6 Day Push Pull Legs Functional Training Split Workout

The 6 day push pull legs functional training split workout is one of the most effective training structures for building strength, muscle, and real-world athletic performance. Unlike traditional bodybuilding routines that focus only on aesthetics, functional training enhances strength, mobility, coordination, and endurance, making it ideal for athletes, fitness enthusiasts, and anyone looking to improve their overall physical performance. This program balances hypertrophy, strength, and conditioning while allowing sufficient recovery for each muscle group.

In this comprehensive guide, you’ll learn exactly how to structure a 6 day push pull legs functional training split, including exercises, sets, reps, rest periods, weekly programming, and progression strategies to maximize results.

What Is a Push Pull Legs Functional Training Split?

A push pull legs split divides workouts based on movement patterns rather than specific muscles. Push workouts train pressing movements, pull workouts focus on pulling movements, and leg workouts target lower body exercises. Functional training integrates compound lifts, unilateral movements, mobility drills, and conditioning elements to improve real-life strength and athletic performance.

This approach ensures balanced development, reduces injury risk, and improves overall movement quality. Training six days per week allows you to hit each movement pattern twice, maximizing training frequency and growth potential.

Benefits of a 6 Day Push Pull Legs Functional Training Program

A six-day push pull legs functional training split offers several advantages over traditional workout programs. First, higher training frequency stimulates muscle growth and neural adaptations more effectively. Second, functional exercises improve stability, coordination, and core strength, enhancing everyday movement and sports performance. Third, the program provides structured recovery by alternating muscle groups, preventing overtraining while maintaining high training volume.

This program is ideal for intermediate to advanced lifters who want to build strength, lean muscle mass, and functional fitness simultaneously.

Weekly Schedule for the 6 Day Push Pull Legs Functional Training Split

A typical weekly structure for this program looks like this:

Day 1: Push (Strength Focus) Day 2: Pull (Strength Focus) Day 3: Legs (Strength Focus) Day 4: Push (Hypertrophy and Conditioning) Day 5: Pull (Hypertrophy and Conditioning) Day 6: Legs (Hypertrophy and Conditioning) Day 7: Rest or Active Recovery

This schedule allows each muscle group to be trained twice per week, once with heavier loads and once with moderate loads and higher volume.

Push Day Functional Training Split Workout

Push day focuses on chest, shoulders, triceps, and pressing movements. Functional training incorporates compound lifts, unilateral presses, and stability-based exercises.

Push Day Strength Workout

Start with a dynamic warm-up including shoulder mobility drills, band pull-aparts, and light push-ups. Then perform the following exercises:

Barbell Bench Press: 4 sets of 4 to 6 reps with 2 to 3 minutes rest Standing Overhead Press: 3 sets of 5 to 8 reps with 2 minutes rest Dumbbell Incline Press: 3 sets of 8 to 10 reps with 90 seconds rest Single-Arm Dumbbell Floor Press: 3 sets of 8 reps per arm with 60 to 90 seconds rest Dips or Ring Dips: 3 sets of 8 to 12 reps with 60 seconds rest Pallof Press or Cable Anti-Rotation Hold: 3 sets of 10 to 15 reps or 20-second holds per side

Push Day Hypertrophy and Conditioning Workout

For the second push day, reduce load and increase volume while adding conditioning elements:

Dumbbell Bench Press: 4 sets of 10 to 12 reps Arnold Press: 3 sets of 10 to 12 reps Push-Up Variations (feet elevated or ring push-ups): 3 sets of max reps Triceps Rope Pushdowns: 3 sets of 12 to 15 reps Medicine Ball Chest Pass: 3 sets of 8 to 10 explosive reps Finisher: 8 to 12 minutes of push-focused circuit (push-ups, kettlebell presses, battle ropes)

Pull Day Functional Training Split Workout

Pull day targets the back, biceps, rear delts, and grip strength. Functional pulling improves posture, stability, and upper-body power.

Pull Day Strength Workout

Warm up with band rows, scapular pull-ups, and thoracic mobility drills. Then perform:

Deadlift or Trap Bar Deadlift: 4 sets of 3 to 5 reps with 2 to 3 minutes rest Weighted Pull-Ups: 3 sets of 5 to 8 reps with 2 minutes rest Barbell Bent-Over Rows: 3 sets of 6 to 8 reps with 2 minutes rest Single-Arm Dumbbell Rows: 3 sets of 8 to 10 reps per arm Face Pulls or Rear Delt Flyes: 3 sets of 12 to 15 reps Farmer’s Carries: 3 rounds of 30 to 50 meters

Pull Day Hypertrophy and Conditioning Workout

Lat Pulldowns or Assisted Pull-Ups: 4 sets of 10 to 12 reps Chest-Supported Dumbbell Rows: 3 sets of 10 to 12 reps Cable Face Pulls: 3 sets of 12 to 15 reps Hammer Curls: 3 sets of 10 to 12 reps Alternating Dumbbell Curls: 3 sets of 12 reps Conditioning Finisher: 10 minutes of sled pulls, rowing, or kettlebell swings

Leg Day Functional Training Split Workout

Leg day is the foundation of functional strength, targeting quads, hamstrings, glutes, calves, and core stability.

Leg Day Strength Workout

Warm up with hip mobility drills, glute activation exercises, and light squats. Then perform:

Back Squat or Front Squat: 4 sets of 4 to 6 reps with 2 to 3 minutes rest Romanian Deadlift: 3 sets of 6 to 8 reps with 2 minutes rest Walking Lunges: 3 sets of 10 to 12 steps per leg Step-Ups or Bulgarian Split Squats: 3 sets of 8 to 10 reps per leg Standing Calf Raises: 3 sets of 10 to 15 reps Core Circuit: Plank, side plank, and hanging leg raises for 3 rounds

Leg Day Hypertrophy and Conditioning Workout

Goblet Squats: 4 sets of 10 to 12 reps Leg Press or Belt Squats: 3 sets of 12 to 15 reps Kettlebell Swings: 3 sets of 15 to 20 reps Single-Leg Romanian Deadlift: 3 sets of 10 reps per leg Seated Calf Raises: 3 sets of 12 to 15 reps Conditioning Finisher: 8 to 15 minutes of sled pushes, sprint intervals, or cycling

Functional Training Principles to Include

Functional training is more than just lifting weights. It involves training movement patterns, improving mobility, and enhancing core stability. Include unilateral exercises such as single-leg squats and single-arm presses to correct imbalances. Incorporate rotational movements like medicine ball throws and cable chops to improve core function. Add carries, sled pushes, and loaded marches to build real-world strength and endurance.

Progressive Overload for Long-Term Results

Progressive overload is essential for continuous improvement. Increase weight, reps, or sets over time. You can also reduce rest periods, improve tempo, or add advanced variations to increase difficulty. Track workouts weekly and aim for small improvements each session.

A simple progression model is to increase the load by 2.5 to 5 percent every week for strength exercises and add 1 to 2 reps per set for hypertrophy movements.

Recovery and Rest Days

Training six days per week requires proper recovery. Prioritize sleep, hydration, and nutrition. Use the seventh day for active recovery such as walking, stretching, yoga, or light cardio. Deload every 4 to 6 weeks by reducing volume and intensity to prevent overtraining.

Nutrition for a 6 Day Functional Training Split

Nutrition plays a major role in performance and recovery. Consume sufficient protein, carbohydrates, and healthy fats to support training. Aim for 0.7 to 1 gram of protein per pound of body weight. Carbohydrates fuel intense workouts, while healthy fats support hormones and joint health.

Pre-workout meals should include carbohydrates and protein, while post-workout meals should prioritize protein and fast-digesting carbs. Staying hydrated and consuming electrolytes is also crucial for high-frequency training programs.

Who Should Use This Program?

The 6 day push pull legs functional training split is best for intermediate to advanced lifters with at least six months of consistent training experience. Beginners should start with a full-body or upper-lower split before progressing to this program. Athletes and individuals seeking functional strength, muscle growth, and conditioning will benefit most from this routine.

Common Mistakes to Avoid

One common mistake is neglecting mobility and warm-ups, which can lead to injuries. Another mistake is using too much volume without adequate recovery. Ensure proper form and technique, especially on compound lifts. Finally, avoid skipping leg day, as lower body strength is essential for overall performance.

Sample 6 Day Push Pull Legs Functional Training Split Workout Plan

Day 1 Push Strength Day 2 Pull Strength Day 3 Legs Strength Day 4 Push Hypertrophy and Conditioning Day 5 Pull Hypertrophy and Conditioning Day 6 Legs Hypertrophy and Conditioning Day 7 Active Recovery

This structure can be followed for 8 to 12 weeks before switching exercises or rep schemes to prevent plateaus.

The 6 Day Push Pull Legs Functional Training Split

The 6 day push pull legs functional training split is one of the most effective ways to build muscle, strength, and athletic performance. By training each movement pattern twice per week, incorporating functional exercises, and following progressive overload principles, you can achieve impressive results. Combine this program with proper nutrition, recovery, and consistency, and you will build a stronger, leaner, and more functional physique.

This program is highly customizable, making it suitable for home gyms, commercial gyms, and athletes across multiple sports. Whether your goal is muscle hypertrophy, fat loss, or functional fitness, this training split provides a structured and proven approach to achieving your goals.

To maximize results with this 6 day push pull legs functional training split, make sure to explore other structured workout guides on MensFitClub. You can learn more about how the push, pull, and legs system works in detail with our complete guide to The Best Workout Plans For Men To Build Muscle. For a deeper breakdown of pulling movements, exercises, and programming tips, check out the Pull Day Workout Routine Guide. If your goal is muscle hypertrophy and optimized training frequency, our Best Workout Split For Muscle Gain guide explains how to structure PPL routines for growth. You can also explore the best Best Advanced Weight Lifting Programs For Men. Finally, for a balanced lower body plan to complement this split, read our Lower Body Split Workout Guide.