PlanByWeek

6 Day Workout Split

8 weeks·6 days / wk·push pull legs

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Weeks
8
Sessions
48
Peak week
108 sets
week 7
Deloads
1
wk 4
Final week
Test
BaseBuildDeloadPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 778 hard sets78 sets

  1. Mon

    Oct 5

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  3. Wed

    Oct 7

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  4. Thu

    Oct 8

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  5. Fri

    Oct 9

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  6. Sat

    Oct 10

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
02Block 1, week 2: RPE 883 hard sets83 sets
6 sessions

  1. Mon

    Oct 12

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 8RPE 8
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Oct 14

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Oct 15

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Oct 16

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 8RPE 8
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  6. Sat

    Oct 17

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
03Block 1, week 3: RPE 989 hard sets89 sets
6 sessions

  1. Mon

    Oct 19

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 681% 1RM (≈RPE 9)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Oct 21

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Oct 22

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 681% 1RM (≈RPE 9)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Oct 23

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  6. Sat

    Oct 24

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets53 hard sets53 sets
6 sessions

  1. Mon

    Oct 26

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Pull

    39 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  3. Wed

    Oct 28

    Legs

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  4. Thu

    Oct 29

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  5. Fri

    Oct 30

    Pull

    39 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  6. Sat

    Oct 31

    Legs

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
05Block 2, week 1: RPE 795 hard sets95 sets
6 sessions

  1. Mon

    Nov 2

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Nov 4

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Nov 5

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Nov 6

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  6. Sat

    Nov 7

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
06Block 2, week 2: RPE 8101 hard sets101 sets
6 sessions

  1. Mon

    Nov 9

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Nov 11

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Nov 12

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Nov 13

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  6. Sat

    Nov 14

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
07Block 2, week 3: RPE 9108 hard sets108 sets
6 sessions

  1. Mon

    Nov 16

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Pull

    68 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown3 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Nov 18

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Nov 19

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Nov 20

    Pull

    68 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown3 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  6. Sat

    Nov 21

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
08Test week: rep-max check + deload65 hard sets65 sets
6 sessions

  1. Mon

    Nov 23

    Push

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Overhead press2 × 8–12RPE 7
    Incline dumbbell press2 × 12–15RPE 7
    Cable fly2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  2. Tue

    Nov 24

    Pull

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown2 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Wed

    Nov 25

    Legs

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

  4. Thu

    Nov 26

    Push

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Overhead press2 × 8–12RPE 7
    Incline dumbbell press2 × 12–15RPE 7
    Cable fly2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  5. Fri

    Nov 27

    Pull

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown2 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  6. Sat

    Nov 28

    Legs

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Leg extension1 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

The numbers

About this plan

This 6 day workout split is a 6-day push pull legs split for muscle growth, 8 weeks long, built from 3 rotating sessions. hard sets go 78 → 53 sets (week 4) → 108 (week 7), 672 in all.

Week 1 (78 sets) starts with Bench press 3 × 10 and Overhead press 3 × 8–12. Main lifts run 10/8/6-rep waves across 8 weeks and 18 full gym exercises. Main lifts climb to 82.5% of 1RM over 672 sets — add your maxes to see lb.

Week 8 is a rep-max check at 65 sets, after full gym deloads in weeks 4.

6 sessions and 78 sets make up week 1, with Push the longest at 13 sets. Loading weeks average 83 and 101 sets block by block.

The phases run base weeks 1–2 (78–83 sets), build weeks 3–5 (89–95 sets), peak weeks 6–7 (101–108 sets) and test week 8 (65 sets).

Weeks 1–4 run 78, 83, 89 and 53 sets. The last four weeks run 95, 101, 108 and 65 sets.

Questions

FAQ

How many sets a week is the 6 day workout split?

78 in week 1, 53 sets in week 4, 108 in week 7 — 672 sets in total.

How is the 6 day workout split laid out?

Push, Pull and Legs on 6 days; week 1 totals 78 sets.

How heavy should I lift on the 6 day workout split?

Up to 82.5% of 1RM across 672 sets; the first top set is Bench press 3 × 10.

Does the 6 day workout split include deloads?

Week 4 (53 sets), before the next full gym block starts heavier.

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