Bodybuilding program · Intermediate

Bodybuilding Push / Pull / Legs (6-Day)

Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.

Sessions / week: 6
Weeks: 8
Exercises: 16

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Push Day

Chest, shoulders, triceps

Exercise	Sets × reps	Muscle
Barbell Bench Press	4 × 8-12	Chest
Incline Barbell Bench Press	3 × 8-12	Chest
Incline Cable Flyes	3 × 12-15	Chest
Barbell Seated Overhead Press	3 × 8-12	Shoulders
Dumbbell Lateral Raise	3 × 12-15	Shoulders
Barbell Lying Triceps Extension	3 × 10-12	Triceps

Pull Day

Back and biceps

Exercise	Sets × reps	Muscle
Barbell Deadlift	3 × 6-10	Back
Barbell Bent Over Row	4 × 8-12	Back
Pull-Ups	3 × 8-12	Back
Chin-Ups	2 × 8-10	Back
Barbell Curl	3 × 10-12	Biceps

Leg Day

Quads, hamstrings, calves

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	4 × 8-12	Legs
Lever Alternate Leg Press	3 × 10-15	Legs
Barbell Romanian Deadlift	3 × 10-12	Hamstrings
Lever Kneeling Leg Curl	3 × 12-15	Hamstrings
Barbell Standing Calf Raises	4 × 15-20	Calves

Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.

Frequently asked questions

How many days a week is Bodybuilding Push / Pull / Legs (6-Day)?

Bodybuilding Push / Pull / Legs (6-Day) is 6 sessions per week, rotating through 3 different workouts, run for 8 weeks.

Is Bodybuilding Push / Pull / Legs (6-Day) good for beginners?

Bodybuilding Push / Pull / Legs (6-Day) is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.

How do I track Bodybuilding Push / Pull / Legs (6-Day)?

Open Bodybuilding Push / Pull / Legs (6-Day) in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.