FULL BODY + PUSH-PULL-LEGS
FULL BODY + PUSH-PULL-LEGS
6-DAY FULL BODY + PUSH–PULL–LEGS
A GENXJACK TRAINING TEMPLATE
Train with purpose. Build strength. Become more capable.
The GENXJACK 6-DAY FULL BODY + PUSH–PULL–LEGS training template combines full-body training with dedicated muscle-group workouts, creating a structured yet flexible approach to building strength, developing muscle, and improving overall fitness.
But don't let the name fool you. Six training days doesn't necessarily mean six days per week.
This is a six-workout rotation designed to be completed at your own pace, based on your schedule, recovery needs, and training experience.
THE STRUCTURE
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DAY 1 — FULL BODY (PUSH EMPHASIS): 3 push movements, 2 pull movements, and 1 leg movement.
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DAY 2 — LEGS ONLY: Dedicated lower-body training, including leg extensions, leg curls, compound movements, and calves.
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DAY 3 — FULL BODY (PULL EMPHASIS): 3 pull movements, 2 leg movements, and 1 push movement.
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DAY 4 — PUSH ONLY: Dedicated chest, shoulder, and triceps training.
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DAY 5 — FULL BODY (LEG EMPHASIS): 3 leg movements, 2 push movements, and 1 pull movement.
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DAY 6 — PULL ONLY: Dedicated back and biceps training.
TAKE REST DAYS AS NEEDED!
The full-body workouts can also be performed in reverse order, allowing you to change the sequence of movements without changing the overall structure.
WHY THIS APPROACH?
This training rotation combines the benefits of full-body workouts with the additional focus of dedicated training days.
The full-body sessions incorporate all three primary movement patterns, while the dedicated Push, Pull, and Leg sessions allow you to concentrate on specific muscle groups.
The result is a flexible training framework that can be adapted to your goals, experience, and recovery needs.
FREE DIGITAL DOWNLOAD
No gimmicks. No complicated subscriptions. Just a practical training structure you can download, take to the gym, and make your own.
Choose exercises and training intensity appropriate for your abilities, and allow sufficient recovery between sessions.
SHOW UP. KEEP YOUR WORD. DO GOOD WORK.
A GENXJACK original training resource.
⚠️ TRAINING DISCLAIMER: This template is provided for general educational purposes and is not individualized fitness or medical advice. Select exercises and intensity appropriate for your experience, consult a qualified healthcare professional when appropriate, and allow adequate recovery.
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Disclosures
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
GENXJACK training templates are provided free of charge for general educational and informational purposes only. They are not intended to replace individualized fitness instruction, medical advice, diagnosis, or treatment.
Exercise involves inherent risks, including the possibility of injury. Before beginning any exercise program, consult a qualified healthcare professional, particularly if you have an existing medical condition, injury, or other health concern.
Participants are responsible for selecting exercises, weights, repetitions, and training intensity appropriate for their individual fitness levels, abilities, and experience. Use proper technique, appropriate equipment, and adequate recovery periods. Stop exercising if you experience pain, dizziness, or unusual discomfort.
Participation is voluntary and at your own risk. GENXJACK LLC and its representatives make no guarantees regarding individual results and disclaim liability for injuries, losses, or damages arising from the use of these materials to the extent permitted by applicable law.
By using these training templates, you acknowledge that you have read and understood this disclaimer.
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