This 6-day Push, Pull, Legs split is designed for beginners to build strength and muscle. It hits each major muscle group twice a week with a focus on fundamental exercises.
1
Push Day 1 (Chest, Shoulders, Triceps)
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement and full range of motion.
Incline Push-Up
3×10-12
· Chest · 60s rest
💡 Use a bench or sturdy elevated surface. Keep your body in a straight line.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Sit on a bench or stand. Press dumbbells overhead.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Keep a slight bend in your elbows and raise dumbbells to the sides.
Bench Dip
3×10-12
· Triceps · 60s rest
💡 Use a bench or sturdy chair. Keep your back close to the bench.
Tricep Pushdown
3×12-15
· Triceps · 60s rest
💡 If equipment is available, use a cable machine. Otherwise, bodyweight dips or focus on other tricep exercises.
2
Pull Day 1 (Back, Biceps)
6 exercises
Australian Pull-Up
3×8-10
· Back · 60s rest
💡 Use a low bar or sturdy table. Pull your chest towards the bar.
Seated Cable Row
3×10-12
· Back · 60s rest
💡 If equipment is available, focus on squeezing your shoulder blades together.
One Arm Dumbbell Row
3×10-12
· Back · 60s rest
💡 Per arm. Support yourself on a bench or knee.
Lat Pulldown
3×10-12
· Back · 60s rest
💡 If equipment is available, focus on pulling the bar down to your chest.
Dumbbell Curl
3×10-12
· Biceps · 60s rest
💡 Keep elbows tucked in and curl dumbbells up.
Hammer Curl
3×10-12
· Biceps · 60s rest
💡 Keep palms facing each other throughout the movement.
3
Legs Day 1 (Quads, Hamstrings, Calves, Core)
6 exercises
Squat
3×10-12
· Legs · 60s rest
💡 Focus on good form, chest up, and pushing through your heels.
Goblet Squat
3×10-12
· Legs · 60s rest
💡 Hold a dumbbell or kettlebell at your chest.
Dumbbell Romanian Deadlift
3×10-12
· Legs · 60s rest
💡 Keep a slight bend in your knees and feel the stretch in your hamstrings.
Calf Raise
3×15-20
· Calves · 45s rest
💡 Stand with heels off an elevated surface for greater range of motion.
Plank
3×30-60 seconds
· Core · 45s rest
💡 Keep your body in a straight line from head to heels.
Dead Bug
3×10-12
· Core · 45s rest
💡 Per side. Keep your lower back pressed into the floor.
4
Push Day 2 (Chest, Shoulders, Triceps)
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Aim for quality reps, focusing on muscle engagement.
Dumbbell Bench Press
3×10-12
· Chest · 60s rest
💡 Use dumbbells for a greater range of motion.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Focus on a controlled descent.
Front Raise
3×12-15
· Shoulders · 60s rest
💡 Raise dumbbells to shoulder height, keeping arms mostly straight.
Bench Dip
3×10-12
· Triceps · 60s rest
💡 Focus on the squeeze at the bottom.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Keep elbows close to your head.
5
Pull Day 2 (Back, Biceps)
6 exercises
Australian Pull-Up
3×8-10
· Back · 60s rest
💡 Try to increase reps or decrease incline if possible.
One Arm Dumbbell Row
3×10-12
· Back · 60s rest
💡 Per arm. Focus on the squeeze at the top.
Seated Cable Row
3×10-12
· Back · 60s rest
💡 Imagine pulling with your back muscles, not just your arms.
Straight Arm Pulldown
3×12-15
· Back · 60s rest
💡 Keep arms straight and focus on engaging your lats.
Dumbbell Curl
3×10-12
· Biceps · 60s rest
💡 Control the eccentric (lowering) phase.
Hammer Curl
3×10-12
· Biceps · 60s rest
💡 Engage your forearms as well.
6
Legs Day 2 (Glutes, Hamstrings, Quads, Core)
6 exercises
Squat
3×10-12
· Legs · 60s rest
💡 Focus on depth and form.
Glute Bridge
3×12-15
· Glutes · 60s rest
💡 Squeeze your glutes at the top.
Dumbbell Romanian Deadlift
3×10-12
· Legs · 60s rest
💡 Keep your back straight throughout the movement.
Lunges
3×10-12
· Legs · 60s rest
💡 Per leg. Step forward and lower your back knee towards the ground.
Side Plank
3×30-45 seconds
· Core · 45s rest
💡 Per side. Keep your hips elevated.
Mountain Climber
3×30-45 seconds
· Core · 45s rest
💡 Keep your core engaged and move at a steady pace.