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Split guide

Best 6-Day Push / Pull / Legs Split for Hypertrophy

6-day Push / Pull / Legs workout split for intermediate muscle growth: weekly schedule, sets and reps, progression, and FAQ.

Overview

This 6-day Push / Pull / Legs plan is written for intermediate lifters chasing muscle growth. Push and pull (and legs, when included) rotate so each pattern recovers before the next hard hit. Sessions are built around compound lifts first, then accessories that match a hypertrophy bias. Expect roughly 45–75 minutes per workout depending on rest times and how many optional finishers you keep.

Weekly schedule

  • Day 1— Push A

    • Barbell or dumbbell bench press
    • Overhead press
    • Incline press or dips
    • Lateral raises
    • Triceps extension

  • Day 2— Pull A

    • Barbell or chest-supported row
    • Lat pulldown or pull-up
    • Seated cable row
    • Face pulls
    • Biceps curl

  • Day 3— Legs A

    • Squat or leg press
    • Romanian deadlift
    • Lunges or split squats
    • Leg curl
    • Calf raise

  • Day 4— Push B

    • Incline press
    • Seated DB press
    • Cable fly
    • Lateral raise
    • Overhead triceps

  • Day 5— Pull B

    • Deadlift or rack pull (optional)
    • Pull-up
    • Chest-supported row
    • Rear delt fly
    • Curl variation

  • Day 6— Legs B

    • Front squat or goblet squat
    • Hip thrust
    • Walking lunge
    • Leg extension
    • Standing calf

  • Day 7— Rest

    • Easy walk
    • Stretch

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters at an intermediate level who can train 6 days per week and want a clear Push / Pull / Legs structure aimed at muscle growth. Best if you can hit most sessions on schedule and recover with sleep and protein. Skip this template if your schedule only allows fewer training days than listed.

FAQ

Is a 6-day Push / Pull / Legs good for hypertrophy?
Yes, when the day count matches the split. This template keeps weekly hard sets and recovery realistic for hypertrophy at an intermediate level.
How long should each workout take?
Most sessions land in the 45–75 minute range. Shorten accessories first if you are time-crunched; keep the main compounds.
Can I swap exercises?
Swap for the same pattern (e.g. leg press for squat, chest-supported row for barbell row) if equipment or joints demand it. Keep the weekly structure.
What if I miss a day?
Skip the missed session and continue the sequence — do not stack two hard days back-to-back just to “catch up.” Consistency beats cramming.
Do I need OptaFit to follow this?
No. The guide stands alone. OptaFit helps if you also want menu calorie picks and simple workout logging on your phone.

Track this Push / Pull / Legs routine and your meals in OptaFit — scan menus for Top + Backup picks that fit calories left while you train for hypertrophy.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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