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6-day muscle building workout plan Push Pull Legs Six Day

The classic high frequency split: every muscle trained twice a week across six sessions. Only run it when sleep and food are handled.

Level
Advanced
Days a week
6
Per session
64–74 min
Goal
Muscle building
Equipment
Barbell, Dumbbell, Machine, Cable Machine
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Workout schedule

6 days a week · 36 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~74 min Push A

6 exercises · 24 sets · ~74 min

  1. Barbell Bench Press Chest · Barbell 5 sets of 6 reps · 3:00 rest 3:00 rest
  2. Barbell Overhead Press Front Delts · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest
  3. Dumbbell Incline Bench Press Chest · Dumbbell 4 sets of 10 reps · 1:30 rest 1:30 rest

  4. Superset A · 4 rounds · back to back

    1. Cable Low Single Arm Lateral Raise Side Delts · Cable Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 4 sets of 12 reps · 0:45 rest 0:45 rest
  5. Dumbbell Seated Overhead Tricep Extension Triceps · Dumbbell 3 sets of 12 reps · 1:00 rest 1:00 rest

Day 2 · ~67 min Pull A

6 exercises · 22 sets · ~67 min

  1. Barbell Deadlift Abs · Barbell 4 sets of 5 reps · 3:30 rest 3:30 rest
  2. Pull Ups Lats · Bodyweight 4 sets of 8 reps · 2:00 rest 2:00 rest
  3. Barbell Bent Over Row Lats · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest

  4. Superset A · 3 rounds · back to back

    1. Straight-Arm Lat Pulldown Upper Back · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
    2. Cable Rope Face Pulls Rear Delts · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  5. Barbell Curl Biceps · Barbell 4 sets of 10 reps · 1:00 rest 1:00 rest

Day 3 · ~67 min Legs A

6 exercises · 22 sets · ~67 min

  1. Barbell Squat Quads · Barbell 5 sets of 6 reps · 3:00 rest 3:00 rest
  2. Barbell Stiff Leg Deadlifts Glutes · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest
  3. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest

  4. Superset A · 3 rounds · back to back

    1. Lying Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Machine Leg Extension Quads · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
  5. Smith Machine Calf Raise Calves · Machine 4 sets of 12 reps · 0:45 rest 0:45 rest

Day 4 · ~65 min Push B

6 exercises · 22 sets · ~65 min

  1. Barbell Incline Bench Press Chest · Barbell 4 sets of 8 reps · 2:30 rest 2:30 rest
  2. Dumbbell Seated Overhead Press Front Delts · Dumbbell 4 sets of 10 reps · 1:30 rest 1:30 rest
  3. Machine Dips Chest · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest

  4. Superset A · 4 rounds · back to back

    1. Cable Pec Fly Chest · Cable Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
    2. Dumbbell Lateral Raise Side Delts · Dumbbell 4 sets of 15 reps · 0:45 rest 0:45 rest
  5. Dumbbell Skullcrusher Triceps · Dumbbell 3 sets of 12 reps · 1:00 rest 1:00 rest

Day 5 · ~66 min Pull B

6 exercises · 23 sets · ~66 min

  1. Machine Plate Loaded T Bar Row Lats · Machine 4 sets of 10 reps · 2:00 rest 2:00 rest
  2. Wide-Grip Lat Pulldown Lats · Cable Machine 4 sets of 10 reps · 1:30 rest 1:30 rest
  3. Cable Single Arm Neutral Grip Row Lats · Cable Machine 3 sets of 12 reps · 1:15 rest 1:15 rest

  4. Superset A · 4 rounds · back to back

    1. Dumbbell Seated Rear Delt Fly Rear Delts · Dumbbell 4 sets of 15 reps · 0:45 rest 0:45 rest
    2. Barbell Shrug Traps · Barbell 4 sets of 12 reps · 0:45 rest 0:45 rest
  5. Dumbbell Incline Curl Biceps · Dumbbell 4 sets of 12 reps · 1:00 rest 1:00 rest

Day 6 · ~64 min Legs B

6 exercises · 21 sets · ~64 min

  1. Front Squat Quads · Barbell 4 sets of 8 reps · 2:30 rest 2:30 rest
  2. Barbell Hip Thrust Glutes · Barbell 4 sets of 10 reps · 2:00 rest 2:00 rest
  3. Dumbbell Goblet Bulgarian Split Squat Glutes · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  4. Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  5. Calf Press Calves · Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
  6. Hanging Knee Raises Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 134 working sets across 36 exercises, about 6 h 45 min in total.

Sets run from 5 to 15 reps, with 0:45 to 3:30 of rest between them.

Main muscles: Chest, Front Delts, Side Delts, Triceps, Abs, Traps, Lats, Upper Back, Rear Delts, Biceps, Quads, Glutes, Hamstrings, Calves.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Barbell Bench Press that means all 5 sets of 6.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Pull Ups, lower more slowly or move to a harder variation.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

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