PlanByWeek

6 Day Workout Split

8 weeks·6 days / wk·push pull legs

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

Weeks 2–8 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

Secure checkout with Stripe · Cancel any time

02Block 1, week 2: RPE 883 hard sets83 sets
03Block 1, week 3: RPE 989 hard sets89 sets
04Deload: 60% loads, fewer sets53 hard sets53 sets
05Block 2, week 1: RPE 795 hard sets95 sets
06Block 2, week 2: RPE 8101 hard sets101 sets
07Block 2, week 3: RPE 9108 hard sets108 sets
08Test week: rep-max check + deload65 hard sets65 sets

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.

Keep exploring

Related plans

All gym plans