Tailrep

6x a week · Advanced

Push/Pull/Legs (6 Days a Week)

The push, pull, and legs split run twice through in a week for six sessions. Every muscle gets worked twice a week and this shape allows the most volume per muscle. For those whose recovery can keep up.

The week

Push A

5 exercises · ~50 min

Pull A

5 exercises · ~50 min

Legs A

5 exercises · ~50 min

Push B

5 exercises · ~50 min

Pull B

5 exercises · ~45 min

Legs B

6 exercises · ~55 min

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

  • Back20 sets
  • Shoulders18 sets
  • Quads17 sets
  • Chest14 sets
  • Glutes14 sets
  • Biceps10 sets
  • Hamstrings9 sets
  • Triceps6 sets
  • Calves4 sets
  • Abs3 sets

Recommended for

  • Those who can train six days a week
  • Those who have outgrown the volume of an upper/lower split
  • Those who can give each session 60-75 minutes

How to progress

Progress the A days with weight and the B days with reps so the two don't compete on the same muscle. If neither moves for two weeks, drop a set from that exercise and reset.

Tips

  • Push, pull, legs, twice through. One rest day fits it into seven
  • A and B use different exercises, hitting the same movement from another angle
  • When you can't fill all six days, keep the rotation order and just close the gaps

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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Start with today's first set.

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