6-Day Push–Pull–Legs (Back-Focused, Beginner-Friendly) Plan
Day 1 – Push (Chest, Shoulders, Triceps)
• Bench Press – 4×8–10
• Overhead Press – 3×8–10
• Incline Dumbbell Press – 3×10
• Dumbbell Lateral Raises – 3×12–15
• Triceps Dips / Pushdowns – 3×12
Day 2 – Pull (Back, Biceps)
• Lat Pulldown – 4×8–10
• Barbell Row – 4×8–10
• Seated Cable/Band Row – 3×10–12
• Face Pulls – 3×12–15
• Dumbbell Shrugs – 3×12–15
• Curls (Barbell or Dumbbell) – 3×10–12
Day 3 – Legs
• Back Squat – 4×8
• Romanian Deadlift – 3×8–10
• Leg Press – 3×10
• Walking Lunges – 3×12 each leg
• Calf Raises – 4×15–20
Day 4 – Push
• Dumbbell Bench Press – 4×8–10
• Arnold Press – 3×10
• Incline Barbell Bench – 3×8–10
• Lateral Raises – 3×12–15
• Overhead Dumbbell Triceps Extension – 3×12
**Day 5 – Pull (Back-Heavy, Beginner-Friendly)**
• Lat Pulldown (Wide Grip) – 4×10–12
• Barbell Row (Underhand or Neutral Grip) – 4×8–10
• One-Arm Dumbbell Row (Bench Supported) – 3×10 each side
• Seated Cable Row (Close Grip) – 3×12
• Face Pulls – 3×15
• Hammer Curls – 3×12
Day 6 – Legs
• Front Squat / Goblet Squat – 4×8–10
• Romanian Deadlift – 3×8
• Bulgarian Split Squat – 3×12 each leg
• Hip Thrust – 3×10–12
• Calf Raises – 4×20
