Push / Pull / Legs
Classic 6-day split dividing training into pushing, pulling and leg-focused sessions. Great for intermediate lifters chasing hypertrophy.
Difficulty: intermediate · Equipment: barbell, dumbbell, cable, machine
Schedule
Day 1: Push
| Exercise | Sets | Reps |
|---|
| bench press | 4 | 6-8 |
| incline press | 3 | 8-10 |
| overhead press | 3 | 8-10 |
| cable fly | 3 | 12-15 |
| lateral raise | 4 | 12-15 |
| tricep pushdown | 3 | 12-15 |
Day 2: Pull
| Exercise | Sets | Reps |
|---|
| deadlift | 3 | 5 |
| pull up | 4 | 6-10 |
| barbell row | 4 | 8-10 |
| face pull | 3 | 15-20 |
| dumbbell curl | 3 | 10-12 |
| shrug | 3 | 12-15 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|
| squat | 4 | 6-8 |
| romanian deadlift | 3 | 8-10 |
| leg press | 3 | 10-12 |
| leg curl | 3 | 10-12 |
| leg extension | 3 | 12-15 |
| calf raise | 4 | 12-15 |