training days each week
Push / pull / legs · 6 days
workout plan.
Advanced · 6 days per week. Repeat push, pull and legs with different movements for two weekly exposures. Use it as written or change every exercise in the Setz workout builder.
Try this split in Setzhigh-frequency hypertrophy training across six sessions
Keep the order flexible around recovery.
Every day.
Every exercise.
This is a practical starting point, not a locked prescription. Keep the structure long enough to compare performance, then adjust volume and exercise choice to match your recovery and equipment.Push A
- Barbell Bench Press
- Standing Overhead Press
- Incline Dumbbell Press
- Dumbbell Lateral Raise
- Cable Triceps Pushdown
Pull A
- Conventional Deadlift
- Pull-Up
- Barbell Row
- Face Pull
- Barbell Curl
Legs A
- Back Squat
- Romanian Deadlift
- Leg Press
- Lying Leg Curl
- Standing Calf Raise
Push B
- Incline Barbell Bench Press
- Machine Shoulder Press
- Machine Chest Press
- Cable Lateral Raise
- Cable Overhead Extension
Pull B
- Lat Pulldown
- Chest-Supported Row
- Seated Cable Row
- Rear Delt Fly
- Hammer Curl
Legs B
- Hack Squat
- Barbell Hip Thrust
- Bulgarian Split Squat
- Leg Extension
- Seated Leg Curl
Run the split.
Beat your baseline.
Repeat comparable work.
Keep the main movements stable enough that weight, repetitions, and set volume mean something from one session to the next.
Make one clear move.
Add a clean repetition, use a small weight increase, or complete more useful work without letting technique collapse.
Review the whole week.
Use the Setz muscle overview to catch training gaps that one strong lift or one hard workout can hide.
Make the plan
repeatable.
Is this Push / pull / legs · 6 days plan good for advanced lifters?
It is designed as a advanced starting point. Exercise technique, recovery, and available training time still decide whether the weekly workload is appropriate for you.
How long should I follow this workout split?
Keep the core structure stable for several comparable weeks. Change the plan when your schedule, recovery, equipment, or training goal changes—not because one workout felt unusually easy or hard.
How does Setz track progress on this plan?
Setz brings the previous weight and repetitions into each set, compares the completed volume, saves the workout baseline, and shows muscle-group coverage across the week.