Trenno

Advanced Push Pull Legs, 6 days

This program trains push, pull, and legs twice a week. Add weight at the top of each rep range, and rest two minutes after heavy sets, one after isolation.

Level
Advanced
Goal
Build muscle
Days per week
6 days/week
Duration
12 weeks
Equipment
Gym

Created by Trenno

Start this plan in Trenno

Week at a glance

Day 1

Push Day A

A push workout for the chest, shoulders, and triceps, opening with the heavy barbell bench press.

6 exercises
  1. Barbell Bench Press4 sets × 6–8 reps2 warm-up setsRest 2:30

    Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.

  2. Incline Dumbbell Bench Press3 sets × 8–12 repsRest 1:30

    Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.

  3. Seated Dumbbell Overhead Press3 sets × 8–12 repsRest 1:30

    Sit against the back support – any chair with a back works – and press until the elbows lock out overhead.

  4. Superset
    1. Dumbbell Lateral Raise3 sets × 12–20 repsRest 1:00

      Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.

    2. Cable Triceps Pushdown3 sets × 10–15 repsRest 1:00

      Pin the elbows to your sides and press the handle to a full lockout; only the forearms move.

  5. Overhead Dumbbell Triceps Extension3 sets × 10–15 repsRest 1:00

    Keep the elbows close to your head and lower behind your neck until you feel the stretch, then press to lockout.

Day 2

Pull Day A

A pull workout for the back (lats, traps, and rear delts) and the biceps, starting with pull-ups.

6 exercises
  1. Pull-Up4 sets × 6–10 repsRest 1:30

    Start from a dead hang and pull your chin over the bar; use the assisted pull-up, a band, or slow negatives until strict reps come.

  2. Bent-Over Barbell Row4 sets × 6–10 reps2 warm-up setsRest 2:30

    Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.

  3. Seated Cable Row3 sets × 10–12 repsRest 1:30

    Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.

  4. Superset
    1. Face Pull3 sets × 15–20 repsRest 1:00

      Set the rope at face height, pull it toward your eyes with elbows high, and finish with the upper back squeezed.

    2. EZ-Bar Biceps Curl3 sets × 8–12 repsRest 1:00

      Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.

  5. Incline Dumbbell Curl3 sets × 10–15 repsRest 1:00

    Set the bench to about forty-five degrees and let the arms hang behind you; curl without moving the upper arms.

Day 3

Legs Day A

A leg workout for the quads, hamstrings, glutes, and calves, opening with the barbell back squat. If no squat rack is free, start with the leg press and add a hack squat.

6 exercises
  1. Barbell Back Squat4 sets × 6–8 reps2 warm-up setsRest 2:30

    Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.

  2. Romanian Deadlift3 sets × 8–12 repsRest 1:30

    Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.

  3. Leg Press3 sets × 10–15 repsRest 1:30

    Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.

  4. Lying Leg Curl3 sets × 10–15 repsRest 1:00

    Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.

  5. Standing Calf Raise4 sets × 10–15 repsRest 1:00

    Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.

  6. Cable Crunch3 sets × 12–15 repsRest 1:00

    Kneel facing the machine, hold the rope by your head, and curl your ribs toward the hips – the hips stay still.

Day 4

Push Day B

A push workout that opens with the shoulders instead of the chest: shoulders, chest, and triceps.

6 exercises
  1. Seated Barbell Overhead Press4 sets × 6–8 reps2 warm-up setsRest 2:30

    Set the bench upright in the rack and press to lockout, moving your head slightly back as the bar passes your face.

  2. Incline Barbell Bench Press3 sets × 8–12 repsRest 2:30

    Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.

  3. Chest Dip3 sets × 8–12 repsRest 1:30

    Lean your torso forward and lower until the upper arms reach parallel; if dips are too hard, use the assisted chest dip.

  4. Cable Crossover3 sets × 12–15 repsRest 1:00

    Set the pulleys above shoulder height and bring the handles together in a wide arc with soft elbows.

  5. Superset
    1. Cable Lateral Raise3 sets × 12–20 repsRest 1:00

      Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.

    2. Lying Triceps Extension3 sets × 8–12 repsRest 1:00

      Lower the weight toward your forehead with the upper arms vertical and still – only the forearms move, and the elbows stay in.

Day 5

Pull Day B

A pull workout for the back and biceps that opens with the deadlift.

6 exercises
  1. Deadlift3 sets × 5–8 reps3 warm-up setsRest 3:00

    Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.

  2. Close-Grip Lat Pulldown3 sets × 8–12 repsRest 1:30

    Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.

  3. One-Arm Dumbbell Row6 sets × 8–12 reps3 per sideRest 1:30

    Brace your free hand on a bench or a chair, keep the back flat, and pull the dumbbell to your hip.

  4. Superset
    1. Cable Rear Delt Fly3 sets × 15–20 repsRest 1:00

      Sweep the arms out wide with a slight elbow bend and let the rear delts, not the traps, do the work.

    2. Barbell Biceps Curl3 sets × 8–12 repsRest 1:00

      Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.

  5. Cable Hammer Curl3 sets × 10–15 repsRest 1:00

    Keep a thumbs-up grip and your elbows pinned to your sides; curl without swinging the torso.

Day 6

Legs Day B

A leg workout focused on the quads and single-leg work, with the hack squat in place of the barbell squat.

6 exercises
  1. Hack Squat4 sets × 8–12 reps2 warm-up setsRest 2:30

    Set your feet mid-platform and squat to at least parallel; if there is no hack squat machine, use the leg press and add a set.

  2. Bulgarian Split Squat6 sets × 8–12 reps3 per sideRest 1:30

    Set your back foot on a bench a full stride behind you and keep the front shin close to vertical.

  3. Seated Leg Curl3 sets × 10–15 repsRest 1:00

    Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.

  4. Leg Extension3 sets × 12–15 repsRest 1:00

    Line your knees up with the machine's pivot and set the pad on the shins just above the ankles.

  5. Seated Calf Raise4 sets × 10–15 repsRest 1:00

    Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.

  6. Hanging Leg Raise3 sets × 8–15 repsRest 1:00

    Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.

More programs

Intermediate Upper/Lower, 4 days

Intermediate · 4 days/week · 12 weeksEquipment: Gym

Lower Body and Glutes, 3 days

Intermediate · 3 days/week · 12 weeksEquipment: Gym

Intermediate Push Pull Legs, 3 days

Intermediate · 3 days/week · 12 weeksEquipment: Gym
All programs