Programs / Push Pull Legs Six Day (Advanced)
Push Pull Legs Six Day (Advanced)
The bodybuilder standard. Six sessions a week, each muscle hit twice, volume that earns its keep. For lifters who already live in the gym. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.
Progression: Add a rep or a small load each week inside the range. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
chestshoulderschesttricepstricepschesttricepstricepschestabdominals
- Around The Worlds3 x 10-12
- Flat Barbell Bench Press4 x 8-12
- Seated Barbell Military Press4 x 8-12
- Incline Dumbbell Press3 x 10-12
- Push Press4 x 8-12
- Dumbbell One-Arm Triceps Extension3 x 10-12
- Chest Fly Machine3 x 10-12
- Hanging Leg Raise3 x 15-20
Pull A
latsmiddle backlatsbicepstrapslatsbicepstrapslatsabdominals
6 exercises · full detail in the app
Legs A
quadricepshamstringsglutesquadricepshamstringsglutesquadricepshamstringsglutescalves
7 exercises · full detail in the app
Push B
shoulderschestshoulderstricepschestshoulderstricepschestshouldersabdominals
8 exercises · full detail in the app
Pull B
middle backlatstrapsbicepsforearmstrapsbicepsforearmstrapsabdominals
6 exercises · full detail in the app
Legs B
hamstringsglutesquadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves
8 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run Push Pull Legs Six Day (Advanced) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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