Push Pull Legs 6 days
Best work out split for hypertrophy and muscle gain.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Bench Press (Close Grip) | 3 | 12 reps | @8 |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 5 | Push Up | 2 | 0 reps | @10 |
| 6 | Wrist Curls | 3 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhand Row | 3 | 12 reps | @8.5 |
| 2 | Underhand Row | 3 | 12 reps | @8.5 |
| 3 | Single Arm High Row (Cable) | 3 | 15 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 3 | 15 reps | @8.5 |
| 5 | Preacher Curl (Dumbbell) | 3 | 15 reps | @8.5 |
| 6 | Zottman Curl | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Nordic Curl | 2 | 10 reps | @8.5 |
| 2 | Goblet Squat | 3 | 12 reps | @8.5 |
| 3 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps | @8.5 |
| 4 | Hip Thrust (Bodyweight) | 3 | 12 reps | @8.5 |
| 5 | Standing Calf Raise | 3 | 15 reps | @8.5 |
| 6 | V-Up | 3 | 15 reps | @8.5 |
| 7 | Lying Leg Raise | 3 | 15 reps | @8.5 |
| 8 | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps | @8.5 |
| 9 | Abs Crunch (Weighted) | 3 | 20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Dumbbell) | 3 | 12 reps | @8.5 |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | @8.5 |
| 3 | Overhead Press (Dumbbell) | 3 | 12 reps | @8.5 |
| 4 | Tricep Kickback | 3 | 15 reps | @8.5 |
| 5 | Skull Crusher (Dumbbell) | 3 | 12 reps | @8.5 |
| 6 | Front Raise | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Reverse Fly | 3 | 12 reps | @8.5 |
| 2 | Pullover (Dumbbell) | 3 | 12 reps | @8.5 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 15 reps | @8.5 |
| 4 | Seated Dumbbell Curl | 3 | 15 reps | @8.5 |
| 5 | Hammer Curl (Dumbbell) | 3 | 12 reps | @8.5 |
| 6 | Spider Curl | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Squat | 3 | 10 reps | @8.5 |
| 2 | Reverse Lunge (Dumbbell) | 3 | 10 reps | @8.5 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8.5 |
| 4 | Standing Calf Raise | 3 | 15 reps | @8.5 |
| 5 | Hollow Hold | 2 | 45 min | @8.5 |
| 6 | Decline Crunch (Weighted) | 3 | 12 reps | @8.5 |
| 7 | Lying Leg Raise | 3 | 15 reps | @8.5 |
| 8 | Plank | 3 | 16 min | @8.5 |
Common questions
Yes, Push Pull Legs 6 days is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Push Pull Legs 6 days is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Push Pull Legs 6 days is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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