Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
- Goal
- Muscle gain
- Level
- Intermediate
- Frequency
- 6 days a week
- Duration
- 12 weeks
Day by day
Pull A
- 1DeadliftLower back1 × 5+180 s rest
- 2Lat PulldownLats3 × 8-1290 s rest
- 3Seated Cable RowUpper back3 × 8-1290 s rest
- 4Face PullShoulders4 × 15-2060 s rest
- 5Hammer CurlBiceps3 × 8-1260 s rest
- 6Dumbbell CurlBiceps3 × 8-1260 s rest
Push A
- 1Barbell Bench PressChest5 × 5 (last set 5+)150 s rest
- 2Overhead PressShoulders3 × 8-12120 s rest
- 3Incline Dumbbell PressChest3 × 8-1290 s rest
- 4Triceps PushdownTriceps3 × 8-1245 s rest
- 5Lateral RaiseShoulders3 × 15-2045 s rest
- 6Overhead Triceps ExtensionTriceps3 × 8-1260 s rest
Legs A
- 1Barbell Back SquatQuadriceps3 × 5 (last set 5+)180 s rest
- 2Romanian DeadliftHamstrings3 × 8-12120 s rest
- 3Leg PressQuadriceps3 × 8-1290 s rest
- 4Lying Leg CurlHamstrings3 × 8-1260 s rest
- 5Standing Calf RaiseCalves5 × 8-1260 s rest
Pull B
- 1Barbell Bent-over RowUpper back5 × 5 (last set 5+)150 s rest
- 2Pull-upLats3 × 6-12120 s rest
- 3Chest-Supported Dumbbell RowUpper back3 × 8-1290 s rest
- 4Face PullShoulders4 × 15-2060 s rest
- 5Barbell CurlBiceps3 × 8-1260 s rest
Push B
- 1Overhead PressShoulders5 × 5 (last set 5+)150 s rest
- 2Barbell Bench PressChest3 × 8-12120 s rest
- 3Dumbbell FlyChest3 × 10-1560 s rest
- 4Rope Triceps PushdownTriceps3 × 10-1245 s rest
- 5Lateral RaiseShoulders3 × 15-2045 s rest
- 6Skull CrusherTriceps3 × 8-1260 s rest
Legs B
- 1Barbell Back SquatQuadriceps3 × 5 (last set 5+)180 s rest
- 2Bulgarian Split SquatQuadriceps3 × 8-12 / leg90 s rest
- 3Leg ExtensionQuadriceps3 × 12-1560 s rest
- 4Seated Leg CurlHamstrings3 × 12-1560 s rest
- 5Seated Calf RaiseCalves5 × 10-1560 s rest
- 6Hanging Leg RaiseAbs3 × 10-1560 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
6 days a week for 12 weeks. The program has 6 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Dumbbell, Cable, Machine, Pull-up bar, EZ bar.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
Similar programs
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.