Push Pull Legs 6 Dni: A Step-by-Step Plan for Each Training Day

By Emily Parker

Updated November 2026

A push pull legs 6 dni program trains each muscle group twice a week by running a push day, a pull day and a leg day in a repeating cycle over six days. You will finish this guide with a complete weekly schedule, exercise choices for each session, set and rep ranges, a simple way to add weight over time, and a checklist for spotting when you need more rest. The plan suits intermediate lifters who can train five or six days a week and want more frequency than a standard three-day split offers.

What the 6-Day Push Pull Legs Split Looks Like

The classic push pull legs (PPL) split groups exercises by movement pattern rather than by body part. Push days cover pressing and triceps work. Pull days cover rows, pulldowns, curls and rear delts. Leg days cover squats, hinges and calves. Running that cycle once takes three days, so running it twice takes six. You train push, pull, legs, then push, pull, legs again, with one rest day either after the sixth session or built in as needed.

Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.

Because you hit each pattern twice per week, you get more total weekly volume and more practice with each lift than a three-day plan allows. The trade-off is recovery. Six sessions a week leaves less room for error in sleep, nutrition and daily step count. If you are new to lifting, the three-day version of this split is a safer starting point. For a side-by-side look at the differences, see Split vs Push Pull Legs (2026): Which Is Better for Your Training?

Step 1: Check That Six Days Fits Your Schedule

Before you build anything, confirm that six training days are realistic for the next eight to twelve weeks. A plan you complete four times a week beats a plan you abandon by week three.

• You have at least 60 to 75 minutes per session, including warm-up.
• You sleep 7 to 9 hours on most nights.
• You can eat roughly 1.6 to 2.2 g of protein per kilogram of bodyweight per day, or about 0.7 to 1.0 g per pound.
• You have access to a barbell, dumbbells, a cable station or a pull-up bar.
• Your recent training has been consistent for at least two months.

If two or more of these are not true, start with a three-day push pull legs routine and move to six days later. A consult with a doctor or qualified coach is worth it if you have joint problems, a heart condition, or recent injuries.

Step 2: Build Your Weekly Schedule

The most common six-day layout is Push, Pull, Legs, Push, Pull, Legs, followed by a rest day. Some lifters prefer to rest after day three and start the second cycle on day four, but the repeating version keeps each muscle group on a predictable rhythm.

Using an “A” and “B” version for each day lets you vary exercise angles and rep ranges, which reduces joint stress and keeps progress moving. Many lifters also find it useful to note the scheme in a short plan of their own; if you want a ready template to compare against, Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps lays out one example.

Step 3: Choose Exercises for Each Session

Pick one or two compound lifts first, then one or two accessory exercises for the same muscles. Compounds carry the most load and are the easiest to progress.

Push A and Push B

• Push A: Barbell bench press 4 x 6–8; incline dumbbell press 3 x 8–10; seated dumbbell shoulder press 3 x 8–10; cable lateral raise 3 x 12–15; overhead triceps extension 3 x 10–12.
• Push B: Flat dumbbell press 4 x 8–10; machine or cable chest fly 3 x 12–15; Arnold press or landmine press 3 x 8–10; overhead cable lateral raise 3 x 12–15; rope pushdown 3 x 12–15.

Pull A and Pull B

• Pull A: Pull-up or assisted pull-up 4 x 6–10; chest-supported row 3 x 8–10; straight-arm lat pulldown 3 x 12–15; face pull 3 x 15–20; incline dumbbell curl 3 x 10–12.
• Pull B: Barbell or Pendlay row 4 x 6–8; close-grip lat pulldown 3 x 8–10; single-arm dumbbell row 3 x 10–12; reverse pec deck 3 x 15–20; hammer curl 3 x 10–12.

Legs A and Legs B

• Legs A: Back squat 4 x 6–8; Romanian deadlift 3 x 8–10; leg press 3 x 10–12; seated leg curl 3 x 10–12; standing calf raise 4 x 10–15.
• Legs B: Trap bar or conventional deadlift 3 x 5–6; Bulgarian split squat 3 x 8–10 per leg; leg extension 3 x 12–15; lying leg curl 3 x 10–12; seated calf raise 3 x 12–15.

Step 4: Set Rep Ranges and Rest Periods

Use the rep ranges above as a guide. Heavy compounds sit in the 5 to 8 range, moderate work in the 8 to 12 range, and isolation movements in the 12 to 20 range. Rest 2 to 3 minutes between heavy compounds, 90 seconds to 2 minutes between moderate exercises, and 60 to 90 seconds between isolation work.

Stop each set one to three reps short of failure on most exercises. Going to true failure every set raises fatigue faster than it raises growth, which matters when you train six times a week.

Step 5: Apply Progressive Overload

Progression is what turns six sessions a week into results. Use a double progression model: pick a rep range, such as 8 to 10 for dumbbell press. When you hit the top of the range on every set with good form, increase the weight by the smallest jump available, often 2.5 to 5 pounds for dumbbells or 5 pounds for barbell lifts. Then work back up into the range.

1. Log every working set: weight, reps and how hard it felt on a 1 to 10 scale.
2. Aim to add a rep or more each week on accessory lifts.
3. When you can complete all target reps for two sessions in a row, raise the load.
4. If you stall for three weeks on a main lift, take a deload week at roughly 60 percent of normal weight and volume, then resume.

For a broader comparison of how programs handle progression across different schedules, see What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026).

Step 6: Plan Warm-Ups and Recovery

Warm up with five to ten minutes of light cardio, then two to three ramp-up sets for your first compound. Each push or pull session should include a shoulder or elbow prep set, such as band pull-aparts or light external rotations. Leg days should include a few bodyweight squats or hip hinges before loaded work.

Recovery depends on sleep, food and rest days more than on any supplement. Keep daily protein in the range listed in Step 1, eat enough total calories to maintain or slightly gain weight if you are building muscle, and take your scheduled rest day seriously.

Tips for Getting the Most From a 6-Day PPL Split

• Track your sessions in a notebook or app so you can see progress week to week.
• Swap an accessory exercise if a joint feels sore for more than two days.
• Keep at least one set of every exercise at a weight you could move for 10 controlled reps.
• Walk on rest days to support recovery without adding real training stress.
• Repeat the full six-day cycle for at least six weeks before changing exercises.

Common Mistakes

• Training too hard too often. Every set to failure across six days builds fatigue faster than it builds muscle. Leave two or three reps in the tank.
• Skipping the rest day. Six days of training with no break usually leads to stalled lifts, poor sleep and nagging joint pain.
• Adding too many exercises. Eight to ten exercises per session is enough. More volume rarely helps when you already train each muscle twice a week.
• Ignoring pull balance. Pushing volume often outpaces pulling. Match the number of pulling sets to pressing sets, especially rows and rear delt work.
• Changing exercises every week. Progress needs repeated exposure. Keep the same core lifts for at least a month.

Recommended gear

• Adjustable dumbbells let you progress in small jumps on press and row variations without buying an entire rack. View on Amazon
• A lifting belt can help you brace on heavy squats and deadlifts once your working weights are high. View on Amazon
• Lifting straps help your grip keep up on heavy pulls, so back volume is not limited by forearm fatigue. View on Amazon
• A pull-up bar gives you a place to build pulling strength on pull days at home. View on Amazon

FAQ

Is push pull legs 6 dni better than a three-day split?

It is better only if you can recover from it. Six days gives each muscle group two weekly sessions, which many intermediate lifters find helpful. Three days is easier to sustain and often works just as well for beginners or people with busy schedules.

How long should I follow this program?

Plan on six to twelve weeks before reassessing. Track your lifts, and if you are still progressing, keep going. If progress has stopped for three weeks or more, take a deload week and then adjust volume or exercise selection.

Can beginners use a six-day PPL split?

Most beginners should start with a three-day version and build up. Six days demands solid technique, consistent sleep and enough food to recover. Build a base of at least two months of steady training first.

How many sets per muscle group per week does this plan use?

Most muscle groups receive roughly 10 to 16 working sets per week when you count compounds and accessories across both sessions. That is a practical range for intermediate lifters, though individual needs vary.

Should I train to failure on every set?

No. Stopping one to three reps short of failure on most sets keeps fatigue manageable across six sessions. Reserve true failure for the last set of an isolation exercise if you want it.

What if I miss a session?

Do not try to cram two sessions together. Resume with the next scheduled day in the cycle. Missing one session is far less costly than training through fatigue.

Can I do this program at home?

Yes, with adjustable dumbbells, a pull-up bar and a bench or sturdy surface for pressing. Substitute machine exercises with bodyweight and dumbbell alternatives, such as push-ups for chest press and split squats for leg work.

Conclusion

A push pull legs 6 dni program gives you two focused sessions per muscle group each week, with a clear rhythm of push, pull and legs. Start by confirming your recovery habits, use the weekly schedule and exercise choices above, and progress by adding weight when you hit the top of each rep range. Keep a training log, take your rest day, and reassess after six to twelve weeks.

Related reading

• Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape
• Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?

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.