6-day Push/Pull/Legs split. Each muscle group twice per week; heavy 5x5 top slots on A days, slightly lighter B days.
Program at a glance
LevelIntermediate
CategoryPopular Programs
Workouts / week6 days
Avg. session~60 min
DurationWeekly cycle (open-ended)
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Pull A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 5×5 | 180 sec |
| Barbell Bent-Over Row | 5×5 | 180 sec |
| Cable Pulldown (Pro Lat Bar) | 3×10 | 90 sec |
| Cable Dual Handle Elbows Out Row | 3×10 | 90 sec |
| Cable Standing Face Pull (With Rope) | 4×12 | 90 sec |
| Dumbbell Hammer Curl | 5×10 | 90 sec |
Day 2 — Push A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 5×5 | 180 sec |
| Barbell Seated Overhead Press | 3×10 | 90 sec |
| Dumbbell Incline Bench Press | 3×10 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×10 | 90 sec |
| Dumbbell Lateral Raise | 4×10 | 90 sec |
| Cable High Pulley Overhead Tricep Extension | 3×10 | 90 sec |
Day 3 — Legs A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Romanian Deadlift | 4×8 | 120 sec |
| Lever Angled Leg Press | 3×10 | 90 sec |
| Lever Seated Leg Curl | 4×12 | 90 sec |
| Barbell Floor Calf Raise | 5×10 | 90 sec |
Day 4 — Pull B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bent-Over Row | 5×5 | 180 sec |
| Barbell Deadlift | 5×5 | 180 sec |
| Cable Pulldown (Pro Lat Bar) | 3×10 | 90 sec |
| Cable Dual Handle Elbows Out Row | 3×10 | 90 sec |
| Cable Standing Face Pull (With Rope) | 4×12 | 90 sec |
| Dumbbell Hammer Curl | 5×10 | 90 sec |
Day 5 — Push B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Seated Overhead Press | 5×5 | 180 sec |
| Barbell Bench Press | 3×10 | 90 sec |
| Dumbbell Incline Bench Press | 3×10 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×10 | 90 sec |
| Dumbbell Lateral Raise | 4×10 | 90 sec |
| Cable High Pulley Overhead Tricep Extension | 3×10 | 90 sec |
Day 6 — Legs B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Romanian Deadlift | 4×8 | 120 sec |
| Lever Angled Leg Press | 3×10 | 90 sec |
| Lever Seated Leg Curl | 4×12 | 90 sec |
| Barbell Floor Calf Raise | 5×10 | 90 sec |
Push Pull Legs (6 Day) is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.