Free printable
Advanced workout plan
Six days, a real program, and a way to push it.
For lifters who have been consistent and want structure. This plan runs six sessions a week on a push/pull/legs split, with programming you can push against — heavier compound sets, more volume, and clear progression from one week to the next.
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Build the six-day split and program the sessions that fit your goal.
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6 items on this printable. Print it and add a checklist column.
What's inside
A six-day push/pull/legs program with real progression.
- Six sessions a week on a push/pull/legs split
- A structured progressive-overload plan
- Session-by-session sets and reps
- A deload week to keep progress coming
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