Splits · Flagship
Push Pull Legs — Six Day
Every muscle twice a week. For people who train six days and recover well.
- 36Distinct sessions
- 3Week block
- 6Days a week
- 2Levels
Push Pull Legs — Six Day movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 369 movements in these sessions
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternate Superman
- Alternating Barbell Lunges
- Alternating Barbell Side Lunges
- Alternating Dumbbell Chest Press
- Alternating Incline Dumbbell Chest Press
- Alternating Kettlebell Bent Over Rows
- Ankle Circles
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Around The Worlds
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Pull Up Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Back and Shoulder Stretch
- Back Extension Machine
- Back Forward Leg Swings
- Back Pec Stretch
- Band Lying Reverse Grip Pressdown
- Band Pushdown Both Arms
- Band Seated Lateral Raise
- Band Triceps Pushdown Single Arm
- Banded Lat Raises
- Barbell Alternate Biceps Curl
- Barbell Back Wide Shrug
- Barbell Bent Over Row Pronated Grip
- Barbell Bicep Curl Close Grip
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Decline Shrug
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Single Leg Glute Bridge
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Front-Rack Lunge
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Incline Bench Press
- Barbell Jefferson Split Squat
- Barbell Jump Shrug
- Barbell Landmine Chest Press
- Barbell Larsen Bench Press
- Barbell Lateral Lunge
- Barbell Long Landmine Row
- Barbell Lunges
- Barbell Lying Extension
- Barbell Lying Triceps Extension
- Barbell Lying Triceps Skull Crusher
- barbell overhead alternating reverse lunges
- Barbell Overhead Reverse Lunge
- Barbell Overhead Shrug
- Barbell Pause Incline Bench Press
- Barbell Pullover to Triceps Extension
- Barbell Seated Calf Raises
- Barbell Seated Military Press
- Barbell Shrugs
- Barbell Shrugs Behind The Back
- Barbell Side Step Up
- Barbell Single Leg Deadlift
- Barbell Single Leg Split Squat
- Barbell Skull Crushers
- Barbell Split Squat
- Barbell Standing Leg Calf Raises
- Barbell Standing Military Press
- Barbell Standing Overhead Triceps Extension
- Barbell Step Up Balance on Box
- Barbell Underhand Bent Over Row
- Barbell Zercher Good Morning
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Leg Side Kick (Kneeling)
- Bent Over Barbell Rows
- Bent Over Single Arm Low Cable Rear Delt Flyes
- Bent-Over Row with Bar
- Bicep Curl Low Cable Machine Normal Grip
- Biceps Curl Cable Wide Grip
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Both Arms Behind on Wall Biceps Stretch
- Bouncing Inner Thigh Tap
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable Assisted Inverse Leg Curl
- Cable Bent Over One Arm Lateral Raise
- Cable Bent Over Reverse Grip Row
- Cable Bent Over Row
- Cable Biceps Curl (EZ-Bar)
- Cable Calf Raise
- Cable Close Grip Curl
- Cable Cross Pushdown
- Cable Hamstring Curl
- Cable Lateral Raises
- Cable Leaning Lateral Raise
- Cable Neutral Grip Kickback
- Cable Palm Rotational Row
- Cable Preacher Curls
- Cable Rear Delt Fly
- Cable Reverse Grip Straight Back Seated High Row
- Cable Reverse Grip Triceps Pushdown (EZ-Bar)
- Cable Rope Face Pull
- Cable Seated on Floor Row
- Cable Seated Supine Grip Row
- Cable Standing Leg Extension
- Cable Twisting Biceps Curl
- Calf Raise on Hack Squat Machine
- Calf Stretch Hands Against Wall
- Calf Stretch on Stairs
- Chest Out Hands Behind (Hold)
- Chest Pull Back
- Chest Raise and Rotate
- Chest Stretch Against A Wall
- Chest Supported Cable Face Pulls Handles
- Chest Supported Cable Face Pulls Rope
- Chest Supported Cable Face Pulls V Bar
- Child Pose Lower Back Stretch
- Chin Up
- Chin Up Reverse Wide Grip
- Chin Ups
- Cobra Full Push Up
- Cobra Push Up
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crouching Heel Back Calf Stretch
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Decline Dumbbell Tricep Extensions
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell Arnold Press
- Dumbbell Bench Press
- Dumbbell Bent Arm Lateral Raise
- Dumbbell Chest Press Incline Bench
- Dumbbell Chest Supported Lateral Raises
- Dumbbell Decline Alternate Bench Press
- Dumbbell Glute Bridge
- Dumbbell Goblet Reverse Lunge
- Dumbbell Goblet Split Squat
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Half Kneeling Military Press
- Dumbbell Hammer Grip Incline Bench Two Arm Row
- Dumbbell Hammer Preacher Curls
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Incline Row
- Dumbbell Kneeling Arnold Press
- Dumbbell Lying 30 Degree Shrug
- Dumbbell Lying Silverback Shrug
- Dumbbell Offset Squat
- Dumbbell Preacher Curl (Turned Torso)
- Dumbbell Rear Full Shrugs
- Dumbbell Seated Hammer Curl
- Dumbbell Seated on Exercise Ball Shoulder Press
- Dumbbell Seated Reverse Grip Concentration Curl
- Dumbbell Seated Zottman Curl
- Dumbbell Shrugs
- Dumbbell Side Raises (side lateral raise)
- Dumbbell Side Squat Side to Side
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Skull Crusher
- Dumbbell Standing Alternate Raise
- Dumbbell Standing Behind Back Shoulders Press
- Dumbbell Standing Calf Raise on Step
- Dumbbell Standing Single Arm Cross Raise
- Dumbbell Tricep Extension -Pronated Grip
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- EZ Bar Cable Curl Wide Grip
- EZ Barbell Close Grip Curl
- Face Pull
- Facepulls
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Barbell
- Good Mornings Kettlebell
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hammer Strength MTS Iso-Lateral Biceps Curl Alternate Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Arm Alternating
- Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Single Arm
- Hip and Quad Stretch
- Hyperextensions
- Incline Barbell Bench Press
- Incline Lateral Raises Dumbbell
- Jefferson Squat
- Kettlebell Briefcase Deadlifts
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Calf Raise
- Kettlebell Long Lever Lateral Raise
- Kettlebell Press Ups
- Kettlebell Seated Calf Raise
- Kettlebell Single Leg Calf Raise
- Kettlebell Single Leg Glute Bridge Pullover
- Kettlebell Split Squat
- Kettlebell Suitcase Squat
- Kettlebell Sumo Squats
- Kettlebell Walkover Pushup
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Kneeling Reach Forward Stretch
- Landmine Chest Press
- Landmine Goblet Lateral Lunge
- Landmine Lateral Raise
- Landmine Lying Tricep Extension
- Landmine Shoulder Press
- Lat Pull Down Wide Grip
- Lat Stretch
- Lateral Raise Bodyweight
- Lateral Raise Machine
- Lateral Raises Dumbbell Seated with Swing
- Lateral Raises on Cable Machine
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leaning Dumbbell Lateral Raise
- Leg Extension
- Lever Leg Extension
- Lying Back Extension
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Dumbbell Tricep Extension
- Lying Knees to Floor Lower Back Stretch
- Lying Lateral Raise
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Decline Chest Press
- Narrow Flat Dumbbell Chest Press
- Narrow Grip Incline Barbell Bench Press
- Neutral Grip Decline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Plate Alternating Deadstop Row
- Plate Overhead Shrug
- PNF Glute Stretch
- Preacher Curl Dumbbells Simultaneous
- Prone Bench Row Barbell Pronate Grip
- Prone Bench Row Dumbbells
- Prone Bench Row Dumbbells Pronated Grip
- Prone Hip Circles
- Push Pull Front Handle Push
- Reaching Up Shoulder Stretch
- Rear Delt Cable Fly
- Rear Deltoid Stretch
- Resistance Band Floor Hyperextension
- Resistance Band Hip Thrust
- Resistance Band Hip Thrusts on Knees
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Lying Abduction
- Resistance Band Lying Bent Knee Hip Abduction
- Resistance Band Lying Hyperextension Abduction
- Resistance Band One Leg Glute Bridge
- Resistance Band One Leg Kickback (Bent Position)
- Resistance Band Seated Bent Knee Abduction
- Resistance Band Standing Balance Glute Kickback
- Resistance Band Standing Single Arm Lateral Shoulder Extension
- Reverse Dumbbell Lunges Off A Step
- Reverse Grip Cable Curls
- Reverse Grip Lat Pull Down
- Reverse Grip Tricep Pushdowns
- Reverse Shoulder Stretch
- Rocking Standing Calf Raise
- Rowing - Stationary
- Runner's Stretch
- Running - Treadmill
- Scapular Retraction
- Seated Alternate Rotating Bicep Curls
- Seated Alternating Dumbbell Bicep Curls
- Seated Cable Rear Delt Flyes
- Seated Cable Row V Bar Machine
- Seated Calf Raise (Toes In)
- Seated Calf Stretch
- Seated Dumbbell Lat Raises
- Seated Dumbbell Neutral Grip Side Raises
- Seated Dumbbell Shoulder Press Neutral Grip
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Leg Extension (Alternating Legs)
- Seated Row (Cable Row)
- Seated Row Machine (Overhand Grip)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Shoulder Press (Barbell)
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Side Lying Leg Lift Right
- Single Arm Chest Supported Cable Rear Delt Flyes
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- single leg barbell glute bridge
- Single Leg Dumbbell Deadlifts
- Single Leg Kettlebell Deadlifts
- Single Leg Leg Extension
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Calf Raises
- Standing Adductor Stretch
- Standing Cable Hip Flexion
- Standing Calf Raises Smith Machine
- Standing Dumbbell Lat Raises
- Standing Dumbbell See Saw Press
- Standing Dumbbell Shoulder Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lat Cable Pull Over
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Side Leg Raises
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Standing Wide Grip EZ Bar Overhead Tricep Extensions
- Static Barbell Side Split Squats
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Sumo Squat in Between Legs Resistance Band
- Sumo Squat Over Shoulder Resistance Band
- Superman
- Supinated Tricep Pushdown (Reverse Grip)
- Triceps Light Stretch
- TRX Glute Bridge
- Upward Stretch
- V Bar Pulldowns
- Weighted Back Extensions on Hyperextension Bench
Push Pull Legs — Six Day workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Push12 sessions · 96 main slots View group
- Chest: 36 main slots
- Shoulders: 36 main slots
- Triceps: 24 main slots
WORKOUT ANIMATIONDecline Barbell Bench Press
- Decline Barbell Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Hooklying Bench Press
- Barbell Incline Bench Press
- Narrow Grip Incline Barbell Bench Press
12 workouts
- Push Pull Legs — Six Day — Push, Week 1 Day 1 (Beginner)
- Push Pull Legs — Six Day — Push, Week 1 Day 1 (Intermediate)
- Push Pull Legs — Six Day — Push, Week 1 Day 4 (Beginner)
- Push Pull Legs — Six Day — Push, Week 1 Day 4 (Intermediate)
- Push Pull Legs — Six Day — Push, Week 2 Day 1 (Beginner)
- Push Pull Legs — Six Day — Push, Week 2 Day 1 (Intermediate)
- Push Pull Legs — Six Day — Push, Week 2 Day 4 (Beginner)
- Push Pull Legs — Six Day — Push, Week 2 Day 4 (Intermediate)
- Push Pull Legs — Six Day — Push, Week 3 Day 1 (Beginner)
- Push Pull Legs — Six Day — Push, Week 3 Day 1 (Intermediate)
- Push Pull Legs — Six Day — Push, Week 3 Day 4 (Beginner)
- Push Pull Legs — Six Day — Push, Week 3 Day 4 (Intermediate)
02 Pull12 sessions · 96 main slots View group
- Middle Back: 24 main slots
- Biceps: 24 main slots
- Lats: 12 main slots
- Shoulders: 12 main slots
- Traps: 12 main slots
- Lower Back: 12 main slots
WORKOUT ANIMATION45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Alternate Superman
- Superman
- Assisted Chin Up Normal Width Reverse Grip
12 workouts
- Push Pull Legs — Six Day — Pull, Week 1 Day 2 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 1 Day 2 (Intermediate)
- Push Pull Legs — Six Day — Pull, Week 1 Day 5 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 1 Day 5 (Intermediate)
- Push Pull Legs — Six Day — Pull, Week 2 Day 2 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 2 Day 2 (Intermediate)
- Push Pull Legs — Six Day — Pull, Week 2 Day 5 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 2 Day 5 (Intermediate)
- Push Pull Legs — Six Day — Pull, Week 3 Day 2 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 3 Day 2 (Intermediate)
- Push Pull Legs — Six Day — Pull, Week 3 Day 5 (Beginner)
- Push Pull Legs — Six Day — Pull, Week 3 Day 5 (Intermediate)
03 Legs12 sessions · 96 main slots View group
- Quadriceps: 34 main slots
- Hamstrings: 24 main slots
- Glutes: 14 main slots
- Calves: 12 main slots
- Abductors: 6 main slots
- Adductors: 6 main slots
WORKOUT ANIMATIONBarbell Curtsey Lunge
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Single Leg Glute Bridge
- single leg barbell glute bridge
12 workouts
- Push Pull Legs — Six Day — Legs, Week 1 Day 3 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 1 Day 3 (Intermediate)
- Push Pull Legs — Six Day — Legs, Week 1 Day 6 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 1 Day 6 (Intermediate)
- Push Pull Legs — Six Day — Legs, Week 2 Day 3 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 2 Day 3 (Intermediate)
- Push Pull Legs — Six Day — Legs, Week 2 Day 6 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 2 Day 6 (Intermediate)
- Push Pull Legs — Six Day — Legs, Week 3 Day 3 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 3 Day 3 (Intermediate)
- Push Pull Legs — Six Day — Legs, Week 3 Day 6 (Beginner)
- Push Pull Legs — Six Day — Legs, Week 3 Day 6 (Intermediate)
What is in the block
Every session in Push Pull Legs — Six Day, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner18 sessions · 3 weeks
- Week 1 · Day 18 exercises · 31 sets
- Week 1 · Day 28 exercises · 31 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 48 exercises · 31 sets
- Week 1 · Day 58 exercises · 31 sets
- Week 1 · Day 68 exercises · 31 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 48 exercises · 31 sets
- Week 2 · Day 58 exercises · 31 sets
- Week 2 · Day 68 exercises · 31 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 48 exercises · 38 sets
- Week 3 · Day 58 exercises · 38 sets
- Week 3 · Day 68 exercises · 38 sets
Intermediate18 sessions · 3 weeks
- Week 1 · Day 18 exercises · 31 sets
- Week 1 · Day 28 exercises · 31 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 48 exercises · 31 sets
- Week 1 · Day 58 exercises · 31 sets
- Week 1 · Day 68 exercises · 31 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 48 exercises · 31 sets
- Week 2 · Day 58 exercises · 31 sets
- Week 2 · Day 68 exercises · 31 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 48 exercises · 38 sets
- Week 3 · Day 58 exercises · 38 sets
- Week 3 · Day 68 exercises · 38 sets
What this block is
Push Pull Legs — Six Day runs as a 3-week block, 6 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner and intermediate, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
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Want push pull legs — six day built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.