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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.
BodyBuddy will text you every day to keep you on track.
Build strength steadily with a six-day push, pull, and legs rhythm or a simpler three-day option.
Train each area twice with about 72 hours before it repeats.
Monday · 13 working sets, 45-75 min
Tuesday · 12 working sets, 45-75 min
Pull-Up Or Pulldown
Choose one, 3 sets of 6-10
Wednesday · 15-17 working sets, 45-75 min
Squat Or Leg Press
Choose one, 3 sets of 6-10
Thursday · 13 working sets, 45-75 min
Machine Or Dumbbell Press
Choose one, 2 sets of 8-12
Friday · 12 working sets, 45-75 min
Chin-Up Or Pulldown
Choose one, 3 sets of 6-10
Saturday · 16-18 working sets, 45-75 min
Leg Press Or Hack Squat
Choose one, 3 sets of 8-12
Sunday · Recovery day
Keep the day easy and let your next training cycle begin fresh.
Use any three nonconsecutive days for at least six weeks while building consistency.
Day 1 · 14 working sets
Bench Press Choice
Barbell or dumbbells, 3 sets of 6-10, rest 2-3 min
Lateral Raise Choice
Cable or dumbbells, 3 sets of 12-20, rest 60-90 sec
Day 2 · 14 working sets
Pulldown Or Assisted Pull-Up
Choose one, 3 sets of 6-10, rest 2 min
Single-Arm Row Choice
Cable or dumbbell, 2 sets of 10-15, rest 90 sec
Curl Choice
Dumbbell or cable, 3 sets of 8-12, rest 60-90 sec
Day 3 · 17 working sets
Squat Or Leg Press
Choose one, 3 sets of 6-10, rest 2-3 min
Core Choice
Dead bug or cable crunch, 2 sets of 8-15, rest 60-90 sec
Warm up first, work with control, and finish each set before technique changes.
Do 5-10 minutes of easy movement, then lighter practice sets for the first one or two compound lifts.
Choose working loads that usually leave 1-3 solid reps available and avoid training to failure.
Rest 2-3 minutes after hard compound sets and 60-120 seconds after most isolation work.
Whenever exercises are joined by or, perform one of them rather than both.
End the set when you must substantially shorten the range or change position to complete a rep.
Plan for each full session to take about 45-75 minutes.
Build reps within the listed range before making a small load increase.
Pick a load that reaches the low end of the range with about two good reps remaining.
Keep the load steady while gradually adding clean reps across later sessions.
When every set reaches the top with 1-2 reps remaining, add about 2-5% or the smallest practical increase and return near the bottom.
For bench press at 3 sets of 6-10, results might move from 8, 8, 7 to 9, 8, 8 to 10, 10, 10 before adding load and returning near six.
Do not add weight when the extra reps required a shorter range or altered position.
After two weaker exposures, hold the load and review sleep, soreness, setup, and total work.
Record the date, exercise, load, reps, and one useful note.
Use these adjustments when fatigue or interruptions affect the sequence.
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 sets, keep 3-4 reps available, and avoid personal-record attempts.
Return to normal work only after everyday movement and warm-up performance feel normal, and reduce frequency if six days repeatedly causes trouble.
After a missed workout, do not double up or restart, and simply complete the next unfinished session.
Assess how the plan is working after six to eight weeks.
On the three-day option, remove one set from every exercise if soreness disrupts normal movement for several days.
Get individualized advice for an injury, chronic condition, pregnancy, or postpartum needs because this program is not medical advice.
Choose a suitable replacement and keep it consistent for several sessions.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
