Day 1: Push
about 50 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | 8 | 2.5 min |
| Overhead Press | 4 | 6-8 | 8 | 2.5 min |
| Dumbbell Fly | 4 | 12-20 | 9 | 75s |
| Lateral Raise | 4 | 12-20 | 9 | 75s |
| Close-Grip Bench Press | 4 | 8-12 | 8 | 2.5 min |
Home Gym Push Pull Legs Program
A six-day push, pull, legs week for a typical home gym: barbell, rack, bench, dumbbells and a pull-up bar.
- Workouts / week
- 6
- Per workout
- 20-52 min
- Level
- Advanced
Equipment: Barbell, squat rack, bench, dumbbells, pull-up bar, bands and kettlebells
The workouts
Built by the same generator a MuscleBuddy account uses, for exactly this equipment.
Day 2: Legs
about 38 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 5-8 | 8 | 2.5 min |
| Seated Calf Raise | 4 | 12-20 | 9 | 75s |
| Hanging Leg Raise | 4 | 10-15 | 9 | 75s |
| Bulgarian Split Squat | 4 | 8-12 | 8 | 2.5 min |
Day 3: Pull
about 42 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Pull-Up | 4 | 5-10 | 8 | 2.5 min |
| Barbell Row | 4 | 6-10 | 8 | 2.5 min |
| Dumbbell Pullover | 3 | 12-20 | 9 | 75s |
| Barbell Curl | 4 | 8-12 | 9 | 75s |
| Wrist Curl | 3 | 12-20 | 9 | 75s |
Day 4: Push
about 27 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Incline Barbell Bench Press | 3 | 8-10 | 8 | 2.5 min |
| Dumbbell Overhead Press | 3 | 8-12 | 8 | 2.5 min |
| JM Press | 3 | 6-10 | 8 | 2.5 min |
Day 5: Legs
about 52 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Conventional Deadlift | 3 | 4-6 | 8 | 2.5 min |
| Romanian Deadlift | 4 | 8-12 | 8 | 2.5 min |
| Barbell Hip Thrust | 3 | 8-15 | 8 | 2.5 min |
| Standing Dumbbell Calf Raise | 4 | 12-20 | 9 | 75s |
| Toes-to-Bar | 3 | 8-15 | 9 | 75s |
| Goblet Squat | 3 | 10-15 | 8 | 2.5 min |
Day 6: Pull
about 20 min| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Dumbbell Row | 3 | 8-12 | 8 | 2.5 min |
| Wrist Extension | 3 | 12-20 | 9 | 75s |
| Dumbbell Curl | 3 | 10-15 | 9 | 75s |
Times are estimates: the prescribed rest plus about 30 seconds per set. RPE is effort on a 10-point scale, so RPE 8 leaves about two reps in the tank.
Why these movements
A rack, a bar and a bench cover the big lifts: squat, bench press, deadlift, overhead press and rows. A pull-up bar covers the vertical pull. That is most of what a commercial gym is for.
What a home gym usually lacks is cables and machines, which mostly serve the smaller isolation work. Those slots go to dumbbell and bodyweight movements for the same muscle.
Each muscle gets two days a week, and the second push, pull and leg day changes the angle of the first, so the same muscles get a different stress.
How to run it
- Six days on, one off. If the week gets ahead of your recovery, three full-body days with the same equipment is the better fit.
- Add weight when every set reaches the top of its rep range. On the barbell lifts, small jumps go further than big ones.
Want this progressed from what you log each workout?
MuscleBuddy builds this week around your own equipment, then moves the weight up when your logged sets earn it and adjusts when you stall.
Create your free accountFrequently asked questions
- What equipment do I need for a home gym push pull legs program?
- A barbell with plates, a squat rack, a flat bench and a pull-up bar cover the main lifts. Dumbbells fill in the smaller ones. Cables are nice to have, not required.
- Is six days too much?
- For a lot of people, yes. If you are newer to training or short on time, three full-body days with the same equipment is the better start.