6-Day Push Pull Legs

Push, pull and legs twice a week, a different main lift each time, so every muscle gets two real sessions.

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Train this plan See the week

Free. Your weights are set for you.

Main workSupporting

days a week: 6
minutes a session: ~35
lifts: 26
muscle groups: 14
rest day: Sun

How Reckoner runs it

01A short checkReckoner asks what you lift now and how it moves. That sets a starting weight for every lift, yours and nobody else's.
02You lift, it readsLog reps and how hard each set felt. Form comes first: a set that breaks down does not count toward a heavier one.
03Next week adjustsHit the top of the rep range at a good effort and the weight goes up. Fall short and it holds. Your watch gets the new week.

About this plan

Six sessions, Monday to Saturday. Each day opens with one heavy lift while you are fresh, then the volume work. The two push, pull and leg days lead with different lifts, so the second session is a new demand rather than a repeat. If a week has to lose a day, lose a push or a pull day, never legs.

The week

Six sessions, one rest day

Every weight in this plan is set for youThe plan gives the lifts, sets and reps. Reckoner gives the load: your first weights from a short check, then up when you hit the top of the range at a good effort. That is what Yours means on every lift below.

MonPush AShoulders, triceps, chest5 lifts · 40 min5 lifts · 40 min

Order	Lift	Sets × reps	Weight
01	Barbell bench pressMain lift	3 × 6–10	Yours
02	Seated dumbbell shoulder press	3 × 8–12	Yours
03	Cable fly	2 × 10–15	Yours
04	Dumbbell lateral raise	3 × 12–15	Yours
05	Rope press-down	2 × 10–15	Yours

TuePull AUpper back, back, biceps4 lifts · 35 min4 lifts · 35 min

Order	Lift	Sets × reps	Weight
01	Barbell rowMain lift	3 × 6–10	Yours
02	Lat pull-down	3 × 8–12	Yours
03	Face pull	2 × 12–15	Yours
04	Dumbbell biceps curl	3 × 10–15	Yours

WedLegs AGlutes, lower back, hamstrings4 lifts · 35 min4 lifts · 35 min

Order	Lift	Sets × reps	Weight
01	Barbell back squatMain lift	3 × 6–10	Yours
02	Romanian deadlift	3 × 8–10	Yours
03	Seated leg curl	3 × 10–15	Yours
04	Standing calf raise	3 × 10–15	Yours

ThuPush BShoulders, triceps, chest4 lifts · 35 min4 lifts · 35 min

Order	Lift	Sets × reps	Weight
01	Barbell overhead pressMain lift	3 × 6–10	Yours
02	Incline dumbbell press	3 × 8–12	Yours
03	Cable lateral raise	3 × 12–15	Yours
04	Overhead dumbbell triceps extension	2 × 10–15	Yours

FriPull BUpper back, back, biceps4 lifts · 35 min4 lifts · 35 min

Order	Lift	Sets × reps	Weight
01	Pull-upMain lift	3 × 6–10	Yours
02	Seated cable row	3 × 8–12	Yours
03	Incline reverse fly	2 × 12–15	Yours
04	Dumbbell hammer curl	3 × 10–15	Yours

SatLegs BGlutes, quads, hamstrings5 lifts · 40 min5 lifts · 40 min

Order	Lift	Sets × reps	Weight
01	Leg pressMain lift	3 × 8–12	Yours
02	Barbell hip thrust	3 × 8–12	Yours
03	Lying leg curl	3 × 10–15	Yours
04	Leg extension	2 × 12–15	Yours
05	Seated calf raise	3 × 12–15	Yours

SunRestStrength is built in the recovery, so this day is part of the plan.

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Free on Reckoner. Start Monday or any day you pick. It runs on your Garmin too.

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Goal Build muscle

Days 6 a week

Suits Six months or more of lifting

Needs Barbell, bench, cable, dumbbell, incline bench, calf machine, lat pulldown machine, leg curl machine, leg extension machine, leg press machine, pull up bar, rack. Reckoner swaps any you do not have.

Reckoner's read

7 of 9 muscles trained twice a week
Weekly sets on target for 4 of 9 muscles
Chest: 8 sets a week. We aim for 10 to 14 to build muscle
Push and pull balanced, 1 rest day

Reckoner fits the sets to you once you start.

Worked out by the engine from the plan itself, against the band for a building muscle goal. The same read every plan gets.

Six days. Every weight set for you.

Free on Reckoner. Leave any time and keep your history.

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