Six Days. One Goal. Total Transformation.
If you're serious about building muscle, increasing strength, and transforming your physique, a 6-day training split is one of the most effective approaches available. It allows you to hit every muscle group twice per week with enough volume to drive serious growth, while still giving each muscle adequate recovery time. Here's your complete 6-day plan.
The Split: Push / Pull / Legs x2
The Push/Pull/Legs (PPL) split is the gold standard for intermediate to advanced lifters. Each muscle group is trained twice per week across 6 days, with one full rest day for recovery.
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
- Day 4: Push (Chest, Shoulders, Triceps)
- Day 5: Pull (Back, Biceps)
- Day 6: Legs (Quads, Hamstrings, Glutes, Calves)
- Day 7: Rest & Active Recovery
Day 1: Push — Chest, Shoulders & Triceps (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 4-6 |
| Incline Dumbbell Press | 3 | 8-10 |
| Overhead Barbell Press | 4 | 5-7 |
| Lateral Raises | 3 | 12-15 |
| Tricep Dips (weighted) | 3 | 8-10 |
| Cable Tricep Pushdown | 3 | 12-15 |
Day 2: Pull — Back & Biceps (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 4-6 |
| Weighted Pull-Ups | 4 | 6-8 |
| Barbell Row | 4 | 6-8 |
| Seated Cable Row | 3 | 10-12 |
| Barbell Curl | 3 | 8-10 |
| Hammer Curl | 3 | 10-12 |
Day 3: Legs (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 4-6 |
| Romanian Deadlift | 4 | 6-8 |
| Leg Press | 3 | 10-12 |
| Walking Lunges | 3 | 12 each leg |
| Leg Curl | 3 | 10-12 |
| Standing Calf Raise | 4 | 15-20 |
Day 4: Push — Chest, Shoulders & Triceps (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Press | 4 | 8-10 |
| Cable Fly / Pec Deck | 3 | 12-15 |
| Dumbbell Shoulder Press | 4 | 10-12 |
| Cable Lateral Raise | 3 | 15-20 |
| Rear Delt Fly | 3 | 15-20 |
| Skull Crushers | 3 | 10-12 |
Day 5: Pull — Back & Biceps (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 10-12 |
| Single-Arm Dumbbell Row | 3 | 10-12 each |
| Cable Row (wide grip) | 3 | 12-15 |
| Face Pulls | 3 | 15-20 |
| Incline Dumbbell Curl | 3 | 10-12 |
| Cable Curl | 3 | 12-15 |
Day 6: Legs (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Hack Squat / Front Squat | 4 | 10-12 |
| Bulgarian Split Squat | 3 | 10-12 each |
| Leg Extension | 3 | 12-15 |
| Lying Leg Curl | 3 | 12-15 |
| Hip Thrust | 4 | 10-12 |
| Seated Calf Raise | 4 | 15-20 |
Day 7: Rest & Active Recovery
Take this day seriously. Go for a walk, do light stretching or yoga, foam roll tight muscles, and prioritise sleep and nutrition. Recovery is where the gains are made.
Key Principles to Make This Plan Work
- Progressive overload — add weight or reps every session
- Protein intake — 1.6-2.2g per kg of bodyweight daily
- Caloric surplus — eat slightly above maintenance to fuel growth
- Sleep — 7-9 hours every night without compromise
- Consistency — follow the plan for at least 12 weeks before judging results
Who Is This Plan For?
This 6-day PPL split is best suited for intermediate lifters (6+ months of consistent training) who can commit to 6 days per week. Beginners should start with a 3-day full body programme before progressing to this split.
Gear Up for the Grind
Six days a week demands gear that keeps up. The Beast Mentality Warrior Collection is built for athletes who show up every single day — bold, functional, and made for the long haul.
Six days. Full commitment. No excuses. Beast Mentality.
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