Strength program · Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
- Sessions / week
- 6
- Weeks
- 12
- Exercises
- 17
Push Day
Chest, shoulders, triceps
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Bench Press | 4 × 8-10 | Chest |
| Incline Barbell Bench Press | 3 × 8-10 | Chest |
| Dumbbell Flyes | 3 × 12-15 | Chest |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Dumbbell Lateral Raise | 3 × 12-15 | Shoulders |
| Barbell Lying Triceps Extension | 3 × 10-12 | Triceps |
Pull Day
Back and biceps
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Barbell Bent Over Row | 4 × 8-10 | Back |
| Pull-Ups | 3 × 8-12 | Back |
| Chin-Ups | 2 × 8-10 | Back |
| Barbell Curl | 3 × 10-12 | Biceps |
Leg Day
Quads, hamstrings, calves
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 4 × 8-10 | Legs |
| Lever Alternate Leg Press | 3 × 10-12 | Legs |
| Barbell Romanian Deadlift | 3 × 10-12 | Hamstrings |
| Lever Kneeling Leg Curl | 3 × 12-15 | Hamstrings |
| Barbell Lunge | 3 × 10 each leg | Legs |
| Barbell Standing Calf Raises | 4 × 15-20 | Calves |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Push / Pull / Legs?
Push / Pull / Legs is 6 sessions per week, rotating through 3 different workouts, run for 12 weeks.
Is Push / Pull / Legs good for beginners?
Push / Pull / Legs is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Push / Pull / Legs?
Open Push / Pull / Legs in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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