6 Day Push Pull Legs: Beginner, Build Muscle
A 6-day program for beginners, aimed at building muscle.
- 6 days a week
- Push/pull/legs
- Full gym
- about 20–30 min
- No cardio
- You’ll need: barbell, adjustable bench, dumbbells, lat pulldown, cable row, cable machine, 7 weight machines
Each week
Push A
- Chest Press Machine — 3 × 8–12
- Incline Dumbbell Press — 3 × 8–12
- Shoulder Press Machine — 3 × 8–12
- Dumbbell Lateral Raise — 3 × 10–12
- Cable Tricep Pushdown — 3 × 10–12
Pull A
- Lat Pulldown (Wide Grip) — 3 × 8–12
- Seated Cable Row — 3 × 8–12
- Reverse Pec Deck / Machine Rear Delt Fly — 3 × 10–12
- Dumbbell Curl — 3 × 8–12
Legs A
- Leg Press — 3 × 8–12
- Dumbbell RDL — 3 × 8–12
- Cable Pull Through — 3 × 10–12
- Standing Calf Raise — 3 × 10–12
- Plank — 3 × 1 min
Push B
- Dumbbell Bench Press — 3 × 8–12
- Incline Chest Press Machine — 3 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Cable Lateral Raise — 3 × 10–12
- Overhead Dumbbell Extension — 3 × 10–12
Pull B
- Close Grip Lat Pulldown — 3 × 8–12
- Chest Supported Dumbbell Row — 3 × 8–12
- Rear Delt Fly — 3 × 10–12
- Hammer Curl — 3 × 8–12
Legs B
- Hack Squat — 3 × 8–12
- Romanian Deadlift (RDL) — 3 × 8–12
- Seated Hip Abductor — 3 × 10–12
- Leg Press Calf Raise — 3 × 10–12
- Crunch — 3 × 12–15
Report card
- Weekly volume — worth a look. Quads gets too little work; Shoulders is likely past the point of diminishing returns.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — worth a look. pressing outweighs pulling.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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