6 Day Per Week Push/Pull/Legs Hypertrophy Split

The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps). This allows for shorter workouts, and/or allows for more volume per session.

The sequence would look something like this:

  • Monday: Push A
  • Tuesday: Pull A
  • Wednesday: Legs A
  • Thursday: Push B
  • Friday: Pull B
  • Saturday: Legs B

Each muscle group is trained twice per week. Total weekly volume is 12 sets per muscle group per week. If you do an additional set per exercise, it's 18 sets per muscle group per week. These volume and frequency combinations are in line with the guidelines established by my Volume Bible and Frequency Bible.

Feel free to substitute similar exercises based on your preference.

Push A

ExerciseSets * Reps @ RPE
Barbell Bench Press3 * 10-12 @ 8-9
Machine Fly3 * 12-20 @ 9-10
Rope Pushdown3* 12-20 @ 9-10
Dumbbell Lateral Raise 3 * 15-20 @ 9-10

Pull A

ExerciseSets * Reps @ RPE
Medium Width Pronated or Neutral Grip Pullups (weighted if necessary) 3 * 10-12 @ 8-9
One Arm Dumbbell Row 3 * 10-12 @ 8-9
Dumbbell Bicep Curl 3 * 10-12 @ 9-10
Dumbbell or Barbell Shrug3 * 12-20 @ 9-10

Legs A

ExerciseSets * Reps @ RPE
Barbell Back Squat3 * 10-12 @ 8-9
Barbell Hip Thrust3 * 10-12 @ 8-9
Leg Extension3 * 10-15 @ 9-10
Lying Leg Curl3 * 10-15 @ 9-10
Standing Calf Raise6 * 10-15 @ 9-10

Push B

ExerciseSets * Reps @ RPE
Incline Dumbbell Bench Press3 * 10-12 @ 8-9
Cable Crossover3 * 15-20 @ 9-10
Skullcrusher3 * 12-20 @ 9-10

Pull B

ExerciseSets * Reps @ RPE
Close Grip Lat Pulldown3 * 10-12 @ 8-9
Cable Row3 * 10-12 @ 8-9
Cable Curl3 * 10-12 @ 9-10
Upright Cable Row3 * 12-15 @ 9-10
Dumbbell or Barbell Shrug3 * 12-20 @ 9-10

Legs B

ExerciseSets * Reps @ RPE
Leg Press3 * 10-12 @ 8-9
Romanian Deadlift3 * 10-12 @ 8-9
Sissy Squat3 * 15-20 @ 9-10
Standing Leg Curl3 * 10-15 @ 9-10
Calf Press on Leg Press6 * 10-15 @ 9-10

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