Original starter · 6 weeks
Push Pull Legs
Train every muscle twice a week with the classic push, pull and legs split, built for steady muscle gain.
6weeks
6days a week
36sessions
599working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 96 | 60 | −37% |
|---|
| Total reps | 876 | 560 | −36% |
|---|
| Reps per set | 9.1 | 9.3 | +2% |
|---|
| Average RPE | 7.2 | 6.2 | −14% |
|---|
Week 1
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell shoulder press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Incline dumbbell press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated cable row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Face pull | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell bench press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dip | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Chest-supported dumbbell row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Rear delt fly | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg extension | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
Week 2
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell shoulder press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Incline dumbbell press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 8 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Lat pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Seated cable row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Face pull | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Romanian deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Leg press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell bench press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 8 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Chest-supported dumbbell row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Rear delt fly | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Leg extension | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
Week 3
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell shoulder press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated cable row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Face pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell bench press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dip | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Rear delt fly | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Leg curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 4
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| Dumbbell shoulder press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Triceps pushdown | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated cable row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Face pull | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dumbbell curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Calf raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| Dumbbell bench press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dip | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead triceps extension | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Rear delt fly | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hammer curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 5-7 | RPE 8.5 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg extension | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Leg curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging knee raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 5
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| Dumbbell shoulder press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Triceps pushdown | 4 × 12-15 | RPE 9 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated cable row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Face pull | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Dumbbell curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Calf raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| Dumbbell bench press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dip | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead triceps extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Rear delt fly | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 5-7 | RPE 9 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Leg curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hanging knee raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
Week 6
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| Dumbbell shoulder press | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Incline dumbbell press | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Dumbbell lateral raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Triceps pushdown | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell row | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| Lat pulldown | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Seated cable row | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Face pull | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Dumbbell curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| Romanian deadlift | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Leg press | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Leg curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Calf raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| Dumbbell bench press | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Dip | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Dumbbell lateral raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Overhead triceps extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-up · Add load once 8 reps is easy | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Chest-supported dumbbell row | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Rear delt fly | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 2 × 6-8 | RPE 6 | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8-10 | RPE 6 | 02:00 |
|---|
| Leg extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Leg curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hanging knee raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|