Push/Pull/Legs 6 Day Split

WHAT IS A PUSH / PULL / LEGS (PPL) PROGRAM?

Push/Pull/Legs is a 6-day training split where you divide workouts by movement patterns and muscle groups. Each muscle group gets trained twice per week, which is ideal for both strength and muscle growth.
	•	Push: Chest, shoulders, triceps
	•	Pull: Back, biceps
	•	Legs: Quads, hamstrings, glutes, calves

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WEEKLY SPLIT
	•	Monday: Push
	•	Tuesday: Pull
	•	Wednesday: Legs
	•	Thursday: Push
	•	Friday: Pull
	•	Saturday: Legs
	•	Sunday: Rest

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WHY RUN PPL?
	•	Hits each muscle group 2x per week
	•	Easy to organize and stay consistent
	•	Balanced for size and strength
	•	Flexible—you can adjust volume and intensity easily

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WHO IS IT FOR?
	•	Best for beginner to advanced lifters
	•	Works especially well if you can train 5–6 days per week
	•	Great if your goal is building muscle and getting stronger

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Rep Range:
	•	8–15 reps

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PROGRESSION
	•	Try to add weight or reps every week
	•	If you stall, keep the weight and improve reps/form
	•	Once you hit the top of your rep range → increase weight

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REST TIMES
	•	Compounds: 2–3 minutes
	•	Accessories: 1–2 minutes

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HOW LONG TO RUN IT
	•	Run for 6–12+ weeks
	•	No strict end—just adjust when progress slows

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RECOVERY
	•	Sleep 7+ hours
	•	Eat enough protein
	•	If you feel beat up, take an extra rest day or reduce volume

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WORKOUT LENGTH
	•	Typically 60–120 minutes per session

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Power Clean

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Standing Calf Raise

Leg Press (45 Degrees)

Abs Crunch (Machine)

Legs

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Tricep Pushdown (Cable)

Tricep Kickback

Skull Crusher (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Push

Pendlay Row

Chest Supported Row (Machine)

Lat Pulldown

Seated Row (Cable)

Back Extension

Upright Row (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (Barbell)

Concentration Curl

Pull

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