Push Pull Legs Workout Program — 6 Days a Week, 12 Weeks (PDF + Tracker)
Train every muscle twice a week. Six focused days — Push, Pull and Legs, run through twice. The high-frequency, high-volume split serious lifters grow on. Twelve weeks, every set, rep, and weight decided for you. Which Push/Pull/Legs program matches your week? Push Pull Legs (3x) — prefer three days? The classic split: one Push, one Pull, one Legs day. → Push Pull Legs (6x) — you're here. Every muscle trained twice a week — maximum frequency and volume. 📘 Inside the 103-page guide 72 workouts — six distinct days, all 12 weeks, written out set by set Double progression — the simple method that adds strength & size every week A form-demo video on every single lift A warm-up for every training day A swap for every exercise — busy rack or cranky joint? covered Bonus: picking your weights, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel tracker Log every set, weight & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Strength Base · build the foundation Block 2 — Hypertrophy · pack on size Block 3 — Peak · sharpen and get strong Barbell, dumbbell, machine & cable options on every movement Who it's for Dedicated lifters who can commit to six sessions a week Intermediate to advanced — you recover well and want high frequency Anyone chasing maximum size with every muscle hit twice a week What you get ✅ 103-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 72 workouts across 3 blocks ✅ Double progression that works every week ✅ Warm-ups, swaps & a demo on every lift ✅ Works on any device — yours forever Common questions Is 6 days a week too much? Not if you recover well. It's built with smart progression and rotating volume so six days is challenging but sustainable. Should I pick 6x or 3x? Choose 6x if you can train six days and want every muscle hit twice a week. If three days fits your life, go with Push Pull Legs (3x). What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Can I use it on my phone? Yes — log right on the page, or print all 12 weeks. Six days. Every muscle, twice. Show up and grow.