# Push/Pull/Legs – 6-Day (Advanced)

> Push, pull and legs twice a week. The first round is heavy straight sets; the second is higher-volume work with drop sets, failure sets and supersets.

Goal: Muscle Gain · Level: Advanced · Equipment: Barbell، Dumbbells، Cables، Machine، Bench، Pull-Up Bar · 6 days/week · ~60 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/adv-ppl-6day-gym

_Updated 10 October 2026_

## Who is this plan for?

PPL twice a week is one of the most effective layouts for experienced lifters: every muscle gets two sessions a week, and each day has a clear job. This version gives the two rounds different jobs too.

The A days are heavy. Each starts with a big compound (bench, deadlift, squat) in the 5-6 rep range with long rest, followed by a few strength-focused accessories. No intensity techniques. The B days are for volume: machines, cables and dumbbells in the 10-15 range, where you finish an exercise with a drop set, take a machine set to failure and pair accessories in supersets.

Weekly volume is about 14-18 hard sets per major muscle. Progress the A-day lifts by adding a little weight whenever you hit the top of the rep range, and the B-day work by adding reps.

Run Push A, Pull A, Legs A, Push B, Pull B, Legs B, then rest. After 6-8 weeks take a lighter week.

## The full 6-day plan: exercises, sets and reps

### Day 1 – Push A (Heavy) — Chest, Shoulders & Triceps

- **Barbell Bench Press** — 4 sets × 5-6 reps, rest 180s
- **Barbell Overhead Press** — 3 sets × 6-8 reps, rest 150s
- **Dumbbell Incline Press** — 3 sets × 8-10 reps, rest 120s
- **Cable Lateral Raise** — 3 sets × 12-15 reps, rest 60s
- **Cable Triceps Pushdown** — 3 sets × 10-12 reps, rest 60s

### Day 2 – Pull A (Heavy) — Back & Biceps

- **Barbell Deadlift** — 3 sets × 5 reps, rest 210s
- **Pull-Up** — 4 sets × 6-8 reps, rest 150s
- **Barbell Row** — 3 sets × 6-8 reps, rest 120s
- **Cable Face Pull** — 3 sets × 15 reps, rest 60s
- **Barbell Curl** — 3 sets × 8-10 reps, rest 90s

### Day 3 – Legs A (Heavy)

- **Barbell Squat** — 4 sets × 5-6 reps, rest 180s
- **Romanian Deadlift** — 3 sets × 8 reps, rest 150s
- **Machine Leg Press** — 3 sets × 10 reps, rest 120s
- **Machine Seated Leg Curl** — 3 sets × 10-12 reps, rest 75s
- **Smith Machine Calf Raise** — 4 sets × 10-12 reps, rest 60s

### Day 4 – Push B (Volume) — Chest, Shoulders & Triceps

- **Machine Incline Chest Press** — 3 sets × 10-12 reps, rest 90s
- **Dumbbell Shoulder Press** — 3 sets × 10-12 reps, rest 90s
- **Cable Crossover** — 3 sets × 12-15 reps, rest 60s, drop set on the last set
- **Dumbbell Lateral Raise** — 4 sets × 15 reps, rest 60s, last set to failure
- **Cable Rope Overhead Triceps Extension** — 3 sets × 12 reps, rest 60s, superset A
- **Cable Lateral Raise** — 3 sets × 15 reps, rest 60s, superset A

### Day 5 – Pull B (Volume) — Back & Biceps

- **Cable Lat Pulldown** — 3 sets × 10-12 reps, rest 90s
- **Machine Chest-Supported Row** — 3 sets × 10-12 reps, rest 90s, last set to failure
- **Cable Straight-Arm Pulldown** — 3 sets × 12-15 reps, rest 60s, drop set on the last set
- **Machine Reverse Pec Deck** — 3 sets × 15 reps, rest 60s, superset A
- **Dumbbell Hammer Curl** — 3 sets × 12 reps, rest 60s, superset A
- **Cable Biceps Curl** — 2 sets × 12-15 reps, rest 60s, last set to failure

### Day 6 – Legs B (Volume)

- **Machine Hack Squat** — 3 sets × 10-12 reps, rest 120s
- **Barbell Hip Thrust** — 3 sets × 10 reps, rest 120s
- **Dumbbell Bulgarian Split Squat** — 3 sets × 10 per leg, rest 90s
- **Machine Leg Extension** — 3 sets × 15 reps, rest 60s, drop set on the last set
- **Machine Prone Leg Curl** — 3 sets × 12 reps, rest 60s, last set to failure
- **Machine Seated Calf Raise** — 4 sets × 15 reps, rest 45s

## Frequently asked questions

### What equipment do I need for the Push/Pull/Legs 6-Day plan?

The Push/Pull/Legs 6-Day plan uses a barbell, dumbbells, a cable machine, gym machines, a bench and pull-up bar.

### Is the Push/Pull/Legs 6-Day plan good for beginners?

The Push/Pull/Legs 6-Day plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.

### Is the Push/Pull/Legs 6-Day plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### Is six days a week too much?

For an experienced lifter who sleeps and eats well, no. Each muscle still gets about 72 hours between sessions. If you cannot recover, run it as a rolling three-on, one-off schedule instead.

### What does "last set to failure" mean?

On that exercise, do your normal sets, then on the final set keep going until you cannot complete another rep with good form. It only appears on machine, cable and isolation work, where failing a rep is safe. Never take heavy squats, deadlifts or bench presses to failure.

### How do drop sets work in the app?

When you finish the last set of an exercise marked "Drop set", the tracker adds a drop: reduce the weight by about 25% and keep going straight away with no rest. Log the drop like any other set.

### Why are the A and B days different?

Heavy, low-rep work builds strength and moderate-to-high-rep work drives size. Doing both every week covers both, and keeping the techniques on the B days means the heavy days are never done tired.

## Safety notes

Six days is a lot: sleep, food and the rest day decide whether you recover. If performance drops two sessions in a row, take an extra rest day. Keep A-day compounds one to two reps short of failure and use a spotter or safety pins. Take a lighter week every 5-6 weeks.