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Push / Pull / Legs

A six-day training split for experienced lifters who know the movements, can recover from high frequency, and want to train each muscle group twice per week. This is not a beginner programme. If you are new to training, this is not where you start.

Sessions
6 per week
Rest Days
1 per week
Muscle Groups
Twice per week
Location
Gym
Level
Advanced

⚠ Medical Clearance — Read Before You Start

Six training sessions per week involves significant cumulative load on joints, connective tissue and the central nervous system. This programme is only suitable for those with a solid training history, established technique on all major compound lifts, and the ability to recover adequately between sessions.

It is not suitable for beginners, anyone returning from injury or surgery, or anyone with pre-existing joint, cardiovascular or musculoskeletal conditions without medical clearance. Consult your GP before starting.

oldschoolPT accepts no liability for injury arising from this programme. If performance drops, joints ache constantly, or motivation collapses — reduce volume. That is not weakness. That is intelligence.

Who This Programme Is For

I don't recommend this to most people. Six days per week is a lot — and the people who need it most are usually the ones who aren't ready for it yet. But experienced lifters ask for higher frequency training, and when recovery is managed properly, Push / Pull / Legs twice per week produces serious results.

This programme is for you if you already know the main compound movements, have been training consistently for at least a year, can recover from six sessions per week through proper sleep, nutrition and sensible load management, and are not chasing quick results. There are no quick results here. There is only consistent, progressive work.

If you are new to training, if you are returning from injury, or if you are struggling to recover from three or four sessions per week — start with a 3-day full body programme. Come back to this when you are ready. There is no shame in building the foundation properly before adding volume.

The Weekly Structure

MON
Push A
TUE
Pull A
WED
Legs A
THU
Rest
FRI
Push B
SAT
Pull B
SUN
Legs B

Rest day sits between the first and second block. Move days to suit your schedule but maintain this pattern — the rest day placement is not optional.

Progression Rules

Without progression rules, this is just a list of exercises. With them, it is a programme. The rule is simple and non-negotiable.

When you can complete the top end of the rep range for all sets with good form — increase the weight next session.

Example: Bench Press — 4 sets × 5–8 reps

If you achieve 8, 8, 8, 8 with clean form — add weight next session.

If form breaks down — the weight stays the same. Always.

Rest Periods

Heavy compound lifts
2–3 minutes
Accessory lifts
60–90 seconds
Isolation exercises
45–75 seconds

The Programme

Day 1 — Push A  Chest / Shoulders / Triceps

1
Barbell Bench Press
4 sets × 5–8 reps
2
Incline Dumbbell Press
3 sets × 8–10 reps
3
Seated Shoulder Press
3 sets × 6–10 reps
4
Dumbbell Lateral Raise
3 sets × 12–15 reps
5
Cable Triceps Pushdown
3 sets × 10–15 reps
6
Overhead Triceps Extension
2 sets × 12–15 reps

Day 4 — Push B  Shoulders / Upper Chest / Triceps

1
Overhead Press
4 sets × 5–8 reps
2
Incline Barbell Bench Press
3 sets × 6–10 reps
3
Machine Chest Press
3 sets × 8–12 reps
4
Cable Lateral Raise
3 sets × 12–15 reps
5
Dips
3 sets × 8–12 reps
6
Rope Triceps Extension
2 sets × 12–15 reps

Day 2 — Pull A  Back / Rear Delts / Biceps

1
Deadlift or Rack Pull
3 sets × 3–6 reps
2
Pull-Ups or Lat Pulldown
4 sets × 6–10 reps
3
Barbell Row
3 sets × 6–10 reps
4
Seated Cable Row
3 sets × 8–12 reps
5
Face Pull
3 sets × 12–15 reps
6
Barbell Curl
3 sets × 8–12 reps

Day 5 — Pull B  Width / Mid-back / Arms

1
Chin-Ups or Assisted Chin-Ups
4 sets × 6–10 reps
2
Single-Arm Dumbbell Row
3 sets × 8–12 each side
3
Lat Pulldown
3 sets × 10–12 reps
4
Chest-Supported Row
3 sets × 8–12 reps
5
Rear Delt Fly
3 sets × 12–15 reps
6
Hammer Curl
3 sets × 10–12 reps

Day 3 — Legs A  Squat / Quad focus

1
Back Squat
4 sets × 5–8 reps
2
Romanian Deadlift
3 sets × 8–10 reps
3
Leg Press
3 sets × 10–12 reps
4
Walking Lunges
2–3 sets × 10–12 each leg
5
Leg Extension
3 sets × 12–15 reps
6
Standing Calf Raise
4 sets × 10–15 reps

Day 6 — Legs B  Posterior chain / Hamstring focus

1
Front Squat or Hack Squat
4 sets × 6–10 reps
2
Hip Thrust
3 sets × 8–12 reps
3
Lying Leg Curl
3 sets × 10–15 reps
4
Bulgarian Split Squat
3 sets × 8–10 each leg
5
Seated Calf Raise
4 sets × 12–15 reps
6
Core: Plank or Hanging Knee Raise
3 sets

Recovery — The Part Most People Skip

Six days per week only works if recovery is treated seriously. This is not optional advice. It is the difference between progress and breakdown.

Sleep. If you are not getting seven to eight hours, the sixth training day is doing more harm than good. Reduce the sessions before you reduce the sleep. Food. You cannot recover from six sessions per week in a calorie deficit unless that deficit is very small and carefully managed. Hydration. Joint health under consistent load demands consistent hydration. These are not complicated points. They are just frequently ignored.

If performance drops across consecutive sessions, joints ache constantly rather than occasionally, or motivation collapses — reduce volume immediately. Drop to four sessions for a week. Come back refreshed. That is not weakness. That is how experienced athletes train for the long term.

"Six days only works when the other 18 hours of each day are doing their job."

— oldschoolPT

Ready to Commit?

Six days. Six sessions. One rest day. Every muscle group trained twice per week. Progressive overload every session. No shortcuts, no excuses. If you are ready — start Monday.

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