The program
Powerbuilding 6-Day Push/Pull/Legs: Free Spreadsheet, Percentages & Tracker
Free Powerbuilding 6-Day Push/Pull/Legs spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 6 days/week
- Length
- 8 weeks
- Main lifts
- 23
What you’ll train
The main movements in this program.
- Bench Press
- Overhead Press
- Incline Dumbbell Press
- Lateral Raise
- Skull Crusher
- Deadlift
- Barbell Row
- Pull-Up
- Face Pull
- Barbell Curl
- Squat
- Romanian Deadlift
- Leg Press
- Standing Calf Raise
- Cable Flye
- Cable Pushdown
- Lat Pulldown
- Seated Cable Row
- Hammer Curl
- Leg Curl
- Leg Extension
- Seated Calf Raise
- Hanging Leg Raise
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Powerbuilding 6-Day Push/Pull/Legs spreadsheet
Calculate your Powerbuilding 6-Day Push/Pull/Legs weights
Free Powerbuilding 6-Day Push/Pull/Legs spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Heavy Push | Bench Press | 4 | 5 | 80% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Pause each rep briefly on the chest |
| Heavy Push | Overhead Press | 3 | 6 | 65% | 95 lbs | 1×25 | — |
| Heavy Push | Incline Dumbbell Press | 3 | 10 | — | — | — | — |
| Heavy Push | Lateral Raise | 3 | 15 | — | — | — | — |
| Heavy Push | Skull Crusher | 3 | 10 | — | — | — | — |
| Heavy Pull | Deadlift | 3 | 5 | 80% | 290 lbs | 2×45 + 1×25 + 1×5 + 1×2.5 | Reset on the floor between reps |
| Heavy Pull | Barbell Row | 4 | 6 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Heavy Pull | Pull-Up | 3 | 8 | — | — | — | — |
| Heavy Pull | Face Pull | 3 | 15 | — | — | — | — |
| Heavy Pull | Barbell Curl | 3 | 10 | — | — | — | — |
| Heavy Legs | Squat | 4 | 5 | 80% | 250 lbs | 2×45 + 1×10 + 1×2.5 | Brace hard and hit depth every rep |
| Heavy Legs | Romanian Deadlift | 3 | 8 | — | — | — | — |
| Heavy Legs | Leg Press | 3 | 12 | — | — | — | — |
| Heavy Legs | Standing Calf Raise | 4 | 12 | — | — | — | — |
| Volume Push | Overhead Press | 4 | 8 | 65% | 95 lbs | 1×25 | — |
| Volume Push | Bench Press | 3 | 10 | 62.5% | 140 lbs | 1×45 + 1×2.5 | — |
| Volume Push | Cable Flye | 3 | 12 | — | — | — | — |
| Volume Push | Lateral Raise | 4 | 15 | — | — | — | — |
| Volume Push | Cable Pushdown | 3 | 12 | — | — | — | — |
| Volume Pull | Barbell Row | 4 | 10 | 62.5% | 115 lbs | 1×25 + 1×10 | — |
| Volume Pull | Lat Pulldown | 4 | 10 | — | — | — | — |
| Volume Pull | Seated Cable Row | 3 | 12 | — | — | — | — |
| Volume Pull | Face Pull | 3 | 15 | — | — | — | — |
| Volume Pull | Hammer Curl | 3 | 12 | — | — | — | — |
| Volume Legs | Squat | 4 | 10 | 60% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Volume Legs | Leg Curl | 3 | 12 | — | — | — | — |
| Volume Legs | Leg Extension | 3 | 15 | — | — | — | — |
| Volume Legs | Seated Calf Raise | 4 | 15 | — | — | — | — |
| Volume Legs | Hanging Leg Raise | 3 | 12 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
6-day push/pull/legs powerbuilding (heavy round + volume round)
Experienced lifters who can train six days a week and want heavy bench, squat and deadlift days alongside high bodybuilding volume.
Before choosing this plan
Six sessions a week needs good sleep and food. If recovery slips, drop the volume legs day before cutting the heavy days.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Pull-up bar
- Dumbbells
- Cable station and lat pulldown
- Leg press, leg curl and leg extension machines
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
A Strength Programs house template: heavy push, pull and legs days climb through fives, fours and threes (80% to 87.5%), volume days use sets of eight to ten, and weeks 4 and 8 are lighter.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1 (sets of 5)
6
sessions
Week 1 (sets of 5)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 5 @ 80%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 65%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 5 @ 80%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 70%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 5 @ 80%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 65%working
Rest 2:00
Bench Press main
3 × 10 @ 62.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 62.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 60%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 2 (sets of 4)
6
sessions
Week 2 (sets of 4)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 4 @ 82.5%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 67.5%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 4 @ 82.5%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 72.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 4 @ 82.5%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 67.5%working
Rest 2:00
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 65%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 62.5%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 3 (sets of 3)
6
sessions
Week 3 (sets of 3)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 3 @ 85%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 70%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 3 @ 85%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 75%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 3 @ 85%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 70%working
Rest 2:00
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 67.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 65%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 4 (lighter week)
6
sessions
Week 4 (lighter week)
6 sessions
Day 1 · Heavy Push
Bench Press main
3 × 5 @ 70%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 60%working
Rest 2:30
Incline Dumbbell Press accessory
2 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
2 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
2 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 5 @ 70%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 65%working
Rest 2:30
Pull-Up accessory
2 × 8working
Rest 1:30· RPE 8
Face Pull accessory
2 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
2 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
3 × 5 @ 70%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
2 × 8working
Rest 2:00· RPE 8
Leg Press accessory
2 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 60%working
Rest 2:00
Bench Press main
3 × 10 @ 57.5%working
Rest 2:00
Cable Flye accessory
2 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
2 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 57.5%working
Rest 2:00
Lat Pulldown accessory
3 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
2 × 12working
Rest 1:30· RPE 8
Face Pull accessory
2 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
2 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 55%working
Rest 2:30
Leg Curl accessory
2 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
2 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
3 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
2 × 12working
Rest 1:00· RPE 8
Week 5 (sets of 5)
6
sessions
Week 5 (sets of 5)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 5 @ 82.5%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 67.5%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 5 @ 82.5%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 72.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 5 @ 82.5%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 67.5%working
Rest 2:00
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 65%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 62.5%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 6 (sets of 4)
6
sessions
Week 6 (sets of 4)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 4 @ 85%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 70%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 4 @ 85%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 75%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 4 @ 85%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 70%working
Rest 2:00
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 67.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 65%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 7 (sets of 3)
6
sessions
Week 7 (sets of 3)
6 sessions
Day 1 · Heavy Push
Bench Press main
4 × 3 @ 87.5%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 72.5%working
Rest 2:30
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 3 @ 87.5%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 77.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
4 × 3 @ 87.5%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
3 × 8working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 72.5%working
Rest 2:00
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 70%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
3 × 12working
Rest 1:30· RPE 8
Face Pull accessory
3 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 67.5%working
Rest 2:30
Leg Curl accessory
3 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Week 8 (lighter week)
6
sessions
Week 8 (lighter week)
6 sessions
Day 1 · Heavy Push
Bench Press main
3 × 5 @ 70%working
Rest 3:00
Pause each rep briefly on the chest
Overhead Press main
3 × 6 @ 60%working
Rest 2:30
Incline Dumbbell Press accessory
2 × 10working
Rest 1:30· RPE 8
Lateral Raise accessory
2 × 15working
Rest 1:00· RPE 8
Skull Crusher accessory
2 × 10working
Rest 1:00· RPE 8
Day 2 · Heavy Pull
Deadlift main
3 × 5 @ 70%working
Rest 3:30
Reset on the floor between reps
Barbell Row main
4 × 6 @ 65%working
Rest 2:30
Pull-Up accessory
2 × 8working
Rest 1:30· RPE 8
Face Pull accessory
2 × 15working
Rest 1:00· RPE 8
Barbell Curl accessory
2 × 10working
Rest 1:00· RPE 8
Day 3 · Heavy Legs
Squat main
3 × 5 @ 70%working
Rest 3:30
Brace hard and hit depth every rep
Romanian Deadlift accessory
2 × 8working
Rest 2:00· RPE 8
Leg Press accessory
2 × 12working
Rest 1:30· RPE 8
Standing Calf Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Volume Push
Overhead Press main
4 × 8 @ 60%working
Rest 2:00
Bench Press main
3 × 10 @ 57.5%working
Rest 2:00
Cable Flye accessory
2 × 12working
Rest 1:00· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
2 × 12working
Rest 1:00· RPE 8
Day 5 · Volume Pull
Barbell Row main
4 × 10 @ 57.5%working
Rest 2:00
Lat Pulldown accessory
3 × 10working
Rest 1:30· RPE 8
Seated Cable Row accessory
2 × 12working
Rest 1:30· RPE 8
Face Pull accessory
2 × 15working
Rest 1:00· RPE 8
Hammer Curl accessory
2 × 12working
Rest 1:00· RPE 8
Day 6 · Volume Legs
Squat main
4 × 10 @ 55%working
Rest 2:30
Leg Curl accessory
2 × 12working
Rest 1:15· RPE 8
Leg Extension accessory
2 × 15working
Rest 1:00· RPE 8
Seated Calf Raise accessory
3 × 15working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
2 × 12working
Rest 1:00· RPE 8