A 6-day push/pull/legs program runs the three-day sequence twice in a week with a single rest day, so every muscle on the rosters is trained twice. The plan below is exactly what the Zyra Workouts generator produces for 60-minute sessions, an advanced lifter and a hypertrophy goal — the same tables as the 6-day push/pull/legs program page. It is a generated template, not a prescription, and its totals are worth reading before its exercise lists.
Who this layout suits
Six days is the days count at which push/pull/legs reaches twice a week for every muscle. The layout is T·T·T·T·T·T·R (slots floor(i × 7 / 6) = 0 through 5), so the week is Push A, Pull A, Legs A, Push B, Pull B, Legs B, rest. The advanced setting is what separates this page from the 3-day version beyond the days count: advanced adds one set to every compound exercise.
Inputs: split pushPullLegs, daysPerWeek 6, sessionMinutes 60, experience advanced, goal hypertrophy, no focus or deprioritised muscles, no deload.
The six days
Five exercises a day. The generator fills each roster with one compound per muscle, then cycles the roster for isolations. A and B days are identical.
| Push A / Push B | Type | Sets | Reps | RIR (cycle 1) | Default rest |
|---|---|---|---|---|---|
| Barbell bench press | compound | 4 | 6–10 | 3 | 180 s |
| Barbell overhead press | compound | 4 | 6–10 | 3 | 180 s |
| Close-grip bench press | compound | 4 | 6–10 | 3 | 150 s |
| Cable fly | isolation | 3 | 10–15 | 2 | 60 s |
| Dumbbell lateral raise | isolation | 3 | 10–15 | 2 | 60 s |
| Pull A / Pull B | Type | Sets | Reps | RIR (cycle 1) | Default rest |
|---|---|---|---|---|---|
| Conventional deadlift | compound | 4 | 6–10 | 3 | 180 s |
| Barbell curl | isolation | 3 | 10–15 | 2 | 90 s |
| Hanging leg raise | compound (catalog) | 4 | 6–10 | 3 | 90 s |
| Dumbbell curl | isolation | 3 | 10–15 | 2 | 60 s |
| Plank | isolation | 3 | 10–15 | 2 | 60 s |
| Legs A / Legs B | Type | Sets | Reps | RIR (cycle 1) | Default rest |
|---|---|---|---|---|---|
| Back squat | compound | 4 | 6–10 | 3 | 180 s |
| Dumbbell Romanian deadlift | compound | 4 | 6–10 | 3 | 120 s |
| Barbell hip thrust | compound | 4 | 6–10 | 3 | 150 s |
| Standing calf raise | isolation | 3 | 10–15 | 2 | 60 s |
| Leg extension | isolation | 3 | 10–15 | 2 | 60 s |
Push days are 18 working sets, pull days 17, legs days 18 — 106 a week. The plank's "reps" are the catalog's target as stored; the app logs it as a timed hold. The pull day's single back exercise is a catalog fact: the roster is back, biceps, core, and after one compound each the generator looks for isolations, of which back has none.
Weekly credit per muscle (primary 1, secondary 0.5) against the app's landmarks:
| Muscle | Credited | Landmark | Muscle | Credited | Landmark |
|---|---|---|---|---|---|
| Chest | 18 | 12 | Quads | 14 | 14 |
| Back | 12 | 14 | Hamstrings | 20 | 10 |
| Shoulders | 28 | 14 | Glutes | 20 | 10 |
| Biceps | 12 | 10 | Calves | 6 | 10 |
| Triceps | 16 | 10 | Forearms | 14 | 6 |
| Core | 22 | 10 |
Shoulders at twice their landmark is the number to notice. The overhead press credits them as a primary (8 sets), and the bench, close-grip bench, cable fly and plank each credit them as a secondary at half weight; run twice a week that adds up to 28. Core at 22 comes from the leg raise's 8 primary sets plus the plank plus every squat and overhead press half-set. Meanwhile calves sit at 6 and back at 12. The weekly sets calculator will show the same lopsided bars and a lower balance score than the 4-day upper/lower week.
In plain terms: six days buys frequency for everything, but the roster rule piles secondary credit onto a few muscles while others stay under their line.
Sets, reps and RIR — where the numbers come from
- Sets. Base 3; the advanced setting adds 1 to compounds, so compounds are 4 and isolations stay at 3. (Strength-goal compounds would start at 4 and become 5.)
- Reps. Hypertrophy compounds
6–10, isolations10–15. - RIR. Base
2for compounds,1for isolations; cycle 1 starts one higher. - Rest. From the catalog: 180 s for the bench, overhead press, deadlift and squat; 150 s for the close-grip bench and hip thrust; 120 s for the Romanian deadlift; 90 s for the barbell curl and leg raise; 60 s for the fly, lateral raise, dumbbell curl, plank, calf raise and leg extension.
Progressing across six cycles
Six cycles, each a pass through the 7-day layout. RIR ramps with rir = round(top − (c / 5) × (top − bottom)) from base + 1 to max(0, base − 1):
| Cycle | 1 | 2 | 3 | 4 | 5 | 6 | 6 with deload |
|---|---|---|---|---|---|---|---|
| Compounds (base RIR 2) | 3 | 3 | 2 | 2 | 1 | 1 | 4 |
| Isolations (base RIR 1) | 2 | 2 | 1 | 1 | 0 | 0 | 3 |
| Sets per compound | 4 | 4 | 4 | 4 | 4 | 4 | 3 |
| Sets per isolation | 3 | 3 | 3 | 3 | 3 | 3 | 2 |
On a 106-set week the deload option matters more than on a smaller plan: cycle 6 drops one set from every exercise and adds two RIR, which takes the week to 76 sets at RIR 3–4. The progression engine sets the loads session by session from what you logged — one step up past the ceiling, one step down below the rep floor, hold in between.
The short version
Push, pull, legs, twice, rest. Five exercises a day, 4-set compounds and 3-set isolations, 106 working sets a week, RIR ramping 3 → 1 on compounds and 2 → 0 on isolations across six cycles. The week over-serves shoulders and core and under-serves calves and back, which is the roster rule at work, not a plan. Every number is the generator's own and reproducible on the program page. A generated training template, not a prescription. Educational overview only — not medical advice.