Push / Pull / Legs
A classic 6-day split separating pushing movements, pulling movements, and legs for higher training frequency.
- Intermediate
- Difficulty
- 70 min
- Duration
- 383–518
- Burn estimate (kcal)
- 6x/week
- Frequency
Equipment required
- Barbell
- Dumbbells
- Cable Machine
- Pull-Up Bar
Muscles targeted
- Chest
- Back
- Shoulders
- Arms
- Legs
The workout (31 total sets)
Barbell Bench Press
Chest · Barbell, Bench
4 × 6-10
150s rest
Overhead Press
Shoulders · Barbell
3 × 8-10
120s rest
Triceps Dip
Triceps · Parallel Bars
3 × 8-12
90s rest
Pull-Up
Back · Pull-Up Bar
4 × 6-10
120s rest
Bent-Over Barbell Row
Back · Barbell
3 × 8-10
120s rest
Barbell Curl
Biceps · Barbell
3 × 10-12
75s rest
Barbell Back Squat
Quadriceps · Barbell, Squat Rack
4 × 6-10
180s rest
Romanian Deadlift
Hamstrings · Barbell or Dumbbells
3 × 8-10
120s rest
Standing Calf Raise
Calves · Bodyweight or Machine
4 × 12-15
60s rest
Safety tips
- Take at least one full rest day per week.
- Use a spotter for heavy pressing work.
Common mistakes
- Neglecting leg day
- Running the split with no deload weeks
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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.