Plan
Push/Pull/Legs × 2 · six sessions Mon–Sat, Sunday off
01Push #1nextStrength · chest, delts, triceps6 exercises · 16 sets · 45–75 min02Pull #1Strength · back, rear delts, biceps6 exercises · 16 sets · 45–75 min03Legs #1Strength · hamstrings, quads, calves5 exercises · 14 sets · 50–75 min04Push #2Hypertrophy · delts, chest, triceps6 exercises · 16 sets · 45–75 min05Pull #2Hypertrophy · back, traps, biceps7 exercises · 17 sets · 45–80 min06Legs #2Hypertrophy · quads, hamstrings, abs6 exercises · 16 sets · 55–85 min
Sunday — rest. Shift it to another day and the streak won't mind.