Push Pull Legs 6 Day Split Bodybuilding: A Step-by-Step Plan

By Emily Parker

Updated November 2026

A push pull legs 6 day split bodybuilding program trains each muscle group twice per week by rotating push days (chest, shoulders, triceps), pull days (back, biceps, rear delts) and leg days across six sessions. By the end of this guide you will have a complete weekly template with exercise selection, set and rep ranges, a progression method you can apply every week, and a checklist for recovery. The plan suits intermediate lifters who already know the basic lifts and can train five to six days a week.

Who This Split Is For

The six-day version is demanding. It works best if you have at least one year of consistent lifting behind you, you can sleep seven to nine hours most nights, and your schedule allows five or six sessions. Beginners usually grow faster on three-day full body training because their technique and recovery are still developing. If you are unsure, start with a three-day split for eight to twelve weeks, then move to six days once you can repeat your working weights from week to week.

Weekly Structure at a Glance

The standard rotation runs Push, Pull, Legs, Push, Pull, Legs, with a rest day either after the sixth session or after the third. Most lifters place the rest day on Sunday. Each muscle group receives roughly ten to twenty hard sets per week, split across two sessions, which is a volume range that research and coaching practice generally support for hypertrophy.

Step 1: Build Your Push Days

Your push sessions cover chest, shoulders and triceps. Keep compound presses first, when you are freshest, then move to isolation work.

Push A (Heavier Emphasis)

1. Barbell bench press: 4 sets of 5 to 8 reps, rest 2 to 3 minutes.
2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps, rest 90 seconds.
3. Incline dumbbell press: 3 sets of 8 to 12 reps, rest 90 seconds.
4. Cable lateral raise: 3 sets of 12 to 15 reps, rest 60 seconds.
5. Rope triceps pushdown: 3 sets of 10 to 12 reps, rest 60 seconds.
6. Overhead cable triceps extension: 2 sets of 12 to 15 reps, rest 60 seconds.

Push B (Higher Rep Emphasis)

1. Dumbbell bench press: 4 sets of 8 to 10 reps, rest 90 seconds.
2. Machine chest press or low-to-high cable fly: 3 sets of 10 to 12 reps, rest 75 seconds.
3. Arnold press: 3 sets of 10 to 12 reps, rest 90 seconds.
4. Dumbbell lateral raise: 3 sets of 12 to 20 reps, rest 60 seconds.
5. Close-grip bench press or dips: 3 sets of 8 to 10 reps, rest 90 seconds.
6. Skull crushers (EZ-bar): 2 sets of 10 to 12 reps, rest 60 seconds.

Step 2: Build Your Pull Days

Pull days balance the push work and should include both vertical and horizontal rowing patterns. Lifters who skip rear delt and mid-back work often develop rounded shoulders, so do not drop these exercises.

Pull A (Width and Strength)

1. Pull-ups or lat pulldown: 4 sets of 6 to 10 reps, rest 2 minutes.
2. Barbell bent-over row: 3 sets of 6 to 8 reps, rest 2 minutes.
3. Seated cable row: 3 sets of 10 to 12 reps, rest 90 seconds.
4. Face pull: 3 sets of 15 to 20 reps, rest 60 seconds.
5. Barbell curl: 3 sets of 8 to 10 reps, rest 75 seconds.

Pull B (Thickness and Isolation)

1. Chest-supported dumbbell row: 4 sets of 8 to 12 reps, rest 90 seconds.
2. Straight-arm cable pulldown: 3 sets of 12 to 15 reps, rest 60 seconds.
3. One-arm dumbbell row: 3 sets of 10 to 12 reps per side, rest 75 seconds.
4. Reverse pec deck or rear delt fly: 3 sets of 15 to 20 reps, rest 60 seconds.
5. Incline dumbbell curl: 3 sets of 10 to 12 reps, rest 60 seconds.
6. Hammer curl: 2 sets of 10 to 12 reps, rest 60 seconds.

Step 3: Build Your Leg Days

Leg training is where most six-day programs fall apart, so plan these sessions carefully. Alternate the squat-dominant and hip-dominant emphasis between Legs A and Legs B.

Legs A (Quad Emphasis)

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

Legs B (Hip and Hamstring Emphasis)

1. Trap bar or conventional deadlift: 3 sets of 5 to 6 reps, rest 2 to 3 minutes.
2. Front squat or hack squat: 3 sets of 8 to 10 reps, rest 2 minutes.
3. Walking lunge or Bulgarian split squat: 3 sets of 10 per leg, rest 90 seconds.
4. Lying leg curl: 3 sets of 10 to 12 reps, rest 60 seconds.
5. Hip thrust: 3 sets of 10 to 12 reps, rest 90 seconds.
6. Seated calf raise: 4 sets of 12 to 15 reps, rest 60 seconds.

Step 4: Apply a Progression Method

Without a progression rule, you will repeat the same workouts for months. Use double progression: pick a rep range for each exercise, such as 8 to 12 reps. Work at that weight until you hit the top of the range on every set, then increase the load by the smallest increment available (usually 2.5 to 5 pounds for upper body, 5 to 10 pounds for lower body) and drop back to the bottom of the range.

Keep at least one to two reps in reserve on most working sets. Going to complete failure on every set increases fatigue without adding much growth, and it makes the six-day schedule hard to sustain. Save true failure for the final set of isolation exercises.

Deload Every Fifth to Sixth Week

After four to six weeks of progressive training, reduce your sets by about 40 percent and keep the weights moderate. This lets joints, tendons and the nervous system recover so you can return stronger.

Step 5: Plan Recovery and Nutrition

Six sessions per week only work if recovery keeps pace. Sleep is the highest-leverage factor. Aim for seven to nine hours. Protein intake of roughly 0.7 to 1 gram per pound of body weight is a common target for lifters focused on muscle growth, spread across three to five meals. Calorie intake should match your goal: a modest surplus for building, or a small deficit when cutting.

Warm up before each session with five to ten minutes of light cardio and two to three ramp-up sets for your first exercise. Keep a training log so you can track the weights and reps that drive your progression.

Checklist Before You Start

• Access to a barbell, adjustable bench, squat rack and cable station, or equivalent dumbbell setup.
• A training log or app to record every set and rep.
• A plan for five or six sessions per week, with rest days scheduled.
• Protein target calculated and a rough calorie goal set.
• Known working weights for each exercise, or a week of testing at moderate loads.
• Joint or pain concerns discussed with a physical therapist or doctor before heavy lower-body work.

Common Mistakes

• Skipping rear delt and mid-back work. Pull days are not just biceps days. Include rows and face pulls every session.
• Training to failure on every set. Leave one to two reps in the tank to keep quality high across six days.
• Adding exercises instead of progressing. If you are stalled, change the load or rep target before changing the whole program.
• Ignoring the Legs B day. Hip-dominant work builds hamstrings and glutes that squats alone do not fully train.
• No deload. Persistent joint pain, poor sleep and dropping strength are signs you need a lighter week.
• Underestimating recovery. If you are not sleeping well or eating enough, drop to a five-day schedule.

Recommended gear

A few pieces of equipment make the six-day structure easier to follow, especially if you train at home or in a crowded gym.

• Adjustable dumbbells let you match load to exercise without a full rack of weights. View on Amazon
• A lifting belt can support heavy squats and deadlifts on Legs days when you work in the low rep range. View on Amazon
• Resistance bands are useful for warm-up sets and face pulls when cables are busy. View on Amazon
• A training log notebook makes double progression simple to track week to week. View on Amazon

Tips for Getting the Most From This Split

• Pick two or three main lifts and track them carefully. These are your clearest progression markers.
• Swap exercises every eight to twelve weeks if joints feel irritated, keeping the same movement pattern.
• Use a consistent warm-up routine so your first working set is not a surprise.
• If a session falls on a day you cannot train, slide the rotation forward rather than doubling up the same muscle groups back to back.

For a broader comparison of how this split fits alongside other options, see Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026) and Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps. Lifters who want a lower-frequency alternative may compare it with Push Pull Legs 4 Day Split Routine: A Step-by-Step Plan or Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?. Those new to the split should also read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide before starting.

FAQ

Is a push pull legs 6 day split bodybuilding program good for beginners?

Usually not as a first program. Beginners often recover and progress better on three-day full body training. Move to a six-day split once you have consistent training experience and can handle the weekly volume.

How long should each session take?

Most sessions run 60 to 90 minutes including warm-up. If you are regularly going past 90 minutes, reduce the number of accessory sets or rest periods.

Can I train six days in a row?

Yes, with a single rest day, but most lifters find a schedule with the rest day after the third session less fatiguing. Choose whichever fits your life and recovery.

How many reps should I aim for?

For compound lifts, 5 to 10 reps works well for strength and size. For accessories, 8 to 15 reps covers most hypertrophy goals. Keep the rep ranges in the plan above as your starting point.

What if I miss a session?

Do not try to make up volume by doubling up. Resume the rotation at the next scheduled session. Missing one workout will not undo your progress.

Should I train to failure?

Not on every set. Stop about one to two reps before failure on most working sets, and reserve failure for the final set of selected isolation exercises.

How do I know if I am overtraining?

Persistent fatigue, declining strength across several weeks, poor sleep, irritability and joint pain are warning signs. Take a deload week and reassess your sleep and calorie intake. If symptoms persist, consult a qualified healthcare professional.

Can I adapt this split for home training?

Yes. Replace cable and machine work with dumbbells, bands and bodyweight movements. Keep the push, pull and leg structure and the progression rules the same.

Conclusion

A push pull legs 6 day split bodybuilding program gives you twice-weekly frequency for every major muscle group when it is planned with clear set ranges, balanced pulling volume and a double progression rule. Start with the sessions above, log every set, and deload when your performance stalls. Adjust volume based on how well you recover, and give the plan at least eight weeks before judging it.

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.