All LevelsFree

Push/Pull/Legs 6 Day Split

Train hard, recover fast, grow every week.

Tyler· Mar 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Advanced, Intermediate, Novice

Goal

Bodybuilding, Athletics, Muscle & Sculpting, Powerlifting

Equipment

Full Gym

Session length

90 min

WHAT IS A PUSH / PULL / LEGS (PPL) PROGRAM? Push/Pull/Legs is a 6-day training split where you divide workouts by movement patterns and muscle groups. Each muscle group gets trained twice per week, which is ideal for both strength and muscle growth. • Push: Chest, shoulders, triceps • Pull: Back, biceps • Legs: Quads, hamstrings, glutes, calves ⸻ WEEKLY SPLIT • Monday: Push • Tuesday: Pull • Wednesday: Legs • Thursday: Push • Friday: Pull • Saturday: Legs • Sunday: Rest ⸻ WHY RUN PPL? • Hits each muscle group 2x per week • Easy to organize and stay consistent • Balanced for size and strength • Flexible—you can adjust volume and intensity easily ⸻ WHO IS IT FOR? • Best for beginner to advanced lifters • Works especially well if you can train 5–6 days per week • Great if your goal is building muscle and getting stronger ⸻ Rep Range: • 8–15 reps ⸻ PROGRESSION • Try to add weight or reps every week • If you stall, keep the weight and improve reps/form • Once you hit the top of your rep range → increase weight ⸻ REST TIMES • Compounds: 2–3 minutes • Accessories: 1–2 minutes ⸻ HOW LONG TO RUN IT • Run for 6–12+ weeks • No strict end—just adjust when progress slows ⸻ RECOVERY • Sleep 7+ hours • Eat enough protein • If you feel beat up, take an extra rest day or reduce volume ⸻ WORKOUT LENGTH • Typically 60–120 minutes per session

Who it's for

Athletes of all experience levels

Powerlifters focused on the squat, bench, and deadlift

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Front Delts

10.3%

Quadriceps

8.5%

Upper Back

8.5%

Biceps

8.5%

Glutes

7.7%

Hamstrings

6.8%

Middle Delts

6.8%

Lats

6.8%

Abs

5.1%

Chest

5.1%

Lower Back

3.4%

Calves

3.4%

Forearms

2.6%

Olympic

1.7%

Adductors

0.9%

Abductors

0.9%

Rear Delts

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Squat (Barbell)	4	8–12 reps
2	Power Clean	4	8–12 reps
3	Romanian Deadlift (Barbell)	4	8–12 reps
4	Leg Curl	4	8–12 reps
5	Leg Extension	4	8–12 reps
6	Seated Calf Raise	4	8–12 reps
7	Standing Calf Raise	4	8–12 reps
8	Leg Press (45 Degrees)	4	8–12 reps
9	Abs Crunch (Machine)	4	8–12 reps

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	4	8–12 reps
2	Incline Bench Press (Barbell)	4	8–12 reps
3	Chest Fly (Machine)	4	8–12 reps
4	Tricep Pushdown (Cable)	4	8–12 reps
5	Tricep Kickback	4	8–12 reps
6	Skull Crusher (Dumbbell)	4	8–12 reps
7	Seated Shoulder Press (Dumbbell)	4	8–12 reps
8	Lateral Raise (Dumbbell)	4	8–12 reps
9	Shoulder Press (Machine)	4	8–12 reps

#	Exercise	Sets	Reps
1	Pendlay Row	4	8–12 reps
2	Chest Supported Row (Machine)	4	8–12 reps
3	Lat Pulldown	4	8–12 reps
4	Seated Row (Cable)	4	8–12 reps
5	Back Extension	4	8–12 reps
6	Upright Row (Dumbbell)	4	8–12 reps
7	Bicep Curl (Barbell)	4	8–12 reps
8	Preacher Curl (Barbell)	4	8–12 reps
9	Concentration Curl	4	8–12 reps

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	4	8–12 reps
2	Incline Bench Press (Barbell)	4	8–12 reps
3	Chest Fly (Machine)	4	8–12 reps
4	Tricep Pushdown (Cable)	4	8–12 reps
5	Tricep Kickback	4	8–12 reps
6	Skull Crusher (Dumbbell)	4	8–12 reps
7	Seated Shoulder Press (Dumbbell)	4	8–12 reps
8	Lateral Raise (Dumbbell)	4	8–12 reps
9	Shoulder Press (Machine)	4	8–12 reps

#	Exercise	Sets	Reps
1	Pendlay Row	4	8–12 reps
2	Chest Supported Row (Machine)	4	8–12 reps
3	Lat Pulldown	4	8–12 reps
4	Seated Row (Cable)	4	8–12 reps
5	Back Extension	4	8–12 reps
6	Upright Row (Dumbbell)	4	8–12 reps
7	Bicep Curl (Barbell)	4	8–12 reps
8	Preacher Curl (Barbell)	4	8–12 reps
9	Concentration Curl	4	8–12 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	4	8–12 reps
2	Power Clean	4	8–12 reps
3	Romanian Deadlift (Barbell)	4	8–12 reps
4	Leg Curl	4	8–12 reps
5	Leg Extension	4	8–12 reps
6	Seated Calf Raise	4	8–12 reps
7	Standing Calf Raise	4	8–12 reps
8	Leg Press (45 Degrees)	4	8–12 reps
9	Abs Crunch (Machine)	4	8–12 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Push/Pull/Legs 6 Day Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. 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 90 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 Day Split 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 12 weeks. 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 Day Split 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.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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