6 Day Push Pull Legs Workout Plan: Sets, Reps and Progression

By Graham Fisher

Updated November 2026

A 6 day push pull legs workout plan splits your training into three movement patterns, trained twice per week each. By the end of this guide you will have a printable weekly schedule, exercise-by-exercise set and rep targets, a clear way to add weight over time, and the recovery habits that keep the plan working. The split suits intermediate lifters who can train five or six days a week and want high weekly frequency on every major muscle group.

Who This 6 Day Split Is Built For

Push pull legs, or PPL, groups exercises by function. Push days hit the chest, shoulders and triceps. Pull days hit the back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Running that cycle twice in six days means each muscle gets two dedicated sessions per week, which is a frequency that research on hypertrophy generally supports as effective for building muscle when weekly volume is adequate.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

This plan works best if you already have a few months of consistent lifting behind you. Beginners usually do better with a three-day full body schedule while they learn the main lifts. If you are not sure where you fit, the guide Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide covers a gentler starting point.

Weekly Schedule for the 6 Day Split

The standard arrangement runs Push, Pull, Legs, Push, Pull, Legs, followed by one rest day. Some people prefer to take the rest day after three training days, so the schedule becomes Push, Pull, Legs, Rest, Push, Pull, Legs, Rest. Either works. The key is that no muscle group goes more than about 48 to 72 hours without a session.

Notice that the A days are heavier and the B days use more volume at moderate loads. This alternation gives you strength work and hypertrophy work in each movement pattern every week.

Exercise Selection and Set and Rep Targets

Each session below lists the exercises, sets, rep ranges and rest periods. Rep ranges are targets, not rigid rules. If you cannot reach the top of a range with good form, keep the weight and build toward it over the next session.

Push A (Day 1)

1. Barbell bench press: 4 sets of 5 to 6 reps, rest 3 minutes.
2. Seated dumbbell or barbell overhead press: 3 sets of 6 to 8 reps, rest 2 minutes.
3. Incline dumbbell press: 3 sets of 8 to 10 reps, rest 90 seconds.
4. Cable or rope triceps pushdown: 3 sets of 10 to 12 reps, rest 60 seconds.
5. Overhead triceps extension: 2 sets of 12 to 15 reps, rest 60 seconds.

Pull A (Day 2)

1. Conventional deadlift: 3 sets of 4 to 5 reps, rest 3 minutes.
2. Pull-up or assisted pull-up: 4 sets of 6 to 10 reps, rest 2 minutes.
3. Barbell bent-over row: 3 sets of 6 to 8 reps, rest 2 minutes.
4. Face pull: 3 sets of 12 to 15 reps, rest 60 seconds.
5. Dumbbell or EZ-bar bicep curl: 3 sets of 8 to 12 reps, rest 60 seconds.

Legs A (Day 3)

1. Back squat: 4 sets of 5 to 6 reps, rest 3 minutes.
2. Romanian deadlift: 3 sets of 8 to 10 reps, rest 2 minutes.
3. Leg press: 3 sets of 10 to 12 reps, rest 90 seconds.
4. Seated or lying leg curl: 3 sets of 10 to 12 reps, rest 60 seconds.
5. Standing calf raise: 4 sets of 10 to 15 reps, rest 60 seconds.

Push B (Day 4)

1. Flat dumbbell bench press: 4 sets of 8 to 10 reps, rest 2 minutes.
2. Machine or cable chest fly: 3 sets of 12 to 15 reps, rest 60 seconds.
3. Dumbbell lateral raise: 4 sets of 12 to 15 reps, rest 60 seconds.
4. Dips or close-grip bench press: 3 sets of 8 to 12 reps, rest 90 seconds.
5. Overhead cable triceps extension: 3 sets of 12 to 15 reps, rest 60 seconds.

Pull B (Day 5)

1. Chest-supported dumbbell row: 4 sets of 10 to 12 reps, rest 90 seconds.
2. Lat pulldown, wide or neutral grip: 3 sets of 10 to 12 reps, rest 90 seconds.
3. Single-arm cable row: 3 sets of 12 to 15 reps per side, rest 60 seconds.
4. Rear delt fly: 3 sets of 15 to 20 reps, rest 60 seconds.
5. Incline or hammer curl: 3 sets of 10 to 12 reps, rest 60 seconds.

Legs B (Day 6)

1. Front squat or hack squat: 4 sets of 8 to 10 reps, rest 2 minutes.
2. Hip thrust: 3 sets of 8 to 12 reps, rest 90 seconds.
3. Walking lunge or Bulgarian split squat: 3 sets of 10 to 12 reps per leg, rest 90 seconds.
4. Lying or seated leg curl: 3 sets of 12 to 15 reps, rest 60 seconds.
5. Seated calf raise: 4 sets of 12 to 15 reps, rest 60 seconds.

How to Progress Over Time

A plan without progression becomes a routine that stops producing results. Use double progression: pick a rep range for each exercise, such as 8 to 10. Work at the lower end of the range with a weight you can lift for that many reps, then add reps each session until you hit the top of the range for all sets. At that point, increase the load by the smallest increment available, usually 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts, and drop back to the bottom of the range.

Track every session. A notebook or phone app is enough. Write down the weight, reps and how the set felt. If an exercise stalls for three consecutive sessions, change one variable: the rep range, the rest period, the grip, or the exercise variation.

Recovery, Nutrition and Warm-Ups

Six training days require deliberate recovery. Sleep seven to nine hours where possible. Eat enough protein, commonly suggested at roughly 0.7 to 1 gram per pound of body weight for people training for muscle gain, and eat in a calorie range that matches your goal, slightly above maintenance for growth or slightly below for fat loss. Pairing the split with a sensible meal plan matters more than most lifters expect.

Warm up before each session with five to ten minutes of light cardio, then two or three ramp-up sets for your first exercise. Lighter sets of 10 to 15 reps, then 6 to 8, then your working weight, prepare the joints and nervous system without fatiguing you.

Practical Checklist Before You Start

• Access to a barbell, power rack and flat and incline benches, or equivalent machines.
• Dumbbells covering a range from light lateral raise weights up to heavy pressing weights.
• Cable station or resistance bands for face pulls and triceps work.
• A pull-up bar or lat pulldown machine.
• A training log, printed or digital, to record every set.
• Four to six weeks committed before judging results.

Common Mistakes

• Skipping the rest day. Six days of lifting without recovery leads to plateaus and joint irritation. Keep at least one full day off per week.
• Ignoring the B days. Lifters often go heavy on A days and rush B days. The moderate-rep work on B days is where much of your muscle-building volume comes from.
• Adding weight too fast. If form breaks down, you have outpaced your strength. Hold the load and build reps.
• Neglecting the pull muscles. Many people train pressing movements more than rowing and pulling. Keep the pull volume equal to the push volume.
• Chasing soreness. Muscle soreness is not a reliable measure of a good session. Progress in reps and load matters more.

Recommended gear

• Lifting straps help you hold heavy pulls such as deadlifts and rows when grip becomes the limit, so your back and legs get the work. View on Amazon
• Adjustable dumbbells let you cover a wide range of loads for the B-day accessory work without filling a rack. View on Amazon
• Resistance bands work well for face pulls, band pull-aparts and warm-up activation before pressing sessions. View on Amazon

Related Reading

If you want to compare structures before committing, Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps lays out an alternative progression. For a version with a dedicated core focus, see Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets. Lifters who train from home will find Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026) useful, and anyone comparing split formats should read Full Body Workout vs Push Pull Legs: Which Split Builds More Muscle?.

FAQ

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

Usually, yes. Beginners recover better from full body routines three days per week while they build technique and base strength. Move to PPL once you can perform the main lifts with consistent form and progress for several months.

How long should I rest between sets?

Rest about 2 to 3 minutes after heavy compound lifts in the 4 to 6 rep range, and 60 to 90 seconds after isolation work. Shorter rests are fine for accessories if you are not losing rep quality.

Can I do push pull legs with only dumbbells?

Yes. Most movements can be substituted with dumbbells, though heavy loading for legs may require a goblet squat progression or adjustable weights that reach challenging levels.

Should I train to failure on every set?

No. Stop most sets about one to three reps short of failure. Reserve true failure for the final set of select isolation exercises, and avoid it on heavy compounds.

What if I miss a day?

Continue with the next scheduled session rather than doubling up. Consistency over several weeks matters far more than any single workout.

How do I know when to change the program?

If you have progressed through rep ranges on most lifts for four to six weeks and performance has stalled, adjust volume, exercise selection or rep ranges. Keep the weekly split structure unless you are seeing signs of overtraining, such as persistent fatigue, poor sleep or joint pain. Consult a physician or qualified professional if pain persists.

Does this plan build muscle and strength at the same time?

It does both. The A days emphasize heavier loads for strength, while the B days use moderate and higher reps that support muscle growth. Track your lifts to confirm both are improving.

Conclusion

The 6 day push pull legs workout plan gives you twice-weekly frequency on every major muscle group, with built-in variety between heavy and moderate-rep days. Follow the weekly schedule, log every set and apply double progression to keep improving. Prioritize sleep, protein and at least one rest day, and reassess after about six weeks.

About Graham Fisher

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