Free program · Build Muscle
Push Pull Legs
The most popular muscle-building split for a reason. Push, pull, and legs are trained twice per week, giving each muscle group two growth stimuli every seven days. Best suited to lifters who can commit to six sessions a week.
Goal
Build Muscle
Days per week
6
Level
Intermediate
Duration
Ongoing
Who it is for
Intermediate lifters with time to train 6 days a week who want maximum muscle-building frequency.
The program
Day 1 — Push
Barbell Bench Press 4 x 6-8
Overhead Press 3 x 8-10
Incline Dumbbell Press 3 x 10-12
Lateral Raise 4 x 15
Tricep Pushdown 3 x 12-15
Day 2 — Pull
Deadlift 3 x 5
Pull-Up 4 x failure
Bent-Over Barbell Row 3 x 8-10
Seated Cable Row 3 x 10-12
Barbell Curl 3 x 10-12
Day 3 — Legs
Barbell Back Squat 4 x 6-8
Romanian Deadlift 3 x 8-10
Leg Press 3 x 12-15
Leg Curl 3 x 12-15
Standing Calf Raise 4 x 15-20
Day 4 — Push
Incline Dumbbell Press 4 x 8-10
Dumbbell Shoulder Press 3 x 10-12
Cable Fly 3 x 12-15
Lateral Raise 4 x 15
Overhead Tricep Extension 3 x 12
Day 5 — Pull
Bent-Over Barbell Row 4 x 8-10
Lat Pulldown 3 x 10-12
Seated Cable Row 3 x 12
Face Pull 3 x 15-20
Dumbbell Hammer Curl 3 x 12
Day 6 — Legs
Barbell Back Squat 4 x 8-10
Walking Lunge 3 x 12
Leg Press 3 x 15
Leg Curl 3 x 15
Standing Calf Raise 4 x 20
How to progress
Add weight or reps each week where possible. Once you hit the top of the rep range on all sets, increase the weight and work back up.
Remember: Consistency beats perfection. Stick to the program for the full duration before judging results. Pair it with proper nutrition and sleep for the best outcome.