You do push, pull and leg days twice each, so you train every muscle twice a week. On a 3-day schedule, you'd do each day once. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Push dayChest, shoulders and triceps · 6 exercises
Pull dayBack, rear shoulders and biceps · 6 exercises
Leg dayQuads, hamstrings, glutes and calves · 6 exercises
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Push Pull Legs Routine Example
An example of a 6-day push pull legs week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Push dayChest, shoulders and triceps |
| Tuesday | Pull dayBack, rear shoulders and biceps |
| Wednesday | Leg dayQuads, hamstrings, glutes and calves |
| Thursday | Push dayChest, shoulders and triceps |
| Friday | Pull dayBack, rear shoulders and biceps |
| Saturday | Leg dayQuads, hamstrings, glutes and calves |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Push dayChest, shoulders and triceps · 6 exercises
Pull dayBack, rear shoulders and biceps · 6 exercises
Leg dayQuads, hamstrings, glutes and calves · 6 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you've been lifting for at least a few months and know the main lifts, like the bench press, squat and barbell row
- you can train 6 days a week, for about 45 to 55 minutes each time
- you train at a gym with barbells, dumbbells, cables and machines
If 6 days won't fit your week, the 3-day push pull legs example runs each workout once. If you're new to lifting, the 3-day full body example covers every muscle in each workout. If you train at home, see the home push pull legs example.
Common questions
What if I can't train 6 days every week?
You can run the six workouts in order on the days you have and pick up where you left off the next week. If 5 days is your usual limit, the 5-day upper lower and push pull legs example trains every muscle twice in 5 days.
How many sets per week does the push pull legs example give each muscle?
About 12 to 18 hard sets: 16 for chest, 18 for back, 16 for quads and 12 for hamstrings. That's inside the 10 to 20 sets a week that research links to muscle growth. See How many sets per week to build muscle.
How is this different from the 3-day version?
The three workouts are the same. Here you do each one twice a week instead of once, so every muscle gets twice the sets.
Track macros and calories
with Somatics
