Physique prep6 days a weekNo equipment
6-day Push Pull Legs home (no equipment) plan for physique prep
High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily. Adjust food weekly from the weight trend, and expect strength to hold rather than climb late in prep.
Weekly schedule
| Monday | Push A | 3 exercises |
|---|---|---|
| Tuesday | Pull A | 3 exercises |
| Wednesday | Legs A | 4 exercises |
| Thursday | Push B | 3 exercises |
| Friday | Pull B | 4 exercises |
| Saturday | Legs B | 5 exercises |
Push A
| Exercise | Sets × reps |
|---|---|
| Pushups | 4 × 10 |
| Decline Push-Up | 4 × 10 |
| Dips - Triceps Version | 4 × 12 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Inverted Row | 4 × 10 |
| Pullups | 4 × 10 |
| Superman | 4 × 12 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Bodyweight Squat | 4 × 10 |
| Single Leg Glute Bridge | 4 × 10 |
| Split Squats | 4 × 12 |
| Standing Calf Raises | 4 × 12 |
Push B
| Exercise | Sets × reps |
|---|---|
| Decline Push-Up | 4 × 10 |
| Pushups | 4 × 12 |
| Dips - Triceps Version | 4 × 12 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Butt Lift (Bridge) | 4 × 10 |
| Pullups | 4 × 10 |
| Inverted Row | 4 × 12 |
| Superman | 4 × 12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Split Squats | 4 × 10 |
| Bodyweight Walking Lunge | 4 × 12 |
| Single Leg Glute Bridge | 4 × 12 |
| Standing Calf Raises | 4 × 12 |
| Reverse Crunch | 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 physique prep?
Yes, if you can recover from it and stay consistent. High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily.
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 home?
Yes: no equipment needed. A pull-up bar or a sturdy table for rows helps.
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