I built this 6-day gym workout schedule because I wanted something I could follow year-round: simple, repeatable, and focused on steady strength and muscle gain without burning out. I’m sharing it in the same “no hype, just practical” style PureFitHub stands for.
How I run this 6-day split
I train 6 days and rest 1 day, using a Push/Pull/Legs split repeated twice (PPL x 2). The goal is to hit each muscle group twice per week while keeping each session tight (60–80 minutes).
A few rules I follow:
- I keep 1–2 reps in reserve on most sets (I don’t max out daily).
- I add weight or reps only when form stays clean.
- If sleep or recovery is bad, I reduce sets (not effort).
My 6-day gym schedule (PPL x 2)
You can copy this exactly and adjust exercises based on your equipment and joints.
| Day | Focus | Main lifts | Accessories (pick 2–4) |
|---|---|---|---|
| Day 1 | Push (strength) | Barbell bench press, Overhead press | Incline DB press, Lateral raises, Triceps pushdowns, Cable fly |
| Day 2 | Pull (strength) | Deadlift (or rack pull), Pull-ups/lat pulldown | Barbell row, Face pulls, DB curls, Rear delt raises |
| Day 3 | Legs (strength) | Back squat, Romanian deadlift | Leg press, Leg curl, Calf raises, Abs |
| Day 4 | Push (hypertrophy) | Incline DB bench, Seated DB shoulder press | Pec deck/cable fly, Lateral raises, Overhead triceps extension |
| Day 5 | Pull (hypertrophy) | Chest-supported row, Lat pulldown | Cable row, Shrugs, Hammer curls, Rear delts/face pulls |
| Day 6 | Legs (hypertrophy) | Front squat (or hack squat), Hip thrust | Walking lunges, Leg extension, Calves, Abs |
| Day 7 | Rest | Walk + mobility | Optional light stretching |
Exactly what I do in each session
This is the template I use so every workout has a purpose.
- Warm-up (8–12 min)
- 5 min easy cardio + 2–3 ramp-up sets for the first lift
- Main lift #1 (strength focus days)
- 3–5 sets of 3–6 reps
- Main lift #2
- 3–4 sets of 5–8 reps
- Accessories
- 2–4 movements, 2–4 sets of 8–15 reps
- Finisher (optional, 5 min)
- Short pump work or loaded carries, not mandatory
How I progress (without getting injured)
This is the “secret” that made the plan work for me: I treat progression like a slow investment, not a daily test.
- If I hit the top end of the rep range on all sets, next week I add a small weight jump (2–5 kg on big lifts, 1–2 kg on dumbbells).
- If my joints feel beat up, I keep the movement pattern but swap the tool (barbell bench → dumbbell bench, back squat → hack squat).
- Every 6–8 weeks, I take a deload week (same exercises, about 50–70% of my normal volume).
If you tell me your current goal (muscle gain, fat loss, strength), your age, and your current 1–2 key lifts (bench/squat/deadlift numbers), I can personalize the exact sets/reps and exercise swaps for you.
Dr. Carver blends science and holistic healing. With 12+ years in functional medicine, she specializes in women’s hormone health, chronic fatigue, and gut repair protocols.
