session.
  • Skipping leg days. Legs are demanding, so they get cut first. Skipping them costs balance and total size.
  • No progression plan. Repeating the same weights for months is the most common reason progress stalls.
  • Never adjusting the split. If one muscle lags, add a set or swap an exercise rather than abandoning the program.

Tips for Staying on Track

  1. Warm up each session with two or three lighter ramp-up sets on your first compound lift.
  2. Film a few top sets now and then to check technique, especially on squats and rows.
  3. Use the same exercise for at least four to six weeks before swapping it, unless it causes pain.
  4. Keep a fixed weekly schedule. If you miss a day, shift the sequence forward rather than doubling up.
  5. Review your log every four weeks and compare strength and measurements to your goals.

A few pieces of equipment make this program easier to run consistently. Lifting straps help on heavy pulling sets so grip does not limit your back work, and a weightlifting belt can support heavy squats and deadlifts when you are working near your limit. A set of adjustable dumbbells lets you progress load on incline and single-arm work without buying a full rack of weights.

  • Lifting straps for heavy pulling sets, which help you keep the load on your back rather than your grip. View on Amazon
  • Weightlifting belt for heavy squats and deadlifts, which many lifters use for bracing on their heaviest sets. View on Amazon
  • Adjustable dumbbell set for progressing accessory work without a full rack of weights. View on Amazon

FAQ

Is a 6 day push pull legs split good for hypertrophy?

Yes, for intermediate lifters who recover well. Training each muscle twice a week with moderate volume is a well-supported approach to muscle growth. Beginners often progress just as well on simpler full-body routines.

How many sets per muscle should I do each week?

A common target is 10 to 20 hard sets per muscle group per week, split across two sessions. Start lower and add volume only if you recover well.

Should I train to failure?

Most sets should stop one to three reps short of failure. Taking one or two sets per exercise closer to failure can be useful, but doing it on every set increases fatigue without clear extra benefit.

Can I do the split with three days a week?

You can run a push, pull, legs cycle over three days, but each muscle will then be trained only once per week, which usually produces less growth. The three-day version is covered in Push Pull Legs Explained: How the 3-Day Split Works and Who It Suits.

What rest days should I take?

Take at least one full rest day per week. Many lifters prefer to place it after the third or fourth training day. Light walking or mobility work on rest days is fine.

How long should each workout take?

Most sessions run 60 to 75 minutes including warm-up. If sessions run much longer, reduce accessory sets or rest periods.

What if I stop progressing?

Check nutrition, sleep, and recovery first. Then apply a deload week, review your log for stalled exercises, and adjust rep ranges or exercise variations. Consult a qualified professional if persistent pain or fatigue is present.

Can women follow this program?

Yes. The same principles of volume, progression, and recovery apply regardless of sex. Adjust loads and exercise choices to your own strength and goals.

Conclusion

A 6 day push pull legs hypertrophy program gives you twice-weekly training for each major muscle group, with focused sessions and clear progression rules. Start with moderate volume, track your sets and loads, and build up gradually as recovery allows. Stay consistent with nutrition and sleep, and review your progress every few weeks.

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Emily Parker

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.