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Program

6 Week Push Pull Legs

A new push, pull and legs workout every week, plus a full body day.

  • 6 weeks
  • 4 workouts a week
  • 35–43 min
  • Intermediate
  • Dumbbells, Bench (optional), Yoga block
  • With Dan & Tiff
Do it in the app: 7 days free Try a workout free
6 Week Push Pull Legs

Who it's for

This is for you if you're at an intermediate level and like a split, where you know exactly what each day works. You'll train four days a week for six weeks, and each workout runs 35 to 43 minutes. If you'd rather have three simple full body days, try the 6 Week Full Body Series. If you want the same workouts and heavier loads each week, the 4 Day Split: Strength & Hypertrophy fits better.

What you need

You'll need dumbbells, two or three pairs. Go heavier for presses, squats and deadlifts, and lighter for lateral raises, skull crushers, curls and finishers. A yoga block is used in some leg and push days. A bench is optional, and a chair works in its place. The HIIT and abs day needs no equipment.

How it works

Weeks 1 to 4 run push, legs, pull, then a full body day. Each week brings a new set of workouts, so nothing repeats. In weeks 5 and 6 the plan changes. You get a push day, a pull day, a HIIT and abs day, and full body strength. The push and pull days pair upper and lower body and end with an AMRAP finisher. Most blocks use timed intervals like 40 seconds work and 20 seconds rest, or 30 seconds work and 15 seconds rest. Every video has two levels: Tiff shows lower impact and Dan shows harder. This is weeks 7 to 12 of 52FIT.

  • For rows, pick a weight you can move without swinging.
  • Choose weights that challenge you early but still allow clean reps at the end of the 40 seconds.
  • Save your lightest pair for the shoulder finisher on push days.

Try week 2, day 1: Upper Body Workout: Arms, Chest, Shoulders & Abs

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Upper Body Push & Core · 41 min
  2. Day 2Lower Body Strength & Conditioning · 41 min
  3. Day 3Back & Biceps: Pull & Arm Circuit · 40 min
  4. Day 4Full Body Conditioning & Abs · 41 min

Week 2

  1. Day 1Upper Body Workout: Arms, Chest, Shoulders & Abs · 38 min
  2. Day 2Legs & Abs: No Repeats · 41 min
  3. Day 3Back, Biceps & Abs: No Repeats · 39 min
  4. Day 4Total Body Conditioning: Dumbbells · 35 min

Week 3

  1. Day 1Upper Body Dumbbell Workout + Abs · 38 min
  2. Day 2Legs & Core Shred · 41 min
  3. Day 3Back & Biceps: Pull Conditioning · 39 min
  4. Day 4Full Body Cardio HIIT: Tabata Finisher · 37 min

Week 4

  1. Day 1Upper Body Workout with Dumbbells · 43 min
  2. Day 2Legs & Abs: Supersets · 43 min
  3. Day 3Build Your Back & Biceps + Abs · 43 min
  4. Day 4Full Body Supersets: Alternating Pairs · 43 min

Week 5

  1. Day 1Upper & Lower Push: Isometric Finisher · 40 min
  2. Day 2Upper & Lower Pull: Biceps Finisher · 41 min
  3. Day 3Fat Burning Cardio HIIT + Abs Workout · 36 min
  4. Day 4Full Body Strength: AMRAP & Tempo · 40 min

Week 6

  1. Day 1Upper & Lower Push: AMRAP Finisher · 40 min
  2. Day 2Upper & Lower Pull: AMRAP Finisher · 40 min
  3. Day 3Total Body Cardio HIIT + Abs · 38 min
  4. Day 4Strength Combos & Complexes · 41 min