Free strength routine
6-Day Push Pull Legs Routine
Repeat push, pull, and legs twice each week while changing the primary movement emphasis so high frequency stays measurable instead of becoming junk volume.
Best for
Intermediate lifters who reliably train six days
Best for
Muscle-focused training with frequent practice
Best for
Lifters who recover well from moderate per-session volume
Weekly schedule
Warm up before the listed working sets. Start with conservative loads, keep the same form standard, and treat every rep range as a progression target rather than a reason to reach failure.
Monday — Push A
Bench strength, shoulders, and triceps
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Barbell Bench Press | 3 | 5–8 | Use the same pause or touch standard each week. |
| Overhead Press | 3 | 6–10 | Stop before the torso position changes. |
| Incline Dumbbell Press | 2 | 8–12 | Use a moderate incline and controlled depth. |
| Lateral Raise | 2 | 12–20 | Keep load secondary to smooth shoulder motion. |
Tuesday — Pull A
Vertical pull, heavy row, rear delts, and biceps
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Pull-Up or Lat Pulldown | 3 | 6–10 | Use a full range you can repeat. |
| Bent-Over Barbell Row | 3 | 6–10 | Hold a stable torso angle. |
| One-Arm Dumbbell Row | 2 | 8–12 each side | Reach and pull without rotating the trunk. |
| Curl Variation | 2 | 10–15 | Keep the shoulder quiet and control the lowering. |
Wednesday — Legs A
Squat strength, hamstrings, and unilateral work
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Back Squat | 3 | 5–8 | Use consistent depth and bracing. |
| Romanian Deadlift | 3 | 6–10 | Keep the bar close and hinge under control. |
| Walking Lunge | 2 | 8–12 each side | Use even strides and a stable front foot. |
| Calf Raise | 2 | 10–15 | Pause at the stretched and shortened positions. |
Thursday — Push B
Overhead strength and chest volume
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Overhead Press | 3 | 5–8 | Treat this as the primary progression target. |
| Incline Dumbbell Press | 3 | 8–12 | Add reps before load. |
| Push-Up | 2 | 8–15 | Elevate the hands or add load to stay in range. |
| Triceps Extension | 2 | 10–15 | Use a pain-free elbow path. |
Friday — Pull B
Row strength, lats, and arms
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Bent-Over Barbell Row | 3 | 5–8 | Use strict reps as the weekly benchmark. |
| Lat Pulldown | 3 | 8–12 | Control the return to full reach. |
| One-Arm Dumbbell Row | 2 | 10–15 each side | Use a lighter, longer-range variation than Tuesday. |
| Curl Variation | 2 | 10–15 | Stop before shoulder motion takes over. |
Saturday — Legs B
Deadlift strength, quads, and glutes
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Conventional Deadlift | 3 | 3–5 | Use clean floor pulls and leave one good rep. |
| Front Squat | 3 | 6–10 | Let posture set the load. |
| Barbell Hip Thrust | 2 | 8–12 | Pause at lockout without overextending. |
| Bulgarian Split Squat | 2 | 8–12 each side | Cut this first if weekly fatigue climbs. |
How to progress it
- 1.Choose one primary lift per day and progress it before adding accessory volume.
- 2.Add reps within the listed range; increase load only after every working set reaches the top with 1–3 reps in reserve.
- 3.If performance declines across two rotations, remove one accessory set per day or use a five-day routine.
Recovery rules
- Keep Sunday as a complete lifting rest day.
- Do not use six days unless your sleep, food, and schedule support six repeatable sessions.
- Use easier effort on accessories; six-day training fails quickly when every set becomes a test.
Read before you customize it
Push/Pull/Legs vs Upper/Lower: Which Split Is Better?
Both splits build the same muscle when volume matches — so the real choice is how many days a week you'll actually train.
Best Workout Split for Muscle Growth: How to Choose
A schedule-first guide to choosing full body, upper/lower, push/pull/legs, or a hybrid split for muscle growth.
How Many Sets Per Muscle Group Per Week?
How to set your weekly set count per muscle by experience, muscle size, and recovery — and count compound lifts correctly.
Personalize this routine in Kova
Kova builds around your schedule, equipment, and goals, then keeps progression tied to the sets you actually complete.
