OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

  1. Home
  2. Programs
  3. Push/Pull/Legs

Push/Pull/Legs

advanced

Classic bodybuilding split for serious lifters

The gold standard 6-day bodybuilding split. Each muscle group trained twice per week with dedicated push, pull, and leg days. High volume for maximum hypertrophy. Best for intermediate to advanced lifters with time to commit.

6 days/week
~75 min/session
Hypertrophy

Equipment Required

barbelldumbbellcablebenchrack

Available in the iOS app — Download OrthoRep to start this program and track your progress.

Share:

Program Structure

Push A

1

Barbell Bench Press

3 warmup sets4 working sets6-8 reps180s rest

Primary chest builder

2

Barbell Overhead Press

2 warmup sets4 working sets6-8 reps150s rest

Strict form, no leg drive

3

Incline Dumbbell Press

1 warmup sets3 working sets8-10 reps120s rest

30-45 degree angle

4

Dumbbell Lateral Raise

4 working sets12-15 reps60s rest

Light weight, strict form

5

Cable Tricep Pushdown

3 working sets10-12 reps60s rest

Lock out fully

6

Dumbbell One-Arm Triceps Extension

3 working sets10-12 reps60s rest

Full stretch at bottom

Pull A

1

Barbell Deadlift

3 warmup sets3 working sets5-6 reps180s rest

Primary back builder

2

Pull-Up

1 warmup sets4 working sets6-10 reps120s rest

Use assistance if needed

3

Barbell Row

1 warmup sets4 working sets6-8 reps120s rest

Pull to lower chest

4

Face Pull

4 working sets15-20 reps60s rest

External rotation at end

5

Barbell Curl

3 working sets8-10 reps60s rest

No swinging

6

Hammer Curl

3 working sets10-12 reps60s rest

Neutral grip, controlled

Legs A

1

Barbell Squat

3 warmup sets4 working sets6-8 reps180s rest

Primary quad builder

2

Romanian Deadlift

2 warmup sets3 working sets8-10 reps120s rest

Feel the hamstring stretch

3

Leg Press

1 warmup sets3 working sets10-12 reps120s rest

Full depth, controlled

4

Lying Leg Curl

3 working sets10-12 reps90s rest

Squeeze at top

5

Leg Extension

3 working sets12-15 reps60s rest

Pause at top

6

Standing Calf Raise

4 working sets12-15 reps60s rest

Full ROM, pause at top

Push B

1

Barbell Overhead Press

3 warmup sets4 working sets6-8 reps180s rest

Primary shoulder builder

2

Incline Barbell Bench Press

2 warmup sets4 working sets6-8 reps150s rest

Upper chest focus

3

Dumbbell Bench Press

1 warmup sets3 working sets8-10 reps120s rest

Deep stretch at bottom

4

Cable Lateral Raise

4 working sets12-15 reps60s rest

Constant tension

5

Dips - Triceps Version

3 working sets8-12 reps90s rest

Upright torso for triceps

6

Cable Overhead Tricep Extension

3 working sets10-12 reps60s rest

Full stretch

Pull B

1

Barbell Row

2 warmup sets4 working sets6-8 reps150s rest

Primary horizontal pull

2

Lat Pulldown

1 warmup sets4 working sets8-10 reps120s rest

Full stretch at top

3

Seated Cable Row

3 working sets10-12 reps90s rest

Squeeze shoulder blades

4

Cable Rear Delt Fly

4 working sets15-20 reps60s rest

Light weight, feel the squeeze

5

Incline Dumbbell Curl

3 working sets10-12 reps60s rest

Full stretch at bottom

6

Cable Curl

3 working sets12-15 reps60s rest

Constant tension

Legs B

1

Front Squat

3 warmup sets4 working sets6-8 reps180s rest

Upright torso, quad focus

2

Barbell Deadlift

2 warmup sets3 working sets6-8 reps180s rest

Posterior chain focus

3

Dumbbell Walking Lunge

3 working sets10-12 reps90s rest

Per leg. Long strides.

4

Seated Leg Curl

3 working sets10-12 reps90s rest

Squeeze at top

5

Hip Thrust

1 warmup sets3 working sets10-12 reps90s rest

Squeeze glutes at top

6

Seated Calf Raise

4 working sets15-20 reps60s rest

Slow negatives