Build Muscle
Six-Day Standard — Linear Push/Pull/Legs
Twelve weeks of six-day push/pull/legs where every lift climbs on its own clock: hit the rep gate on the last set, add weight next time; miss it twice, drop ten percent and re-climb. One or two progressed lifts, a fixed secondary and a handful of accessories per session.
- Category
- Build Muscle
- Length
- 12 weeks
- Frequency
- 6 days/week
- Est. session
- 45–60 min
Last updated: June 2026
About this program
A six-day push/pull/legs rotation run as a per-lift linear progression. Each session carries exactly one lift that climbs — bench, overhead press, row, weighted pull-up, back squat and front squat, with a single heavy deadlift set riding the squat day — plus one secondary held at fixed reps and a few accessories that never chase load. The final set of each primary is taken to as many reps as possible: clear the stated rep count and the load goes up, miss it and the load repeats, miss twice and that lift alone resets ten percent.
For the intermediate who has already decided they are training six days a week and wants a structured per-lift progression rather than a volume dump. Not a beginner program — you need a recent five-rep best on each primary — and not a recomposition program; run it at maintenance calories or above. Commercial gym: barbell, rack and bench are hard, while every cable and machine accessory ships with a named substitution. Choosing between this and Push Pull Legs — High Volume is a choice between load progression and volume accumulation.
Progression follows our Progressive Overload framework's per-lift linear model — each lift advances on its own schedule, so one stalled press never resets a climbing squat. Per-session set counts sit at the low end of the Volume Management framework's MAV band because frequency, not per-session volume, carries the stimulus: every muscle gets two weekly exposures, the frequency jump Schoenfeld et al. (2016) found meaningful. The unconditional light week and the mid-block deload both come from our Fatigue & Recovery framework.
Expect three weeks where everything climbs every session, a light week, four weeks where the rep gate starts deciding, a deload at week nine, two weeks of half-sized increments, and a rep-max re-test in week twelve.
Build Muscle · 12 weeks · 6 days/week
Start to finish
- Frequency
- 6 days/week
- Per session
- 45–60 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- Twelve weeks of six-day push/pull/legs where every lift climbs on its own clock: hit the rep gate on the last set, add weight next time; miss it twice, drop ten percent and re-climb.
- 02The commitment
- A high-frequency week, most days in the gym
- 03The arc
- 12 weeks, 6 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
12 weeks across 6 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–360Intensity
Phase 1 · Standard
Ramp-In
Three weeks that start deliberately light so every lift moves up every single session. You should finish these weeks feeling like you left reps in the tank — that is the design.
- Weeks 4–435Intensity
Phase 2 · Transition
Light Week
A planned easy week before the loads get real. Everything drops ten percent, nothing is taken to a limit, and next week picks up where week 3 left off.
- Weeks 5–860Intensity
Phase 3 · Standard
Gate-Driven Progression
The block where the rep gate starts making the decisions. Some lifts keep climbing, some hold, and a few will reset — all at the same time, and that is normal.
- Weeks 9–930Intensity
Phase 4 · Deload
Deload
Volume cut to just over half so the last four weeks of accumulated fatigue clears. Skip it and the intensification block will read as a stall.
- Weeks 10–1182Intensity
Phase 5 · Intensification
Intensification
Increments halve and the top sets get heavier. Progress slows down on purpose — this is where the block extracts its last productive jumps.
- Weeks 12–1288Intensity
Phase 6 · Testing
Re-Test
A rep-max re-test on the seven gated lifts to close the block out with a real number. This is a test week, not a deload — you finish it tired.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
- Linear PPL — Push A (Bench Clock)5 exercises · ~70 min
- Linear PPL — Pull A (Row Clock)4 exercises · ~54 min
- Linear PPL — Legs A (Squat & Pull Clock)5 exercises · ~66 min
- Linear PPL — Push B (Overhead Clock)5 exercises · ~59 min
- Linear PPL — Pull B (Weighted Pull-Up Clock)5 exercises · ~57 min
- Linear PPL — Legs B (Front Squat Clock)5 exercises · ~65 min
Why your coach builds it this way
A six-day push/pull/legs rotation run as a per-lift linear progression. Each session carries exactly one lift that climbs — bench, overhead press, row, weighted pull-up, back squat and front squat, with a single heavy deadlift set riding the squat day — plus one secondary held at fixed reps and a few accessories that never chase load. The final set of each primary is taken to as many reps as possible: clear the stated rep count and the load goes up, miss it and the load repeats, miss twice and that lift alone resets ten percent.
For the intermediate who has already decided they are training six days a week and wants a structured per-lift progression rather than a volume dump. Not a beginner program — you need a recent five-rep best on each primary — and not a recomposition program; run it at maintenance calories or above. Commercial gym: barbell, rack and bench are hard, while every cable and machine accessory ships with a named substitution. Choosing between this and Push Pull Legs — High Volume is a choice between load progression and volume accumulation.
Progression follows our Progressive Overload framework's per-lift linear model — each lift advances on its own schedule, so one stalled press never resets a climbing squat. Per-session set counts sit at the low end of the Volume Management framework's MAV band because frequency, not per-session volume, carries the stimulus: every muscle gets two weekly exposures, the frequency jump Schoenfeld et al. (2016) found meaningful. The unconditional light week and the mid-block deload both come from our Fatigue & Recovery framework.
Expect three weeks where everything climbs every session, a light week, four weeks where the rep gate starts deciding, a deload at week nine, two weeks of half-sized increments, and a rep-max re-test in week twelve.
Common questions
The facts most people check before they commit a block to it.
01How long is the Six-Day Standard — Linear Push/Pull/Legs program?
Six-Day Standard — Linear Push/Pull/Legs runs 12 weeks at 6 days a week, structured into 6 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is Six-Day Standard — Linear Push/Pull/Legs for?
Twelve weeks of six-day push/pull/legs where every lift climbs on its own clock: hit the rep gate on the last set, add weight next time; miss it twice, drop ten percent and re-climb. It sits in the Build Muscle category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does Six-Day Standard — Linear Push/Pull/Legs progress over the weeks?
It opens with ramp-In and finishes with re-Test. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust Six-Day Standard — Linear Push/Pull/Legs to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
Proposal — add weight