6 day workout split
Six days means push/pull/legs twice over with one day off. High volume, each muscle twice a week — and a price: your sleep and food have to keep up.
Who it's for
For advanced lifters and people whose main hobby is the gym. Six workouts of 60–75 minutes is a lot: if you sleep six hours and skip meals, recovery won't keep up and progress will stall sooner than on three days.
1Push / Pull / Legs Program in the bot
Push / Pull / Legs. Workouts split by function: pressing muscles, pulling muscles, legs. Run the cycle 3 or 6 times a week — it flexes to whatever your schedule allows.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Push |
| Tue | Pull |
| Wed | Legs |
| Thu | Push |
| Fri | Pull |
| Sat | Legs |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 14 |
| Back | 23 |
| Shoulders | 12 |
| Side delts | 6 |
| Rear delts | 0 |
| Biceps | 12 |
| Triceps | 12 |
| Quads | 14 |
| Hamstrings | 13.5 |
| Glutes | 1.5 |
| Calves | 8 |
| Abs | 6 |
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to choose
Six days is the bot's push/pull/legs run in a loop with no gaps. If the week gets tough, drop to three days — same program, one round, nothing to rebuild. Not sure you can handle six? Look at four or five days: less volume, almost the same frequency.
How to progress
Any program works as long as the load keeps going up. The simplest way is double progression: in a "3×8–12" scheme, push the reps to 12 on every set, then add weight and start again at 8. Heavy compounds for 3–6 reps grow by weight: 2.5 kg at a time on presses and 5 kg on squats and pulls, while it keeps working.
When the weight stalls for 2–3 weeks, don't scrap the program — check sleep, food and technique first, then take a deload. More in the progressive overload guide. If you log your sets, I suggest a target for each one from your last workout.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs → Add it. The days land in your diary, and at every workout I'll suggest the weight from last time.
Prefer Telegram? Open the bot — same diary.