Lose fat6 days a weekFull gym
6-day Push Pull Legs gym plan to lose fat
Keep strength, higher reps, short rests. Rest 60–90 seconds. Keep the weights heavy enough to hold muscle, and set a calorie target in Nutrition: the food does the cutting.
Weekly schedule
| Monday | Push A | 6 exercises |
|---|---|---|
| Tuesday | Pull A | 6 exercises |
| Wednesday | Legs A | 6 exercises |
| Thursday | Push B | 6 exercises |
| Friday | Pull B | 6 exercises |
| Saturday | Legs B | 6 exercises |
Push A
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press - Medium Grip | 3 × 10 |
| Standing Military Press | 3 × 10 |
| Incline Dumbbell Press | 3 × 12 |
| Side Lateral Raise | 3 × 12 |
| Triceps Pushdown | 3 × 12 |
| Cable Crossover | 3 × 12 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Bent Over Barbell Row | 3 × 10 |
| Pullups | 3 × 10 |
| Seated Cable Rows | 3 × 12 |
| Face Pull | 3 × 12 |
| Barbell Curl | 3 × 12 |
| Hammer Curls | 3 × 12 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Barbell Squat | 3 × 10 |
| Romanian Deadlift | 3 × 10 |
| Leg Press | 3 × 12 |
| Lying Leg Curls | 3 × 12 |
| Leg Extensions | 3 × 12 |
| Standing Calf Raises | 3 × 12 |
Push B
| Exercise | Sets × reps |
|---|---|
| Standing Military Press | 3 × 10 |
| Incline Dumbbell Press | 3 × 10 |
| Close-Grip Barbell Bench Press | 3 × 12 |
| Cable Crossover | 3 × 12 |
| Side Lateral Raise | 3 × 12 |
| EZ-Bar Skullcrusher | 3 × 12 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Barbell Deadlift | 3 × 10 |
| Wide-Grip Lat Pulldown | 3 × 10 |
| Bent Over Barbell Row | 3 × 12 |
| Face Pull | 3 × 12 |
| Hammer Curls | 3 × 12 |
| Barbell Curl | 3 × 12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 10 |
| Dumbbell Lunges | 3 × 12 |
| Lying Leg Curls | 3 × 12 |
| Barbell Hip Thrust | 3 × 12 |
| Standing Calf Raises | 3 × 12 |
| Hanging Leg Raise | 3 × 15 |
How to progress
When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.
Questions
Is a 6-day push pull legs split good to lose fat?
Yes, if you can recover from it and stay consistent. Keep strength, higher reps, short rests. Rest 60–90 seconds.
How long should I run this program?
Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.
What weights should I use?
Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.
Can I do this at a commercial gym?
Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.
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