The program
6-Day Linear Push / Pull / Legs (PPL): Free Spreadsheet, Percentages & Tracker
Free 6-Day Linear Push / Pull / Legs (PPL) 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
- 25
What you’ll train
The main movements in this program.
- Bench Press
- Overhead Press
- Incline Dumbbell Press
- Cable Pushdown
- Lateral Raise
- Deadlift
- Lat Pulldown
- Seated Cable Row
- Face Pull
- Dumbbell Curl
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Standing Calf Raise
- Cable Flye
- Skull Crusher
- Barbell Row
- Chin-Up
- Dumbbell Row
- Rear Delt Flye
- Hammer Curl
- Front Squat
- Leg Extension
- Seated Calf 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 6-Day Linear Push / Pull / Legs (PPL) spreadsheet
Calculate your 6-Day Linear Push / Pull / Legs (PPL) weights
Free 6-Day Linear Push / Pull / Legs (PPL) 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 |
|---|---|---|---|---|---|---|---|
| Push A (Heavy Bench + Shoulder/Tricep Hypertrophy) | Bench Press | 5 | 5 | 77.5% | 145 lbs | 1×45 + 1×5 | — |
| Push A (Heavy Bench + Shoulder/Tricep Hypertrophy) | Overhead Press | 3 | 8 | 67.5% | 80 lbs | 1×10 + 1×5 + 1×2.5 | — |
| Push A (Heavy Bench + Shoulder/Tricep Hypertrophy) | Incline Dumbbell Press | 3 | 10 | — | — | — | — |
| Push A (Heavy Bench + Shoulder/Tricep Hypertrophy) | Cable Pushdown | 3 | 12 | — | — | — | — |
| Push A (Heavy Bench + Shoulder/Tricep Hypertrophy) | Lateral Raise | 4 | 15 | — | — | — | — |
| Pull A (Heavy Deadlift + Back/Bicep Volume) | Deadlift | 3 | 5 | 77.5% | 235 lbs | 2×45 + 1×5 | — |
| Pull A (Heavy Deadlift + Back/Bicep Volume) | Lat Pulldown | 3 | 10 | — | — | — | — |
| Pull A (Heavy Deadlift + Back/Bicep Volume) | Seated Cable Row | 3 | 10 | — | — | — | — |
| Pull A (Heavy Deadlift + Back/Bicep Volume) | Face Pull | 4 | 15 | — | — | — | — |
| Pull A (Heavy Deadlift + Back/Bicep Volume) | Dumbbell Curl | 4 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Squat | 5 | 5 | 77.5% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Legs A (Heavy Squat + Posterior Chain) | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Leg Press | 3 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Leg Curl | 3 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Standing Calf Raise | 4 | 15 | — | — | — | — |
| Push B (Heavy Overhead Press + Chest/Tricep Volume) | Overhead Press | 5 | 5 | 77.5% | 95 lbs | 1×25 | — |
| Push B (Heavy Overhead Press + Chest/Tricep Volume) | Bench Press | 3 | 8 | 67.5% | 125 lbs | 1×25 + 1×10 + 1×5 | — |
| Push B (Heavy Overhead Press + Chest/Tricep Volume) | Cable Flye | 3 | 12 | — | — | — | — |
| Push B (Heavy Overhead Press + Chest/Tricep Volume) | Skull Crusher | 3 | 10 | — | — | — | — |
| Push B (Heavy Overhead Press + Chest/Tricep Volume) | Lateral Raise | 4 | 15 | — | — | — | — |
| Pull B (Heavy Barbell Row + Vertical Pull & Arms) | Barbell Row | 5 | 5 | 77.5% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Pull B (Heavy Barbell Row + Vertical Pull & Arms) | Chin-Up | 3 | 8 | — | — | — | — |
| Pull B (Heavy Barbell Row + Vertical Pull & Arms) | Dumbbell Row | 3 | 10 | — | — | — | — |
| Pull B (Heavy Barbell Row + Vertical Pull & Arms) | Rear Delt Flye | 4 | 15 | — | — | — | — |
| Pull B (Heavy Barbell Row + Vertical Pull & Arms) | Hammer Curl | 4 | 12 | — | — | — | — |
| Legs B (Front Squat + Quad & Hamstring Hypertrophy) | Front Squat | 4 | 6 | 72.5% | 145 lbs | 1×45 + 1×5 | — |
| Legs B (Front Squat + Quad & Hamstring Hypertrophy) | Squat | 3 | 8 | 67.5% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Legs B (Front Squat + Quad & Hamstring Hypertrophy) | Leg Extension | 3 | 15 | — | — | — | — |
| Legs B (Front Squat + Quad & Hamstring Hypertrophy) | Leg Curl | 3 | 12 | — | — | — | — |
| Legs B (Front Squat + Quad & Hamstring Hypertrophy) | Seated Calf Raise | 4 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
6-day Push / Pull / Legs linear powerbuilding & hypertrophy
Lifters who enjoy training 6 days per week with a heavy barbell main lift first and high-frequency bodybuilding volume for every muscle group twice per week.
Before choosing this plan
Six training days per week require consistent recovery; take a scheduled rest day after each 3-day Push/Pull/Legs rotation if needed.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Cable station and lat pulldown
- Leg press
Progression in this app
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
Alternates Heavy A and Volume B rotations across Push, Pull, and Legs over 8 progressive weeks.
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
6
sessions
Week 1
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 77.5%working
Rest 3:00
Overhead Press main
3 × 8 @ 67.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 77.5%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 77.5%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 77.5%working
Rest 3:00
Bench Press main
3 × 8 @ 67.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 77.5%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 72.5%working
Rest 2:30
Squat main
3 × 8 @ 67.5%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 2
6
sessions
Week 2
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 80%working
Rest 3:00
Overhead Press main
3 × 8 @ 70%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 80%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 80%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 80%working
Rest 3:00
Bench Press main
3 × 8 @ 70%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 80%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 75%working
Rest 2:30
Squat main
3 × 8 @ 70%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 3
6
sessions
Week 3
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 82.5%working
Rest 3:00
Overhead Press main
3 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 82.5%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 82.5%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 82.5%working
Rest 3:00
Bench Press main
3 × 8 @ 72.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 82.5%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 77.5%working
Rest 2:30
Squat main
3 × 8 @ 72.5%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 4
6
sessions
Week 4
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 85%working
Rest 3:00
Overhead Press main
3 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 85%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 85%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 85%working
Rest 3:00
Bench Press main
3 × 8 @ 75%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 85%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 80%working
Rest 2:30
Squat main
3 × 8 @ 75%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 5
6
sessions
Week 5
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 77.5%working
Rest 3:00
Overhead Press main
3 × 8 @ 67.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 77.5%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 77.5%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 77.5%working
Rest 3:00
Bench Press main
3 × 8 @ 67.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 77.5%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 72.5%working
Rest 2:30
Squat main
3 × 8 @ 67.5%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 6
6
sessions
Week 6
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 80%working
Rest 3:00
Overhead Press main
3 × 8 @ 70%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 80%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 80%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 80%working
Rest 3:00
Bench Press main
3 × 8 @ 70%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 80%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 75%working
Rest 2:30
Squat main
3 × 8 @ 70%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 7
6
sessions
Week 7
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 82.5%working
Rest 3:00
Overhead Press main
3 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 82.5%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 82.5%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 82.5%working
Rest 3:00
Bench Press main
3 × 8 @ 72.5%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 82.5%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 77.5%working
Rest 2:30
Squat main
3 × 8 @ 72.5%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 8
6
sessions
Week 8
6 sessions
Day 1 · Push A (Heavy Bench + Shoulder/Tricep Hypertrophy)
Bench Press main
5 × 5 @ 85%working
Rest 3:00
Overhead Press main
3 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Cable Pushdown accessory
3 × 12working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 2 · Pull A (Heavy Deadlift + Back/Bicep Volume)
Deadlift main
3 × 5 @ 85%working
Rest 3:30
Lat Pulldown accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 10working
Rest 1:30
Face Pull accessory
4 × 15working
Rest 1:00
Dumbbell Curl accessory
4 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
5 × 5 @ 85%working
Rest 3:00
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Push B (Heavy Overhead Press + Chest/Tricep Volume)
Overhead Press main
5 × 5 @ 85%working
Rest 3:00
Bench Press main
3 × 8 @ 75%working
Rest 2:00
Cable Flye accessory
3 × 12working
Rest 1:00
Skull Crusher accessory
3 × 10working
Rest 1:15
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 5 · Pull B (Heavy Barbell Row + Vertical Pull & Arms)
Barbell Row main
5 × 5 @ 85%working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Hammer Curl accessory
4 × 12working
Rest 1:00
Day 6 · Legs B (Front Squat + Quad & Hamstring Hypertrophy)
Front Squat main
4 × 6 @ 80%working
Rest 2:30
Squat main
3 × 8 @ 75%working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00