In short

A complete six-day push/pull/squat training and nutrition plan you can follow, with PDF export.

Back to Guide
6-Day Natural Muscle System

Push / Pull / Squat

The complete natural muscle-building system — training, nutrition, and the secrets nobody tells you. Built for a man who works hard, walks 15k steps, and wants to grow without steroids.

Can You Train 7 Days?

Short answer: Yes, but not 7 heavy days. Muscles grow during recovery, not during training. Training creates micro-tears; rest rebuilds them bigger.

The Spartan myth: Spartans did rest — religious festivals, varied intensity, and their physiques were built over 20+ years from childhood. They trained for function, not hypertrophy. Modern science confirms: muscles need 48 hours between hitting the same group.

Your situation: With a demanding job + 15k steps, your recovery is already stressed. 6 days training + 1 active recovery is the sweet spot. You can do 7 if you make Day 7 light — mobility, stretching, easy walk. Not another heavy session.

Weekly Split

Day 1
PUSH
Heavy — Chest, Shoulders, Triceps
Day 2
PULL
Heavy — Back, Biceps, Rear Delts
Day 3
SQUAT
Heavy — Quads, Glutes, Calves
Day 4
PUSH
Volume — Chest, Shoulders, Triceps
Day 5
PULL
Volume — Back, Biceps, Rear Delts
Day 6
SQUAT
Volume — Quads, Glutes, Calves
Day 7
REST
Active Recovery — Walk, Mobility, Stretch

The Workouts

💪

PUSH DAY

Chest · Shoulders · Triceps

1
Barbell Bench Press
Heavy. Progressive overload.
4 × 6-8
Sets × Reps
2
Overhead Press
Standing, strict form.
3 × 8-10
Sets × Reps
3
Incline Dumbbell Press
Full stretch at bottom.
3 × 10-12
Sets × Reps
4
Dumbbell Lateral Raises
Lead with elbows.
3 × 12-15
Sets × Reps
5
Tricep Dips
Bodyweight or weighted.
3 × 10-12
Sets × Reps
6
Tricep Pushdowns
Squeeze at bottom.
3 × 12-15
Sets × Reps
🦾

PULL DAY

Back · Biceps · Rear Delts

1
Lat Pulldowns
Full stretch at top.
4 × 8-10
Sets × Reps
2
Pull-Ups
Add weight if easy.
3 × 8-10
Sets × Reps
3
Seated Cable Row
Pull to stomach, squeeze.
3 × 10-12
Sets × Reps
4
Face Pulls
Rear delts, light weight.
3 × 12-15
Sets × Reps
5
Barbell Curls
No swinging.
3 × 10-12
Sets × Reps
6
Hammer Curls
Neutral grip.
3 × 10-12
Sets × Reps
🦵

SQUAT DAY

Quads · Glutes · Calves

1
Back Squat
Heavy. Below parallel.
4 × 6-8
Sets × Reps
2
Lying Leg Curls
Hamstrings, squeeze at top.
3 × 10-12
Sets × Reps
3
Bulgarian Split Squat
Each leg. Deep.
3 × 10-12
Sets × Reps
4
Leg Press
Feet shoulder width.
3 × 12-15
Sets × Reps
5
Standing Calf Raises
Full stretch, pause.
4 × 15-20
Sets × Reps
6
Hanging Leg Raises
Core, slow descent.
3 × 12-15
Sets × Reps

High-Protein Meal Plan

📦 BATCH PREP: Cook 1.6kg chicken + 4 cups rice + roast veg on Sunday & Wednesday. Takes 90 min, feeds you all week.

Breakfast (Pre-Prep)
Overnight oats + 2 scoops whey + 3 eggs
Night before
~55g
Protein
Lunch (Batch Prep)
Chicken breast (400g batch) + rice + veg
Cook Sun/Wed
~50g
Protein
Pre-Workout
Banana + rice cakes + honey
30-45 min before
~5g
Protein
Post-Workout
Whey protein shake + 1 cup oats
Within 30 min
~40g
Protein
Dinner
Salmon or lean steak + sweet potato + greens
Evening
~45g
Protein
Before Bed
Greek yogurt + almonds
30 min before sleep
~25g
Protein
Daily Total~220g protein

10 Secrets Nobody Tells You

1
Progressive Overload
Add weight or reps every single week. This is the #1 driver of muscle growth. Track every lift.
2
Protein at Every Meal
30-40g protein per meal, 5-6 meals. Total: 1.6-2.2g per kg bodyweight daily.
3
Sleep Is Where You Grow
7-9 hours. Muscle builds during deep sleep, not in the gym. Less than 6 hours kills gains.
4
Train Close to Failure
Stop 1-2 reps short of failure on most sets. Go to failure only on last sets of isolation work.
5
Deload Every 6-8 Weeks
Drop weights to 60% for one week. Your body supercompensates and comes back stronger.
6
Carbs Around Training
Eat most carbs 1-2 hours before and within 2 hours after training. Fuel the work, recover faster.
7
Natural Testosterone
Sunlight on skin, 8+ hours sleep, zinc + magnesium + vitamin D, minimize alcohol, lift heavy.
8
Mind-Muscle Connection
Feel the target muscle working. Slow eccentrics (3 seconds down) build more muscle than fast reps.
9
Eat in a Slight Surplus
With 15k steps + gym + demanding job, you need 3,000-3,500+ calories. Undereating kills growth.
10
Consistency Over Intensity
6 months of consistent 80% effort beats 1 month of 100%. Show up every scheduled day.

Your Job + 15k Steps

Walking 15k steps + a demanding job means your recovery capacity is already stretched. Here's how to make it work:

Eat MORE — 3,000-3,500+ calories. Your NEAT is huge; undereating kills gains.
Sleep 8+ hours — non-negotiable with your activity level.
Train 6 days, rest 1 — don't try to outwork your recovery.
Hit each muscle group 2x/week — this split does that perfectly.
If you feel beat up — swap Day 6 for another rest day. Listen to your body.

© The Male Blueprint · Evidence-Based · No Steroids · No BS

Private & Unfiltered

THE MALE
BLUEPRINT

Evidence-Based Men's Health • No BS • No Scams

There's a version of you that is physically powerful, deeply confident, and knows exactly what to do in every room he walks into.

20+
Modules
12
Countries
All
Evidence Levels
100%
No BS

What's Inside — Tap any section for details

Age Verification Required

This site contains adult educational content on men's health topics including anatomy, sexual health, and medical procedures. You must be 18 years or older to enter.

By entering you confirm you are 18+ and agree to our Terms of Service and Privacy Policy.

256-bit SSL
No data sold
For educational purposes only · Always consult a healthcare professional