Training plan

Push / Pull / Legs

A six-day push, pull and legs split for lifters who want more weekly volume while staying in a natural recomp.

Download plan (PDF)

Level: Intermediate
Duration: 12 weeks
Frequency: 6 days / week
Sessions: 6 workouts

The programme

Session by session.

Day 1

Push A

Chest, shoulders, triceps

Exercise	Sets	Reps	Notes
Barbell bench press	4	6-8	Add weight once you hit the top of the range on every set
Incline dumbbell press	3	8-10
Seated dumbbell shoulder press	3	8-10
Cable lateral raise	3	12-15	Slow on the way down
Triceps pushdown	3	10-12

Day 2

Pull A

Back, biceps

Exercise	Sets	Reps	Notes
Pull-up or lat pulldown	4	6-10	Full stretch at the bottom
Barbell row	4	6-8
Seated cable row	3	10-12
Face pull	3	12-15
Dumbbell curl	3	10-12

Day 3

Legs A

Quads, hamstrings, calves

Exercise	Sets	Reps	Notes
Back squat	4	5-8	Brace hard and control the descent
Romanian deadlift	3	8-10
Leg press	3	10-12
Lying leg curl	3	10-12
Standing calf raise	4	12-15	Pause at the top of every rep

Day 4

Push B

Shoulders, chest, triceps

Exercise	Sets	Reps
Overhead press	4	6-8
Incline barbell press	3	8-10
Dips or machine chest press	3	8-12
Dumbbell lateral raise	4	12-15
Overhead triceps extension	3	10-12

Day 5

Pull B

Back, rear delts, biceps

Exercise	Sets	Reps	Notes
Deadlift	3	5	Reset each rep; stop 1-2 reps before form breaks
Lat pulldown	3	8-12
Chest-supported row	3	10-12
Rear delt fly	3	12-15
Hammer curl	3	10-12

Day 6

Legs B

Glutes, quads, hamstrings

Exercise	Sets	Reps
Front squat or hack squat	4	6-10
Hip thrust	3	8-10
Walking lunge	3	10 per leg
Leg extension	3	12-15
Seated calf raise	4	12-15

Notes

Rest 60-120 seconds between sets, and longer after heavy compound lifts. Keep 1-2 reps in reserve on most sets.

Take a rest day after Day 3 and after Day 6, or whenever you need one. Warm up with five minutes of easy cardio and one or two lighter sets of your first lift.

Natural, no fat burners: consistent training, enough protein and patience do the work.

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