6-Day Gym Workout Schedule: The Ultimate Push-Pull-Legs Split
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
- Equipment Needed: Full Gym (Barbells, Dumbbells, Cables, Machines)
- Progression Strategy: Double Progression: Hit the upper rep limit across all sets before adding 2.5kg (upper body) or 5kg (lower body).
- Full recovery days scheduled to prevent overtraining.
6-Day Gym Workout Schedule Weekly Muscle Coverage
All targeted muscle groups stimulated throughout this periodized routine.
Complete Weekly Day-by-Day Routine
Follow this exact exercise sequence and rest periods for maximal results.
Day 1: Push A (Chest, Shoulders, Triceps)
Focus: Chest Strength & Overhead Power| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 6–8 | 2–3 mins | Heavy compound focus. Touch mid-sternum. |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 90s | Set bench to 30 degrees for clavicular head. |
| 3 | Dips (Chest Version) | 3 | 8–12 | 90s | Lean forward 30 degrees to bias pectorals. |
| 4 | Dumbbell Lateral Raise | 4 | 12–15 | 60s | Strict form; lead with elbows in scapular plane. |
| 5 | Overhead Cable Triceps Extension | 3 | 10–12 | 60s | Stretch long head behind head. |
Day 2: Pull A (Back, Rear Delts, Biceps)
Focus: Vertical Pulling & Deadlift Power| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Conventional Barbell Deadlift | 3 | 5 | 3 mins | Brace core tight, drag bar up shins. |
| 2 | Wide-Grip Lat Pulldown | 4 | 8–10 | 90s | Pull to upper chest, squeeze lats. |
| 3 | Seated Cable Row | 3 | 10–12 | 75s | Close-grip V-bar; pause at abdomen. |
| 4 | Rope Cable Face Pull | 4 | 15 | 60s | External rotation at eye height. |
| 5 | Standing Barbell Bicep Curl | 3 | 8–10 | 75s | Strict form; no hip swing. |
Day 3: Legs A (Quads, Calves, Core)
Focus: Quad Dominant Heavy Squats| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 6–8 | 2.5 mins | Hit parallel depth, knees tracking toes. |
| 2 | 45-Degree Leg Press | 3 | 10–12 | 90s | Feet mid-plate, do not round lower back. |
| 3 | Seated Leg Extension | 3 | 12–15 | 60s | 2-second squeeze at top. |
| 4 | Standing Calf Raise | 4 | 15 | 45s | Full stretch at bottom, 1s pause. |
| 5 | Hanging Leg Raise | 3 | 10–12 | 60s | Curl pelvis up without swinging. |
Day 4: Push B (Shoulders & Hypertrophy Pressing)
Focus: Deltoid Thickness & Tricep Overload| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Overhead Barbell Military Press | 4 | 6–8 | 2 mins | Standing, squeeze glutes to protect spine. |
| 2 | Flat Dumbbell Bench Press | 3 | 8–10 | 90s | Deep pectoral stretch at bottom. |
| 3 | Cable Crossover Fly | 3 | 12–15 | 60s | Peak chest contraction. |
| 4 | Cable Lateral Raise | 4 | 12–15 | 45s | Constant tension on side delts. |
| 5 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Spread rope apart at bottom. |
Day 5: Pull B (Back Thickness & Arm Peak)
Focus: Horizontal Rowing & Bicep Hypertrophy| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Bent-Over Row | 4 | 6–8 | 2 mins | Torso at 45 degrees, drive elbows back. |
| 2 | Single-Arm Dumbbell Row | 3 | 10–12 | 60s | Unilateral pull to hip pocket. |
| 3 | Underhand Chin-Up | 3 | 6–10 | 90s | Full range chin over bar. |
| 4 | Bent-Over Rear Delt Fly | 4 | 12–15 | 60s | Light weight, rear delt squeeze. |
| 5 | Dumbbell Hammer Curl | 3 | 10–12 | 60s | Neutral grip for brachialis thickness. |
Day 6: Legs B (Posterior Chain & Glutes)
Focus: Hamstrings & Glute Hypertrophy| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Romanian Deadlift (RDL) | 4 | 8–10 | 2 mins | Hinge hips backwards, feel deep hamstring load. |
| 2 | Barbell Hip Thrust | 3 | 10–12 | 90s | Tuck chin, full hip extension at top. |
| 3 | Bulgarian Split Squat | 3 | 8–10/leg | 75s | Brutal quad and glute unilateral burner. |
| 4 | Lying Hamstring Leg Curl | 3 | 12–15 | 60s | Keep hips glued to pad. |
| 5 | Seated Calf Raise | 4 | 15–20 | 45s | Targets soleus muscle. |
Day 7: Full Recovery & Rest Day
Focus: Systemic Nervous System RecoveryFull Rest & Nervous System Recovery Day
Light walking (8,000–10,000 steps), hydration, and sleep prioritization.
How to Progress on this Workout Plan
Double Progression: Hit the upper rep limit across all sets before adding 2.5kg (upper body) or 5kg (lower body).
Alternative & Complementary Workout Splits
Designed specifically for newcomers entering a commercial gym in India. Focuses on motor skill acquisition, safe joint angles, and compound movements on Monday, Wednesday, and Friday.
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
A clean, high-density printable workout chart designed for gym bags, clipboards, or mobile offline reference. Summarizes all major muscle groups and standard rep schemes.
Frequently Asked Questions
No. Beginners should start with a 3-day full body routine to allow their central nervous system and connective tissues to adapt before progressing to 6 days.
