Push / pull / legs 6-day

Each muscle group twice a week, heavier on the first pass and higher reps on the second. High frequency: only for people who recover well and can train six days.

Level: Advanced
Days a week: 6 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Full body

The weekly sessions

Push A

Exercise	Sets × reps	Rest	Technique
Bench press	4 × 6	150 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Overhead press	3 × 8	120 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Incline dumbbell press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Lateral raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Triceps pushdown	3 × 10	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Pull A

Exercise	Sets × reps	Rest	Technique
Deadlift	3 × 5	180 s	Brace, keep the bar close to your legs and push the floor away; stand tall without leaning back. Build the load slowly and keep every rep clean.
Pull-up	4 × 6	120 s	Start from a full hang, drive the elbows down, chin over the bar. Use a band or the lat pulldown until you can do the reps cleanly.
Barbell row	3 × 8	120 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Face pull	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.

Legs A

Exercise	Sets × reps	Rest	Technique
Barbell squat	4 × 6	180 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Leg press	3 × 10	120 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Leg extension	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Calf raise	4 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Push B

Exercise	Sets × reps	Rest	Technique
Dumbbell shoulder press	4 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Dumbbell bench press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Cable fly	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dips	3 × 8	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Overhead triceps extension	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Pull B

Exercise	Sets × reps	Rest	Technique
Lat pulldown	4 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Rear delt fly	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Hammer curl	3 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Hanging knee raise	3 × 10	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Legs B

Exercise	Sets × reps	Rest	Technique
Bulgarian split squat	3 × 10	120 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Hip thrust	4 × 8	120 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Leg extension	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Plank	3 × 45 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

How to progress

Use double progression: stay in the rep range, add a rep per set each week, and add the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); only the last set of an exercise should come close to failure.

Easier weeks

Plan a deload in week 4 and week 8: about half the sets at the same weights, stopping at RPE 6. Six training days a week is a lot, so cut a day if sleep, mood or performance drop.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.