By u/Metallicadpa · r/Fitness · Intermediate · 6× / week · Ongoing · Full gym
High-frequency hypertrophy
The popular six-day push/pull/legs split: each muscle group is trained twice a week. Main lifts use heavier 5×5 work, accessories run higher reps for volume. Pure size and a great intermediate workhorse.
| Bench Press | 5 × 5 |
| Overhead Press | 3 × 8–12 |
| Incline Dumbbell Press | 3 × 8–12 |
| Lateral Raise | 3 × 12–15 |
| Triceps Pushdown | 3 × 12–15 |
| Barbell Row | 5 × 5 |
| Pull-up | 3 × 8–12 |
| Face Pull | 3 × 15 |
| Barbell Curl | 3 × 12 |
| Barbell Squat | 5 × 5 |
| Romanian Deadlift | 3 × 8–12 |
| Leg Press | 3 × 12 |
| Leg Curl | 3 × 12 |
| Calf Raise | 4 × 15 |
Source: u/Metallicadpa · r/Fitness — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Push / Pull / Legs (PPL) and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.