Six-Day Push/Pull/Legs Strengthening Exercise Split Plan

Workout Description

Each workout includes of using light, medium, and heavy loads.

Every workout begins with a complex lift with five sets of 15 reps. The next time you execute the exercise, increase the working weight by 2.5–5 pounds if you surpass the rep goal by 0–3 reps. Add 5–10 pounds to the working weight if you perform 4 or more reps above the desired number.

A strong compound lift is an excellent technique to build strength, boost confidence, and activate the central nervous system (CNS) when lifting big objects. For this lift, I would suggest starting with your 5–6 rep maximum (RM).

Following five sets of the heavy compound lift, you will perform a back-off set in which you will reduce the working weight by 20%, or roughly 2.5 or 5 pounds, and attempt to complete as many quality repetitions as you can (AMQRAP). This set helps with muscle growth and reinforces appropriate technique because it is less stressful on the central nervous system and permits a little bit more volume to be lifted on the day’s main compound lift. Each time you raise the weight during the 15-rep target sets, correspondingly increase the working weight of the AMQRAP set by 2.5–10 pounds.

For the remainder of the session, you will execute rest-pause/bulldozer sets following the primary compound movement of the day. There will be a 15–60 second break in between each workout set, and a 2–3 minute break overall.

The accessory work will start with moderately loaded compound exercises and end with low-load, isolation exercises that induce pumping. It’s crucial that you pay attention to your timing between sets if you want to maximize muscle growth and stay out of the gym for eternity. I believe that programming my accessory work with high volumes and rest-pauses allows me to leave the gym with a great pump and effectively triggers muscular growth in a short amount of time.

Although the exercises I’ve included in the plan below are by no means required, I do advise you to take caution if and when you choose to substitute them. For instance, it’s perfectly acceptable to swap out the sumo deadlift for a normal deadlift, but it’s not a good idea to swap out chin-ups for another curl exercise.  There’s no need to “confuse” your muscles if you choose your exercises carefully and stick with them until you reach your goal of no more repetitions or increasing the weight on the bar.

This exercise will initially cause you a lot of soreness if you’re not used to low volume routines. You can either push through the soreness or gradually raise the volume over time. Instead of aiming for a 50 rep target over 5 sets with shrugs, you may instead aim for 30 reps over 3 sets the first week, 40 reps over 4 sets the second, and 50 reps over 5 sets the third.

Push-Pull-Legs Exercise Plan

The sequence should be followed every other day by early-intermediate lifters: Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/Rest/Legs B/Rest/Repeat

The exercise should be done in a 3-on/1-off fashion by intermediate lifters: Push A/Pull A/Legs A/Rest/Push B/Pull B/Legs B/Rest/Repeat

The exercise should be done in a 6-on/1-off pattern by advanced lifters: push A/pull A/legs A/push B/pull B/legs B/rest/repeat

Six-Day Exercise Program for Strengthening 

Legs, Shoulders, and Chest: Push Workout 1

Biceps, Traps, and Back: Pull Workout 1

Quads, Hamstrings, and Calves: Workout 1 for the Legs

Biceps, Traps, and Back: Pull Workout 2