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A six-day push, pull, and legs routine for experienced recreational lifters who already recover well from regular lifting. Each area is trained twice a week using A and B sessions. A three-day option is available for people still building consistency.
Build strength steadily with a six-day push, pull, and legs rhythm, or use the three-day path while consistency grows.
Train each area twice weekly with roughly 72 hours between matching sessions.
Monday · 45 to 75 min
Tuesday · 45 to 75 min
Pull-up or lat pulldown
Choose one, 3 sets of 6 to 10
Wednesday · 45 to 75 min
Back squat or leg press
Choose one, 3 sets of 6 to 10
Thursday · 45 to 75 min
Machine or dumbbell chest press
Choose one, 2 sets of 8 to 12
Friday · 45 to 75 min
Chin-up or neutral-grip pulldown
Choose one, 3 sets of 6 to 10
Saturday · 45 to 75 min
Leg press or hack squat
Choose one, 3 sets of 8 to 12
Sunday
Recover gently before beginning the next session in sequence.
Train on any three nonconsecutive days for at least six weeks while building consistency.
Day 1 · Nonconsecutive day
Barbell or dumbbell bench press
Choose one, 3 sets of 6 to 10, rest 2 to 3 min
Cable or dumbbell lateral raise
Choose one, 3 sets of 12 to 20, rest 60 to 90 sec
Day 2 · Nonconsecutive day
Lat pulldown or assisted pull-up
Choose one, 3 sets of 6 to 10, rest 2 min
Single-arm cable or dumbbell row
Choose one, 2 sets of 10 to 15, rest 90 sec
Dumbbell or cable curl
Choose one, 3 sets of 8 to 12, rest 60 to 90 sec
Day 3 · Nonconsecutive day
Squat or leg press
Choose one, 3 sets of 6 to 10, rest 2 to 3 min
Dead bug or cable crunch
Choose one, 2 sets of 8 to 15, rest 60 to 90 sec
Use the listed work as working sets and keep every repetition controlled.
Begin with 5 to 10 minutes of easy movement, then use lighter practice sets for the first one or two compound lifts.
Choose loads that leave about one to three good repetitions in reserve and avoid training to failure.
Rest 2 to 3 minutes after demanding compound sets and 60 to 120 seconds after most isolation work.
When two exercises are joined by or, perform one of them rather than both.
End a set when your position or range must change substantially to complete another repetition.
Most sessions should take about 45 to 75 minutes.
Use double progression to earn small increases without sacrificing form.
Pick a load that reaches the bottom of the listed range with about two good repetitions left.
Keep the load steady while adding controlled repetitions across later sessions.
Once every working set reaches the top with one to two repetitions in reserve, add about 2 to 5 percent and return near the range bottom.
For 3 sets of 6 to 10, progress from 8, 8, 7 to 9, 8, 8 to 10, 10, 10 before adding load and returning near six.
Do not increase weight when added repetitions required a shorter range or changed position.
Record the date, exercise, load, repetitions, and one useful note.
Respond early when recovery or performance starts slipping.
If fatigue builds, follow Push, Pull, Legs, Rest as an eight-day cycle with no more than three training days together.
When persistent fatigue, joint soreness, and broad performance decline occur together, do about half the normal sets with three to four repetitions in reserve.
Avoid personal-record tests during an easier week and resume normal work only when daily movement and warm-ups feel normal.
If a lift regresses twice in a row, hold its load and review sleep, soreness, setup, and total work.
After a missed workout, complete the next unfinished session without doubling work or restarting the week.
Reassess after six to eight weeks, and lower training frequency if six days repeatedly causes recovery trouble.
If week one soreness changes normal movement for several days, remove one set from every exercise.
Seek individualized advice for an injury, chronic condition, or pregnancy and postpartum considerations.
Choose a suitable replacement when needed and keep it unchanged for several sessions.
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