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Six-day workout splits: PPL, body-part, and more.
Compare 10 six-day programs available in Juvori. Each includes exercises, a training source, and a schedule preview. Open the source to review its full requirements before choosing a plan.
Which split are you looking for?
Push / Pull / Legs: sessions are grouped around pushing, pulling, and lower-body work.
Body-part: chest and back, shoulders and arms, then legs and abs.
PPL / body-part hybrid: combines the two structures across the week.
Six-day plans are a large weekly commitment. Compare the stated level and choose a schedule you can sustain. A shorter program is also available in the full library.
Dumbbell Only Workout: 6 Day Dumbbell Workout Split
6 days / weekIntermediate
Preview the weekly schedule
- Day 1: Push Dumbbell Workout A · 6 exercises
- Day 2: Pull Dumbbell Workout A · 6 exercises
- Day 3: Leg Dumbbell Workout A · 5 exercises
- Day 4: Push Dumbbell Workout B · 6 exercises
- Day 5: Pull Dumbbell Workout B · 5 exercises
- Day 6: Leg Dumbbell Workout B · 5 exercises
Training source
Chest / Back / Shoulders / Arms / Legs — 6 Days
6 days / weekAdvanced
Preview the weekly schedule
- Chest & Back A · 5 exercises
- Shoulders & Arms A · 6 exercises
- Legs A · 6 exercises
- Chest & Back B · 5 exercises
- Shoulders & Arms B · 6 exercises
- Legs B · 6 exercises
Training source
PPL × Body-Part Split — 6-Day Hybrid
6 days / weekAdvanced
Preview the weekly schedule
- Push · 6 exercises
- Pull · 6 exercises
- Legs A · 6 exercises
- Chest & Back · 6 exercises
- Shoulders & Arms · 6 exercises
- Legs B · 6 exercises
Training source
Push / Pull / Legs — 6-Day Hypertrophy
6 days / weekAdvanced
Preview the weekly schedule
- Push A · 6 exercises
- Pull A · 6 exercises
- Legs & Abs A · 6 exercises
- Push B · 6 exercises
- Pull B · 6 exercises
- Legs & Abs B · 6 exercises
Training source
Ultimate 8-Week Advanced — 6-Day Split
6 days / weekAdvanced
Preview the weekly schedule
- Chest & Back · 8 exercises
- Shoulders & Arms · 9 exercises
- Legs · 7 exercises
- Chest & Back · 8 exercises
- Shoulders & Arms · 9 exercises
- Legs · 7 exercises
Training source
Push / Pull / Legs — 6-Day Strength Focus
6 days / weekAdvanced
Preview the weekly schedule
- Push 1 · 4 exercises
- Pull 1 · 4 exercises
- Legs 1 · 4 exercises
- Push 2 · 4 exercises
- Pull 2 · 4 exercises
- Legs 2 · 4 exercises
Training source
Calisthenics — Advanced Push / Pull / Legs (6 Days)
6 days / weekAdvanced
Preview the weekly schedule
- Push A · 5 exercises
- Pull A · 5 exercises
- Legs A · 5 exercises
- Push B · 5 exercises
- Pull B · 5 exercises
- Legs B · 5 exercises
Training source
Upper / Lower — 6-Day Upper-Body Emphasis
6 days / weekAdvanced
Preview the weekly schedule
- Upper A · 7 exercises
- Lower A · 4 exercises
- Upper B · 7 exercises
- Lower B · 4 exercises
- Upper C · 7 exercises
- Lower C · 5 exercises
Training source
Push / Pull / Legs — Sunday Start
6 days / weekAdvanced
Preview the weekly schedule
- Push A · 6 exercises
- Pull A · 6 exercises
- Legs & Abs A · 6 exercises
- Push B · 6 exercises
- Pull B · 6 exercises
- Legs & Abs B · 6 exercises
Training source
Push / Pull / Legs — Advanced Techniques (6 Days)
6 days / weekAdvanced
Preview the weekly schedule
- Legs A — Quads · 8 exercises
- Push A — Chest · 6 exercises
- Pull A — Lats · 5 exercises
- Legs B — Posterior Chain · 7 exercises
- Push B — Delts · 7 exercises
- Pull B — Mid-Back & Rear Delts · 6 exercises
Training source
Make the schedule yours.
In Juvori, open the program picker, filter for six days, preview the exercises and sets, then choose your program. You can move sessions to different weekdays, change rest days, replace exercises, and adjust your sets without starting over.
Open JuvoriProgram names describe the training routines. They do not promise a particular body change or guaranteed results. Juvori is not affiliated with or endorsed by the listed authors.
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