Push/Pull/Legs 6-Day Hypertrophy Program

Overview

The Push/Pull/Legs split is one of the most effective training structures for building muscle. Each muscle group gets hit twice per week with enough volume to force growth and enough rest to recover.

You train 6 days per week. Each day focuses on one movement pattern: pushing (chest, shoulders, triceps), pulling (back, biceps, rear delts), or legs (quads, hamstrings, glutes, calves).

Schedule

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

Push A (Strength Focus)

• •Barbell Bench Press: 4x5 (2min rest)
• •Overhead Press: 3x6 (90s rest)
• •Incline Dumbbell Press: 3x10 (90s rest)
• •Cable Lateral Raise: 3x15 (45s rest)
• •Tricep Dips: 3x8 (60s rest)
• •Overhead Tricep Extension: 2x12 (45s rest)

Pull A (Strength Focus)

• •Barbell Deadlift: 4x5 (2min rest)
• •Weighted Pull-Ups: 3x6 (90s rest)
• •Barbell Row: 3x8 (90s rest)
• •Face Pulls: 3x15 (45s rest)
• •Barbell Curl: 3x10 (60s rest)
• •Hammer Curl: 2x12 (45s rest)

Legs A (Strength Focus)

• •Barbell Back Squat: 4x5 (2min rest)
• •Romanian Deadlift: 3x8 (90s rest)
• •Leg Press: 3x10 (90s rest)
• •Walking Lunges: 2x12 per leg (60s rest)
• •Standing Calf Raise: 4x15 (45s rest)

Push B (Volume Focus)

• •Dumbbell Bench Press: 4x10 (90s rest)
• •Arnold Press: 3x12 (60s rest)
• •Cable Flyes: 3x15 (45s rest)
• •Lateral Raise: 4x15 (45s rest)
• •Rope Pushdown: 3x15 (45s rest)

Pull B (Volume Focus)

• •Chest-Supported Row: 4x10 (90s rest)
• •Lat Pulldown: 3x12 (60s rest)
• •Cable Row: 3x12 (60s rest)
• •Reverse Flyes: 3x15 (45s rest)
• •Incline Dumbbell Curl: 3x12 (45s rest)
• •Wrist Curls: 2x20 (30s rest)

Legs B (Volume Focus)

• •Front Squat: 4x8 (90s rest)
• •Leg Curl: 3x12 (60s rest)
• •Bulgarian Split Squat: 3x10 per leg (60s rest)
• •Leg Extension: 3x15 (45s rest)
• •Seated Calf Raise: 4x20 (30s rest)

Progression

Use double progression: when you hit the top of the rep range on all sets, increase the weight by the smallest increment available. For example, if Push A calls for 4x5 bench and you get 5 reps on all 4 sets, add 2.5kg next session.

Recovery Notes

• •Sleep 7-9 hours per night. This program has high volume and you will not recover without adequate sleep.
• •Eat at maintenance or a slight surplus. This is not a fat-loss program.
• •If you feel run down after 4 weeks, take a deload week at 60% of your working weights.