Muscle building & balance
Push Pull Legs (6x/week) routine
Training six times a week requires smart structure, balance, and recovery. This push/pull/legs split maximizes training frequency while allowing complete recovery between sessions. The push and pull muscle groups get 48-72 hours for taking your lower body splitting into two dedicated leg sessions. This program uses compound movements, targeted assistance work, and systematic progression to build muscle through consistent work. Sessions are designed for balanced development while respecting the individual recovery needs between muscle groups.
Workout Summary
| Main goal | Muscle building & balance |
| Workout type | Push pull legs |
| Training level | Intermediate to advanced |
| Program duration | Ongoing |
| Days per week | 6 (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday) |
| Time per workout | 60–75 minutes |
| Equipment required | Dumbbells, barbells, cables, machines |
| Target gender | Mass & muscle |
Train smarter with structure that fits the science
Why this 6-day split builds lasting results
The Push-Pull-Legs split allows you to balance the compound patterns, not just muscle groups. This gives your nervous and musculoskeletal systems time to recover while allowing for high training frequencies. Each muscle group gets optimal stimulus and recovery while maintaining training momentum. Recovery is prioritized to prevent overuse.
Six focused sessions that cover every major muscle group
How the routine is structured
The week is split into three categories: push, pull, and legs. Push days target your chest, shoulders, and triceps. Pull days cover your back and biceps. Leg days develop your lower body from every angle. Repeating this cycle ensures full-body development while preventing overtraining. Every day includes compound lifts and accessory work to fine-tune specific muscles. Over time, this structure helps build symmetry, power, and resilience.
Push - Chest, shoulders, triceps
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Bench Press
Seated Dumbell Shoulder Press
Push Up
Dumbbell Lateral Raise
Dumbbell Lying Triceps Extension
Pull - Back, rear delts, biceps
Bird Dog
Cat Cow Stretch
Cable Bar Lateral Pulldown
Bent Over Dumbbell Row
Pull Up
Dumbbell Rear Fly
Dumbbell Biceps Curl
Legs - Quads, hamstrings, glutes, calves
Low Lunge Twist
Bodyweight Squat
Dumbbell Goblet Squat
Dumbbell Romanian Deadlift
Bulgarian Split Squat
Smith Machine Calf Raise
Bicycle Crunch
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High-frequency training with low risk of burnout
Recovery isn’t an afterthought: it’s built in
When you're training six times a week, we taught enough group is recommended. Total leg weekend sessions split things for recovery and long-term progress. But recovery isn't just when you're not training – it's planned through good session spacing. Sessions allow the muscle group specific of all recovery from their latest to ensure work being done. The split demands consistency, but gives your body full time to recover to adapt in response.
Frequently Asked Questions about the Push Pull Legs 6-day split
Yes. The split allows for targeted volume adjustments. If, for example, your shoulders are lagging, you can add an extra press variation on push days or tweak volume across the week. It’s a flexible system.
Most lifters train Monday through Saturday and rest on Sunday. However, you can adjust based on your schedule. Just avoid training more than 3 days in a row without a break to avoid cumulative fatigue.
No problem. You can shift the days forward or simply resume the split where you left off. The goal is consistent progress over time—not perfection.
It’s more suited for intermediate to advanced lifters. Beginners may struggle with recovery and technique across six sessions. If you're just starting out, a full-body or upper-lower split (3–4 days per week) is often a better foundation.
Not if the volume is managed correctly. The Push Pull Legs split gives each muscle group 48–72 hours of recovery before it's trained again. As long as you sleep well, eat enough, and listen to your body, six days per week is sustainable—even optimal—for hypertrophy.
Other splits that support strength, mobility and athletic development
