Colin FosterBy Colin Foster

Updated November 2026

A 6 day push pull legs workout routine PDF gives you a printable weekly plan that trains each muscle group twice per week. This guide walks you through the split structure, the sets and reps to use, and how to set up a printable template you can take to the gym. By the end, you will have a plan you can follow and adjust without guessing.

How the 6 Day Push Pull Legs Split Is Structured

The split runs in two cycles of three days. Day 1 is push, day 2 is pull, day 3 is legs, and then the cycle repeats on days 4 through 6. Push days cover the chest, shoulders and triceps. Pull days cover the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves.

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

Because each muscle group gets two sessions a week, you can keep weekly volume high without overloading any single workout. A typical week looks like this:

Day Focus Main Muscles
Day 1 Push A Chest, shoulders, triceps
Day 2 Pull A Back, rear delts, biceps
Day 3 Legs A Quads, hamstrings, calves
Day 4 Push B Chest, shoulders, triceps
Day 5 Pull B Back, rear delts, biceps
Day 6 Legs B Quads, glutes, hamstrings

Setting Sets, Reps and Rest in Your Printable Plan

For hypertrophy, most lifters do well with 3 to 4 working sets per exercise, using a rep range of 6 to 12. Compound lifts such as bench press, rows and squats usually sit at the lower end of that range. Isolation work like lateral raises or leg curls often lands in the 10 to 15 range. We also found Free Printable Chair Yoga PDF: A Step-by-Step Home Routine useful on this point.

Rest between heavy compound sets at about 2 to 3 minutes. Isolation sets can use 60 to 90 seconds. Write these numbers directly into your PDF so you are not deciding on the spot.

Sample Push A Layout

  1. Barbell bench press: 4 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. Triceps rope pushdown: 3 sets of 10 to 15 reps

Build the other five days with the same logic: one heavy compound, one or two secondary lifts, then isolation work.

Building a Progression System Into Your PDF

A printable plan only works if it tells you when to add load. Use double progression: pick a rep range such as 8 to 12. When you hit the top of that range on every set with good form, increase the weight by the smallest jump available, then start again at the bottom of the range. Log the date, weight and reps for each exercise in the margin of your printout.

Plan a deload every 6 to 8 weeks. Cut total sets roughly in half for one week and keep the weights moderate. This helps recovery and makes it easier to return to normal training.

Checklist for Your Printable Routine

  • Six columns or pages, one per training day
  • Exercise name, sets, rep range and rest period for each line
  • Blank columns for weight, reps and notes each session
  • A progression rule printed at the top
  • A deload reminder on the week-seven or week-eight line

Common Mistakes to Avoid

  • Stacking too many sets on one day. Keep each session to roughly 15 to 20 working sets.
  • Skipping leg day because it feels hard. The two leg sessions are what keep the split balanced.
  • Changing exercises every week. Keep the same core lifts for at least 6 to 8 weeks so you can track progress.
  • Ignoring recovery. Sleep and protein intake matter more than any single exercise choice.

If you have joint pain, a past injury or a medical condition, check your plan with a doctor or physical therapist before starting.

  • Adjustable dumbbells let you change load quickly between exercises, which suits the progression system above. View on Amazon
  • Lifting straps help you keep grip from limiting your heavy back sets on pull days. View on Amazon
  • A clipboard or plastic sheet protector keeps your printed PDF readable and lets you write on it between sets. View on Amazon

FAQ

Is a 6 day push pull legs split too much for beginners?

It can be. Beginners often do better starting with a 3 day version and moving to six days once they can recover between sessions consistently.

How long should I follow the PDF before changing it?

Most people keep the same core structure for 8 to 12 weeks, adjusting only the weights and rep targets as they progress.

Can I swap exercises if equipment is not available?

Yes. Replace each exercise with one that trains the same muscle through a similar movement pattern, and keep the sets and rep range the same.

Conclusion

A 6 day push pull legs workout routine PDF works best when it lists exercises, sets, reps, rest and progression rules in one place. Follow the two-cycle structure, apply double progression and schedule a deload every few weeks. Print the plan, log every session and adjust based on what your numbers show.

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Colin Foster

About Colin Foster

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