Advanced · Gym

Push/Pull/Legs · 6 days

Advanced volume, six days

Days per week
6
Sets per week
117
Distinct exercises
35
Goal
Hypertrophy
Sessions
Push A · Pull A · Legs A · Push B · Pull B · Legs B

Six days: push, pull and legs, twice a week each, the first pass heavy and the second for volume. It's the highest-workload routine in the library and the one with the least margin.

The sessions

Push A51–64 min per session

  1. Barbell bench press4 sets × 4–8 reps3 min rest

    The barbell bench press is the benchmark for measuring and progressing your pressing strength.

  2. Seated barbell overhead press3 sets × 6–10 reps2.5 min rest
  3. Incline dumbbell bench press3 sets × 8–12 reps2 min rest
  4. Dumbbell lateral raise4 sets × 12–20 reps1 min rest
  5. Cable tricep pushdown3 sets × 8–12 reps1 min rest
  6. Overhead cable extension3 sets × 10–15 reps1 min rest

Pull A51–64 min per session

  1. Barbell bent-over row4 sets × 5–8 reps3 min rest

    The barbell row builds a thick, strong back: the counterweight to all your pressing work.

  2. Pull-up3 sets × 6–10 reps2.5 min rest
  3. Seated cable row3 sets × 8–12 reps2 min rest
  4. Cable face pull4 sets × 15–20 reps1 min rest
  5. Barbell curl3 sets × 6–10 reps1 min rest
  6. Dumbbell hammer curl3 sets × 10–15 reps1 min rest

Legs A45–56 min per session

  1. Barbell back squat4 sets × 4–8 reps3 min rest

    The king lift: at this level you own the pattern, and the barbell lets you load and progress like nothing else.

  2. Romanian deadlift3 sets × 6–10 reps2.5 min rest
  3. Leg press3 sets × 10–15 reps1.5 min rest
  4. Lying leg curl3 sets × 10–15 reps1.5 min rest
  5. Standing machine calf raise4 sets × 8–12 reps1 min rest

Push B44–55 min per session

  1. Incline barbell bench press4 sets × 8–12 reps2.5 min rest

    The volume day targets the upper chest with higher reps to maximize growth.

  2. Machine shoulder press3 sets × 10–15 reps1.5 min rest
  3. Cable crossover3 sets × 12–20 reps1 min rest
  4. Cable lateral raise4 sets × 15–20 reps1 min rest
  5. Parallel bar dip (triceps)3 sets × 8–12 reps1.5 min rest
  6. Cable rope pushdown3 sets × 12–20 reps1 min rest

Pull B42–53 min per session

  1. Wide-grip lat pulldown4 sets × 10–15 reps2 min rest

    The volume day prioritizes back width with higher reps and constant tension.

  2. Machine row3 sets × 10–15 reps1.5 min rest
  3. Single-arm dumbbell row3 sets × 10–15 reps1.5 min rest
  4. Reverse pec deck4 sets × 15–20 reps1 min rest
  5. Incline dumbbell curl3 sets × 10–15 reps1 min rest
  6. Cable curl3 sets × 12–20 reps1 min rest

Legs B46–58 min per session

  1. Machine hack squat3 sets × 8–12 reps2.5 min rest

    The volume day loads the quads safely, leaving barbell fatigue for the heavy day.

  2. Barbell hip thrust3 sets × 8–12 reps2 min rest
  3. Bulgarian split squat3 sets × 10–12 reps1.5 min rest
  4. Seated leg curl4 sets × 12–15 reps1.5 min rest
  5. Leg extension3 sets × 15–20 reps1 min rest
  6. Seated calf raise4 sets × 12–20 reps1 min rest

Who it's for

For someone who already knows the gym, sleeps well and eats enough. At six days recovery is the limiting factor, not the training: done without rest or food, it returns less than the four-day one.

How to progress

At this volume progress stops being weekly. Compare against the same session two weeks back rather than the day before yesterday, and expect to move up on one exercise per session, not all of them.

The mistake that ruins it

Adding sets to it. Six days already put each group near the ceiling of what you can recover from; extra work doesn't turn into muscle, it turns into next week trained tired.

Load it in two taps

In the app this routine is created whole with one tap: exercises, sets and ranges already in place. Then you edit it however you like.

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