Training program
Push / pull / legs routine
Six training days a week across two rotations — the first run at volume, the second heavier — so every muscle group gets trained twice in seven days. Built for intermediates whose recovery can absorb the frequency. Free, no sign-up.
- Days / week
- 6
- Block length
- 6 weeks
- Cost
- Free
Your numbers
Enter what you can lift and every percentage below becomes a real weight, rounded to what you can actually load on the bar. Nothing is sent anywhere — it stays in this page.
The week
Push (volume)
- Barbell bench press4×8-1072% 1RM
- Overhead press3×8-1072% 1RM
- Incline dumbbell press3×10-12RPE 8
- Lateral raise4×12-15RPE 8
- Triceps pushdown3×12-15RPE 8
Pull (volume)
- Barbell row4×8-10RPE 8
- Lat pulldown3×10-12RPE 8
- Seated cable row3×10-12RPE 8
- Face pull3×15-20RPE 7
- Barbell curl3×10-12RPE 8
Legs (volume)
- Back squat4×8-1072% 1RM
- Romanian deadlift3×10-12RPE 8
- Leg press3×12-15RPE 8
- Leg curl3×12-15RPE 8
- Calf raise4×12-15RPE 8
Push (intensity)
- Barbell bench press4×5-682% 1RM
- Dumbbell shoulder press3×6-8RPE 9
- Dip3×6-8RPE 8
- Lateral raise4×12-15RPE 8
- Overhead triceps extension3×10-12RPE 8
Pull (intensity)
- Deadlift3×582% 1RM
- Pull-up4×6-8RPE 9
- Dumbbell row3×8-10RPE 8
- Rear delt fly3×15-20RPE 7
- Hammer curl3×10-12RPE 8
Legs (intensity)
- Front squat4×5-680% 1RM
- Romanian deadlift3×6-8RPE 9
- Split squat3×8-10RPE 8
- Leg curl3×12-15RPE 8
- Calf raise4×12-15RPE 8
Rest
The week adds up to
- Sessions
- 6
- Working sets
- 100
- Rest days
- 1
Most sets
- Barbell bench press8
- Calf raise8
- Lateral raise8
- Leg curl6
Six days only works if you recover. The coach watches your logged sessions and cuts volume before a stall turns into a lost month.
Who this is for
Intermediates with two or more years of consistent training, a schedule that genuinely allows six sessions, and sleep and food good enough to recover from them. Six days is not better than four because it is more — it is better only if you recover. If you are regularly sleeping six hours or eating at a deficit, the four-day upper/lower split will out-produce this one, because the sessions you actually recover from are the sessions that count.
How it works
Days 1-3 are the volume rotation: 8-12 reps around 72% of your one-rep max or RPE 8, chasing total work. Days 4-6 repeat the same three patterns heavier: 5-8 reps at 80-85%, chasing intensity. Weekly volume lands at 14-20 working sets per muscle group, which is the upper end of the productive range — enough that if anything is going to be too much, this is it.
How to progress
Progress the volume days by reps first: when you hit the top of the range on every set, add weight and drop back to the bottom. Progress the intensity days by weight: add 2.5 kg when the top set moves at the target RPE or better. Running two progressions at once is the reason this split keeps producing after a linear program stops — one of them is nearly always still moving.
What to do when you stall
On six days a week, a stall is usually recovery, not programming. Cut the second rotation before you touch the first — drop days 4-6 to three exercises for a week and see what comes back. If two rotations stall at once you need a deload week at roughly 60% of normal volume, not a new program. Persistent stalling with good sleep and food means the weekly set count is above what you can recover from; drop to four days.
Swapping exercises
The pattern per day matters, the exercise does not. Push days need a horizontal press, a vertical press and a triceps movement; pull days need a vertical pull, a horizontal pull and a biceps movement; leg days need a squat pattern and a hinge. Within that, swap freely for what your gym has and what your joints tolerate — an incline press instead of flat, a chest-supported row instead of a barbell row.
This is a training template, not medical advice. Loads are starting points, not prescriptions — scale them to your own experience, and talk to a qualified clinician before starting a new program if you have an injury or a health condition.