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 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
- 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
- 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
- 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.
The rest of the Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
Browse another tier
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.