Push Pull Legs Routine 6 Days Per Week 

This is my current 6-day pull, push, leg day split. This workout is the week following my last hypertrophy deload week, and I am considering week number two in this series. This workout includes my workouts, sets, reps, and weights.

Overview: 6 Days Per Week Push, Pull, Leg Routine

  • Sunday: Pull day
  • Monday: Leg day
  • Tuesday: Push day
  • Wednesday: Pull day 
  • Thursday: Leg day 
  • Friday: Push day 
  • Saturday: Off day 
  • Sunday: Start of a new week. 

How to plan and organize your workouts throughout the week. 

When the goal is to maximize muscle growth, we want to provide the muscle with more and more stimuli each time we workout. The stimuli can be provided via more weight or more reps. Of course, this is after you have a clean technique. 

How I like to plan and structure my workouts to get the best of both worlds is to spend the first ½ of the week or the first round of my push, pull, and leg workouts, increasing the amount of weight I am using. I usually will increase the weights by 5 percent for all of my workouts. 

For the second half of the week or the second round of my push, pull, and leg routine, I usually can not increase the weight again and continue to keep my form in check. So, for these workouts, I will increase the number of reps that I am doing with the same amount of weight I used earlier in the week. 

Disclaimer and more information:

These are logs/diaries of what I am doing for my nutrition and training. I am trying to put on some muscle and lose body fat. This goal is to record what I do each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or meal plans, it is at your own risk.

6-Day Workout Split

We will start with the first half of the week. During the first PPL, I will increase all of the weight I am using by 5%. You will also see I include a few pauses throughout my set, which is indicated by the (+). This allows me to hit the total number of reps I aim for with the new weight.

As a side note, I used the 2793 meal plan with this week’s training plan.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | 105% weight/resistance increase 

SetsRepsWeights
18+4 reps 40lb 
27+5 reps40lb
36+4+2 reps40lb
46+4 reps 40lb

Cable lat pull down:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
19+3 reps125lb 
29+3 reps 125lb
38+4 reps125lb

Machine rows:

3 set | 10-20 reps | 105% weight 

SetsRepsWeights
19+4 reps105lb 
27+7 reps 105lb
36+4+4 reps105lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
114 reps10lb 
28+6 reps 10lb
38+6 reps 10lb

Preacher curls:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
112 reps90lb 
28+6 reps 90lb
38+6 reps 90lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | 105% weight 

SetsRepsWeights
115 reps90lb 
215 reps 90lb
315 reps90lb
415 reps90lb

Straight leg deadlift:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
115 reps55lb*2
215 reps 55lb*2
315 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
112 (L/R) reps30lb*2
212 (L/R) reps 30lb*2
312 (L/R) reps 30lb*2

Leg press (or hack squats):

3 sets | 10-20 reps | 100% weight 

SetsRepsWeights
110 reps180lb 
210 reps 180lb
310 reps180lb

Cool down: 20-minute sauna session  

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | 105% weight 

SetsRepsWeights
115 reps137.5lb 
215 reps 137.5lb
315 reps 137.5lb
415 reps137.5lb

Incline dumbbell press:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
115 reps50lb*2 
28+3 reps 50lb*2
38+3+2 reps50lb*2

Overhead press:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
116 reps50lb*2 
28+3+2 reps 50lb*2 
38+3+2 reps50lb*2 

Cable tricep overhead extension:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
118 reps45lb 
213+4+1 reps 45lb
311+3+2 reps 45lb

Cable triceps push down:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
19+4 reps45lb 
29+4 reps 45lb
39+3 reps45lb

Cool down: 20-minute sauna session.

Second 1/2 of the week 

For the second half of my deload week, I will keep doing the same number of reps and sets listed above. This is about half the number of sets and reps that I had the previous week. During this second half, I drop the total weight that I am using by half. So if I was doing 50 pounds on a bench, I would drop that to 25lbs. This felt light, but it also felt right! See the workout below.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
112 reps 40lb 
28+4 reps40lb
36+3+3 reps40lb
46+3+2 reps 40lb

Cable lat pull down:

3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
112 reps125lb 
210+3 reps 125lb
37+3+2 reps125lb

Machine rows:

3 set | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
112 reps105lb 
210+3 reps 105lb
37+3+2 reps105lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
114 reps10lb 
28+6 reps 10lb
38+6 reps 10lb

Preacher curls:

3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
113 reps90lb 
28+3+3 reps 90lb
36+3+3 reps 90lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
120 reps90lb 
220 reps 90lb
315+5 reps90lb
415+5 reps90lb

Straight leg deadlift:

3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
116 reps55lb*2
216 reps 55lb*2
316 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
114 (L/R) reps30lb*2
214 (L/R) reps 30lb*2
314 (L/R) reps 30lb*2

Leg press (or hack squats):

3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
111 reps180lb 
211 reps 180lb
311 reps180lb

Cool down: 20-minute sauna session  

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
116 reps137.5lb 
210+5+3 reps 137.5lb
38+5+3 reps 137.5lb
410+4+4 reps137.5lb

Incline dumbbell press:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
115 reps50lb*2 
28+3 reps 50lb*2
38+3+2 reps50lb*2

Overhead press:

3 sets | 10 -20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
116 reps50lb*2 
27+3+3+3 reps 50lb*2 
311+4 reps50lb*2 

Cable tricep overhead extension:

3 sets | 10 -20 reps | Maintain the same amount of weight | Increase the number of reps

SetsRepsWeights
118 reps45lb 
214+4 reps 45lb
310+3 reps 45lb

Cable triceps push down:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
19+3 reps45lb 
29+3 reps 45lb
39+3 reps45lb

Cool down: 20-minute sauna session.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.