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Push / Pull / Legs (6-day)

v2

Six training days a week — push, pull, legs, repeat — with the second rotation running slightly heavier. Built for intermediates whose recovery can absorb high frequency at moderate intensity.

Available
All levelstraininghypertrophy6-dayintermediatesplit

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install Push / Pull / Legs (6-day) and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Six sessions a week, two rotations of push/pull/legs. The first rotation is the volume rotation (8-12 rep range, RPE 7-8); the second rotation is the intensity rotation (5-8 rep range, RPE 8-9 on the top set). One full rest day per week — typically Sunday, but the day label is flexible.

  • Day 1: Push (volume) — chest, shoulders, triceps
  • Day 2: Pull (volume) — back, rear delts, biceps
  • Day 3: Legs (volume) — quads-dominant, hamstrings, calves
  • Day 4: Push (intensity)
  • Day 5: Pull (intensity)
  • Day 6: Legs (intensity) — hamstrings-dominant
  • Day 7: Rest

Weekly volume per muscle group lands at 14-20 working sets. That's the upper end of the productive range — if the user can't recover, back off the second rotation first.

Decision rules for the coach

  • Starting weights. Call analyze_training_history with group_by=exercise, compute=[latest_top_set, max_e1rm, last_logged_at] for the main lifts (bench, OHP, row, pull-up, squat, deadlift, RDL). For any lift without history in the past 12 weeks, ask the user — don't guess.
  • Volume vs intensity rotations. Volume days run 8-12 reps at ~70-75% of e1RM; intensity days run 5-8 at ~80-85%. Use evaluate to do the math before stating any weight.
  • Six-day schedule is fragile. If the user misses two sessions in a week, don't try to make up both. Drop one (the closest volume-rotation duplicate), keep the other. Flag in the next weekly check-in.
  • Deload trigger. Run a deload week (40-60% loads, half the volume) after 5-6 weeks of consecutive training, or sooner if the user reports two consecutive sessions of dropped bar speed, joint pain, or sleep disruption. Call apply_deload_template.
  • Adherence. Six days a week is the highest-volume template in the catalog. If logged sessions drop below 4/week for two weeks running, suggest stepping down to upper-lower-4day rather than pushing through.
  • Arithmetic. Never state a derived weight without calling evaluate first (per the evaluate-arithmetic skill).