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Push / Pull / Legs · 6-day

Push, Pull, Legs — twice a week. The most popular intermediate hypertrophy split.

Six days a week of focused upper-body push, upper-body pull, and lower-body work. Each muscle hit twice per week with high volume. Best for lifters with 1–2+ years of training who recover well.

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Sample week

The full template is what gets cloned into your account.

Mon

Push A

6 lifts

Barbell Bench Press
4×6-8
Overhead Press
4×6-8
Incline Dumbbell Bench Press
3×8-10
Lateral Raise
4×12-15
Tricep Pushdown
3×10-12
Overhead Tricep Extension
3×10-12

Tue

Pull A

6 lifts

Conventional Deadlift
3×5
Pull-Up
4×AMRAP
Barbell Row
4×6-8
Seated Cable Row
3×10-12
Face Pull
3×15
Barbell Curl
3×8-10

Wed

Legs A

6 lifts

Back Squat
4×6-8
Romanian Deadlift
3×8-10
Leg Press
3×10-12
Walking Lunge
3×12 each
Standing Calf Raise
4×12-15
Plank
3×60s

Thu

Push B

6 lifts

Overhead Press
4×6-8
Incline Barbell Bench Press
4×6-8
Dumbbell Fly
3×10-12
Lateral Raise
4×12-15
Close-Grip Bench Press
3×8-10
Dip
3×AMRAP

Fri

Pull B

6 lifts

Barbell Row
4×6-8
Lat Pulldown
4×8-10
Dumbbell Row
3×10-12 each
Face Pull
3×15
Hammer Curl
3×10-12
Barbell Shrug
3×12-15

Sat

Legs B

5 lifts

Front Squat
4×6-8
Romanian Deadlift
3×8-10
Bulgarian Split Squat
3×10 each
Hip Thrust
3×10-12
Seated Calf Raise
4×15-20