Program · intermediate
Push/Pull/Legs 6x (gym, intermediate-advanced)
Push/Pull/Legs 6x (gym, intermediate-advanced) is a 6-day-a-week template for a full gym, built for intermediate lifters. Each session runs about 60 minutes and fits muscle gain, recomposition goals. Across 6 session types and 32 exercise slots, a real run of this template pulls in movements like Barbell bench press, Barbell overhead press, Cable fly (crossover), Cable lateral raise.
The 12-week structure runs three 4-week phases — Base, then Build, then Peak — with a deload in week 12. Progression is double progression: work up the rep range first, then add load. It also carries 15 minutes of walk on 6 days a week.
Session Push1
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell bench press | push_h | 4 | 6-10 | 120s |
| Barbell overhead press | push_v | 3 | 8-12 | 90s |
| Cable fly (crossover) | push_h | 3 | 10-15 | 60s |
| Cable lateral raise | push_v | 3 | 12-20 | 45s |
| Machine shoulder press | push_v | 3 | 10-15 | 45s |
Session Pull1
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Assisted pull-up machine | pull_v | 4 | 6-10 | 120s |
| Barbell bent-over row | pull_h | 4 | 8-12 | 90s |
| Face pull | pull_h | 3 | 15-20 | 45s |
| Barbell / EZ-bar curl | pull_v | 3 | 10-15 | 45s |
| Mountain climber | core | 3 | 10-15 | 45s |
Session Legs1
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell back squat | squat | 4 | 6-10 | 150s |
| Barbell deadlift (conventional) | hinge | 3 | 8-12 | 120s |
| Smith machine split squat | lunge | 3 | 8-12/side | 90s |
| Barbell Romanian deadlift | hinge | 3 | 10-15 | 60s |
| Seated calf raise | squat | 3 | 12-20 | 45s |
Session Push2
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell overhead press | push_v | 4 | 6-10 | 120s |
| Barbell bench press | push_h | 3 | 8-12 | 90s |
| Cable fly (crossover) | push_h | 3 | 10-15 | 60s |
| Cable lateral raise | push_v | 3 | 12-20 | 45s |
| Machine shoulder press | push_v | 3 | 10-15 | 45s |
Session Pull2
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell bent-over row | pull_h | 4 | 6-10 | 120s |
| Assisted pull-up machine | pull_v | 4 | 8-12 | 90s |
| Lat pulldown | pull_v | 3 | 12-15 | 60s |
| Face pull | pull_h | 3 | 15-20 | 45s |
| Barbell / EZ-bar curl | pull_v | 3 | 10-15 | 45s |
| Front-rack carry | carry | 2 | 20-40m | 60s |
Session Legs2
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell deadlift (conventional) | hinge | 4 | 5-8 | 150s |
| Barbell back squat | squat | 3 | 10-15 | 120s |
| Smith machine split squat | lunge | 3 | 8-12/side | 90s |
| Hack squat machine | squat | 3 | 12-20 | 60s |
| Seated calf raise | squat | 3 | 12-20 | 45s |
| Mountain climber | core | 3 | 20-45s | 45s |
Phases
| Weeks | Phase | Note |
|---|---|---|
| 1–4 | Base | RIR 2-3. Do NOT add sets yet; 6 days is already high frequency. Sleep 7-9 h is non-negotiable. |
| 5–8 | Build | Add one set to the first slot of each session. RIR 1-2 on isolations. |
| 9–12 | Peak | RIR 0-1 on isolation work, RIR 1 on compounds. Week 12 deload (4 sessions). |
Who it fits
Goals: muscle gain, recomposition. Setup: a full gym. Level: intermediate.
Questions people ask
- Who is Push/Pull/Legs 6x (gym, intermediate-advanced) for?
- Intermediate lifters training 6 days a week with a full gym, aiming at muscle gain, recomposition.
- How long are the sessions?
- About 60 minutes per session, 6 sessions a week across a 12-week block with a deload in week 12.
- How does the program progress?
- Work within the rep range at the given RIR. When all sets hit the top of the rep range at 2 RIR, add 2.5 kg (upper body, dumbbells/plates) or 5 kg (lower body / machines) next session and drop back to the bottom of the range. If a set misses the bottom of the range, hold the weight. Two consecutive stalls on an exercise: swap to a substitute for the rest of the phase.