Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs 6 day split program trains your muscles twice a week by sorting your workouts into three movement patterns: pushing, pulling and leg work. You will finish this guide with a complete weekly schedule, set and rep targets for every session, a simple way to add load over time, and the most common mistakes to avoid. The plan below is built for lifters with at least a few months of consistent training behind them.

What the 6-Day Push Pull Legs Split Looks Like

The split repeats a three-day cycle twice in one week. Day 1 is push, Day 2 is pull, Day 3 is legs, Day 4 repeats push, Day 5 repeats pull, and Day 6 repeats legs. Most people take Sunday off, which gives you a rest day after six straight training sessions. Each muscle group gets trained about twice per week, which is the main reason this format appeals to people who want more volume without writing a completely new program.

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

If you are still deciding between schedules, it helps to compare this format with shorter versions. The Push Pull Legs Explained: How the 3-Day Split Works and Who It Suits article covers the three-day version, which is easier to recover from, while Push Pull Legs Workout 6 Days: A Step-by-Step Split for Strength and Size goes deeper into how the six-day layout supports size gains.

Weekly Structure at a Glance

Day Focus Main Muscles Working Sets (approx.)
Day 1 Push A Chest, shoulders, triceps 16–18
Day 2 Pull A Back, biceps, rear delts 16–18
Day 3 Legs A Quads, hamstrings, glutes, calves 16–18
Day 4 Push B Chest, shoulders, triceps 14–16
Day 5 Pull B Back, biceps, rear delts 14–16
Day 6 Legs B Quads, hamstrings, glutes, calves 14–16

Step 1: Set Up Your Exercise Selection

Each training day needs a mix of compound lifts (movements that work several joints and muscles) and isolation work (single-joint movements that target one muscle). Start with the compound lift, since you have the most energy and can load it heavily. Then move to accessory exercises that address weak points.

Push Day (A and B)

  • Flat barbell or dumbbell bench press: 4 sets of 6–8 (Day A), 3 sets of 8–10 (Day B)
  • Seated or standing overhead press: 3 sets of 6–8 (Day A), 3 sets of 8–10 (Day B)
  • Incline dumbbell press: 3 sets of 8–10
  • Cable or dumbbell lateral raise: 3 sets of 12–15
  • Triceps pushdown or overhead extension: 3 sets of 10–12
  • Cable chest fly or pec deck: 2–3 sets of 12–15

Pull Day (A and B)

  • Pull-ups or lat pulldown: 4 sets of 6–10 (Day A), 3 sets of 8–12 (Day B)
  • Chest-supported or barbell row: 3–4 sets of 6–10
  • Seated cable row: 3 sets of 10–12
  • Face pulls: 3 sets of 12–15
  • Dumbbell or cable curl: 3 sets of 10–12
  • Hammer curl or incline curl: 2–3 sets of 10–12

Legs Day (A and B)

  • Back squat or leg press: 4 sets of 6–8 (Day A), 3 sets of 8–10 (Day B)
  • Romanian deadlift: 3 sets of 8–10
  • Leg curl (lying or seated): 3 sets of 10–12
  • Walking lunge or Bulgarian split squat: 3 sets of 10 per leg
  • Leg extension: 3 sets of 12–15
  • Standing or seated calf raise: 4 sets of 10–15

Step 2: Choose Rep Ranges and Rest Periods

A useful default is to use heavier loads on your A days (4–8 reps) and moderate loads on your B days (8–12 reps). Rest 2–3 minutes after heavy compound lifts and 60–90 seconds after isolation work. Keep at least 1–2 reps in reserve on most sets, meaning you could have completed two or three more reps with good form. Training to complete failure on every set increases fatigue and makes recovery across six days harder.

Step 3: Plan Progressive Overload

Progressive overload means gradually asking more of your muscles over time. The simplest method is double progression. Pick a rep range, such as 8–10 reps for dumbbell bench press. Use a weight you can handle for 8 reps on the first set. When you can complete all sets at 10 reps with good form, increase the weight slightly (usually 2.5–5 pounds for dumbbells or upper-body lifts, 5–10 pounds for lower-body barbell lifts) and drop back to 8 reps.

Log every session. Even a basic notebook works. Record the exercise, weight, reps and how hard each set felt. Trends across weeks tell you far more than memory does.

Step 4: Build Your Weekly Schedule

A sample week might look like this: Monday Push A, Tuesday Pull A, Wednesday Legs A, Thursday Push B, Friday Pull B, Saturday Legs B, Sunday rest. If your schedule does not allow this, keep the order of the cycle intact and simply shift the start day. What matters most is that you do not stack two leg days back to back and that you rest at least one full day per week.

Checklist Before You Start

  1. Confirm you can train six days per week for at least 8–12 weeks.
  2. Choose a starting weight for each exercise that leaves 2–3 reps in reserve.
  3. Set up a logbook or training app.
  4. Plan warm-up sets for your first compound lift each day.
  5. Schedule your rest day and protect your sleep, aiming for seven to nine hours.

Step 5: Manage Recovery Across Six Days

Recovery is where most six-day programs succeed or fail. Eat enough protein, roughly 0.7 to 1 gram per pound of body weight for many lifters, and keep total calories matched to your goal. Sleep affects strength and muscle repair more than most people expect. If your performance drops for two or more weeks in a row, reduce total sets by about 20–25 percent for a week, or take a full deload week at lower loads.

If you are working on a specific area, you can adjust accessory work without changing the whole program. For example, Push/Pull Legs Shoulders Split: A Step-by-Step 6-Day Plan shows how to add more shoulder volume. Comparing options also helps, so the Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps guide offers an alternate template to check against yours.

Common Mistakes to Avoid

  • Doing too much volume too soon. Beginners often program 25 or more sets per session. Start with the ranges above and add sets only when recovery is solid.
  • Skipping the rest day. Six training days leave little margin. Keep Sunday free.
  • Neglecting pull work. Many lifters over-train pressing movements. Match your pulling sets to your pushing sets.
  • Training legs without a plan. Leg days get skipped or rushed. Schedule them like any other session.
  • Changing exercises every week. Keep the same main lifts for at least 6–8 weeks so you can measure progress.
  • Ignoring warm-ups. Use two or three lighter warm-up sets before your first heavy compound lift.

Tips for Getting the Most From the Program

  • Run the program for 8–12 weeks before judging results, then consider a short deload.
  • Use the same tempo on every rep, such as a two-second lowering phase, to keep technique consistent.
  • If a joint aches for more than a few days, swap the exercise for a variation with a similar movement pattern.
  • Track your bodyweight and measurements weekly rather than relying on the scale alone.
  • Adjustable dumbbells let you progress in small increments on push and pull accessories without buying a full rack of weights. View on Amazon
  • A lifting belt can help you brace on heavy squats and rows when your working weights climb. View on Amazon
  • Resistance bands are useful for warm-ups and face pulls when you need extra shoulder-health work. View on Amazon
  • A training logbook makes double progression easy to follow across six days. View on Amazon

FAQ

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

It can be, but most beginners do better starting with a three-day or full-body routine for a few months. Once you can recover from training six days a week, the six-day split becomes a reasonable next step.

How many sets per muscle group should I do each week?

Many lifters aim for roughly 10–20 working sets per muscle group per week, spread across two sessions. The plan above sits within that range for most major muscles.

Can I train six days a week every week?

Most people can sustain it for blocks of 8–12 weeks, followed by a lighter week. If you feel run down or your lifts stall, reduce the number of training days.

Should I train to failure?

Not on every set. Stopping with one to three reps in reserve on most sets gives you enough quality volume without excessive fatigue.

What if I miss a day?

Resume the cycle where you left off instead of trying to make up the missed session. Keeping the order of Push, Pull, Legs intact matters more than the calendar date.

How long should each session take?

Expect 60–75 minutes including warm-ups. If sessions regularly run longer, cut one or two accessory exercises.

Should I consult a professional before starting?

If you have a heart condition, joint injury, high blood pressure or are returning from a long layoff, check with a doctor or qualified coach before beginning a high-frequency program.

Conclusion

A push pull legs 6 day split program gives you twice-weekly training for every major muscle group, with a clear structure for progression. Start with the set and rep ranges here, log your numbers, and add load steadily. Protect your recovery, and adjust volume when your performance tells you to.

Ready to choose one?

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.