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Push, pull, legs, twice

by openGym

Six days on, one off. Every muscle twice a week, with a heavier day and a lighter, pumpier day for each, for people who like living at the gym.

Days a week
6
Per session
65 min
Level
Advanced
Goal
Muscle
Split
Push, pull, legs
Sets a week
102
  • gym
  • six days
  • volume

The week

  1. Monday: Push, heavy
  2. Tuesday: Pull, heavy
  3. Wednesday: Legs, heavy
  4. Thursday: Push, volume
  5. Friday: Pull, volume
  6. Saturday: Legs, volume
  7. Sunday: Rest

The 6 sessions

Push, heavy

5 exercises, 17 sets
  1. Barbell bench press 4 × 6 repsrest 2:30
  2. Barbell standing military press 3 × 8 repsrest 2:00
  3. Barbell incline bench press 3 × 10 repsrest 1:30
  4. Dumbbell lateral raise 4 × 15 repsrest 1:00
  5. Cable triceps pushdown (v-bar) 3 × 12 repsrest 1:00
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Pull, heavy

5 exercises, 16 sets
  1. Barbell deadlift 3 × 5 repsrest 3:00
  2. Pull-up 4 × 8 repsrest 2:00
  3. Barbell bent over row 3 × 10 repsrest 1:30
  4. Cable standing face pull 3 × 15 repsrest 1:00
  5. Barbell curl 3 × 10 repsrest 1:00
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Legs, heavy

5 exercises, 17 sets
  1. Barbell full squat 4 × 6 repsrest 3:00
  2. Barbell romanian deadlift 3 × 10 repsrest 2:00
  3. Sled 45° leg press 3 × 12 repsrest 1:30
  4. Lever lying leg curl 3 × 12 repsrest 1:00
  5. Lever standing calf raise 4 × 15 repsrest 45 s
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Push, volume

5 exercises, 16 sets
  1. Dumbbell bench press 4 × 10 repsrest 1:30
  2. Dumbbell standing overhead press 3 × 10 repsrest 1:30
  3. Chest dip 3 × 10 repsrest 1:30
  4. Cable lateral raise 3 × 15 repsrest 45 s
  5. Cable pushdown (with rope attachment) 3 × 12 repsrest 45 s
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Pull, volume

5 exercises, 17 sets
  1. Cable lat pulldown full range of motion 4 × 10 repsrest 1:30
  2. Cable rope seated row 4 × 10 repsrest 1:30
  3. Dumbbell bent over row 3 × 12 repsrest 1:00
  4. Dumbbell lying rear lateral raise 3 × 15 repsrest 45 s
  5. Dumbbell hammer curl 3 × 12 repsrest 45 s
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Legs, volume

6 exercises, 19 sets
  1. Dumbbell bulgarian split squat 3 × 10 repsrest 1:30 Each leg.
  2. Barbell hip thrust 3 × 10 repsrest 1:30
  3. Lever leg extension 3 × 15 repsrest 1:00
  4. Lever lying leg curl 3 × 15 repsrest 1:00
  5. Lever standing calf raise 4 × 15 repsrest 45 s
  6. Hanging leg raise 3 × 10 repsrest 1:00
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From openGym

The first three days lead with a heavy compound lift in low reps; the second three use dumbbells, cables and machines for more reps. Keep a rep or two in the tank on the accessories, you will be back for more in three days.

If six days turns out to be one too many, drop the last legs day and you have a perfectly respectable five-day plan.

Where the work goes

102 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Hamstrings18.5 sets
  • Triceps17.5 sets
  • Upper back16.5 sets
  • Quads16 sets
  • Chest15.5 sets
  • Biceps15 sets
  • Calves14.5 sets
  • Front delts13 sets
  • Forearms13 sets
  • Glutes12.5 sets
  • Side delts10 sets
  • Abs9.5 sets

What you need

  • Pull-up bar
  • Bench
  • Dumbbells
  • Barbell
  • Cable
  • Machines

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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