About this plan
The full six-day version of the classic split: every muscle trained twice a week with different exercises each time. High commitment, high reward — sleep and food are part of the program.
One workout per training day, 6 days a week: Push A, Pull A, Legs A, Push B, Pull B and Legs B.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Push A
- Barbell Bench Press 4 × 6–8
- Seated Barbell Shoulder Press 3 × 8–10
- Incline Dumbbell Press 3 × 8–12
- Dumbbell Lateral Raise 3 × 12–15
- Triceps Pushdown with Cable 3 × 10–12
Pull A
- Barbell Deadlift 3 × 5
- Wide Grip Lat Pull Down 3 × 8–10
- Seated Cable Rows 3 × 8–10
- Dumbbell Shrug 3 × 12–15
- Barbell Curl 3 × 10–12
Legs A
- Barbell Squat 4 × 6–8
- Romanian Dead Lift 3 × 8–10
- Leg Press 3 × 10–12
- Standing Calf Raises using Machine 4 × 12–15
Push B
- Barbell Incline Bench Press 4 × 8–10
- Dumbbell Shoulder Press 3 × 10–12
- Cable Crossover 3 × 12–15
- Dumbbell Front Raise 3 × 12–15
- Barbell Lying Triceps Extension 3 × 10–12
Pull B
- Reverse Grips Bent Over Barbell Rows 4 × 8–10
- Chin Ups 3 × 6–10
- Cable Underhand Pulldown 3 × 10–12
- Dumbbell Rear Delt Row 3 × 12–15
- Dumbbell Hammer Curl 3 × 10–12
Legs B
- Barbell Front Squat 4 × 8
- Barbell Lunges 3 × 10
- Seated Leg Curl 3 × 10–12
- Seated Calf Raise using Machine 4 × 15
- Crunches 3 × 15–20
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
Start Six Day Push Pull Legs today
Free to install, free to follow. Your history is yours to export whenever you like.