6-Day Push, Pull, Legs Program

Day 1: Push (Chest, Shoulders, Triceps)

• Barbell Bench Press: 4 sets of 6-8 reps
• Overhead Dumbbell Shoulder Press: 4 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Lateral Raises: 3 sets of 12-15 reps
• Triceps Dips (Bodyweight or Weighted): 3 sets of 8-12 reps
• Overhead Dumbbell Triceps Extension: 3 sets of 10-12 reps

Day 2: Pull (Back, Biceps)

• Pull-Ups: 4 sets to failure (aim for 6-10 reps)
• Barbell Bent-Over Rows: 4 sets of 6-8 reps
• Dumbbell Single-Arm Rows: 3 sets of 8-12 reps per arm
• Hex Bar Shrugs: 3 sets of 12-15 reps
• Barbell Biceps Curls: 3 sets of 10-12 reps
• Hammer Curls with Dumbbells: 3 sets of 10-12 reps

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

• Back Squats (Barbell): 4 sets of 6-8 reps
• Romanian Deadlifts (Barbell or Dumbbells): 4 sets of 8-10 reps
• Walking Lunges (Dumbbells): 3 sets of 12 steps per leg
• Hex Bar Deadlifts: 3 sets of 8-10 reps
• Calf Raises (Bodyweight or Weighted): 4 sets of 15-20 reps

Day 4: Push

Repeat Day 1 with slight variations, such as:

• Replace Barbell Bench Press with Incline Bench Press
• Swap Overhead Dumbbell Press with Barbell Overhead Press

Day 5: Pull

Repeat Day 2 with slight variations, such as:

• Replace Barbell Rows with Pendlay Rows
• Swap Barbell Curls for Preacher Curls using the adjustable bench

Day 6: Legs

Repeat Day 3 with slight variations, such as:

• Replace Back Squats with Front Squats
• Swap Romanian Deadlifts for Sumo Deadlifts
• Add Goblet Squats for additional volume