Push Pull Legs (PPL) 6-Day Workout Plan

Advanced6 days/week110 working sets/week

Push/pull/legs run twice through the week is the highest-volume mainstream split there is: chest, shoulders and triceps on push days; back and biceps on pull days; the entire lower body on leg days. Six sessions, every muscle trained twice, with enough exercise variety that nothing gets stale.

The A and B days are deliberately different — different lead lifts, different angles — so joints get variety while the weekly volume per muscle stays high. This split demands good sleep and food; it is a plan for people whose recovery can cash the checks their training writes.

The program

Push A19 sets

Barbell Bench Press4 × 8–10

Incline DB Press3 × 10–12

Overhead Press3 × 8–10

Cable Fly3 × 12–15

Triceps Pushdown3 × 12–15

Lateral Raise3 × 15–20

Pull A19 sets

Deadlift3 × 5–8

Pull-Up4 × 8–10

Barbell Row3 × 8–10

Face Pull3 × 15–20

Barbell Curl3 × 10–12

Hammer Curl3 × 12–15

Legs A17 sets

Back Squat4 × 6–8

Romanian Deadlift3 × 8–10

Leg Press3 × 10–12

Seated Leg Curl3 × 12–15

Standing Calf Raise4 × 12–15

Push B19 sets

Overhead Press4 × 6–8

Barbell Bench Press3 × 8–10

Machine Chest Press3 × 10–12

Cable Lateral Raise3 × 12–15

Overhead Cable Extension3 × 10–12

Weighted Dips3 × 8–12

Pull B19 sets

Barbell Row4 × 6–8

Lat Pulldown3 × 10–12

Seated Cable Row3 × 10–12

Rear Delt Fly3 × 15–20

Incline DB Curl3 × 10–12

Cable Curl3 × 12–15

Legs B17 sets

Front Squat3 × 6–8

Hip Thrust4 × 8–10

Bulgarian Split Squat3 × 10–12

Lying Leg Curl3 × 12–15

Seated Calf Raise4 × 12–15

Every exercise name links to a full form guide with steps, cues and common mistakes.

Who this plan is for

Experienced lifters who can train 6 days a week consistently
Anyone chasing maximum hypertrophy volume with a classic bodybuilding structure
Lifters who like short-ish focused sessions rather than fewer marathon days

How to progress

Progress the first exercise of each day like a strength lift (add weight at the top of the range); treat everything after as hypertrophy work taken close to failure.
If you miss a day, just do the next day in the sequence — don't reshuffle the week.
Deload every 6–8 weeks: same movements, about 60% of your normal working weight.

FAQ

Is PPL good for building muscle?

Push/pull/legs twice a week is one of the most proven hypertrophy structures for advanced lifters — around 15–20 hard sets per muscle per week, split into manageable sessions. It only underperforms when someone can't actually recover from 6 days of training.

Can I run PPL 3 or 5 days a week instead?

Yes. Run the six days as a rotating sequence rather than a fixed weekly schedule — Push A on Monday, Pull A Tuesday, and so on, picking up wherever you left off. Each muscle then gets hit roughly every 4–5 days instead of every 3–4.

How long should a PPL workout take?

45–75 minutes per session with 2–3 minute rests on the big lifts and 60–90 seconds on isolation work. If sessions run much longer, cut rest on isolation exercises before cutting sets.

More plans

BeginnerFoundations · Full Body

3 days · the proven way to start lifting

IntermediateUpper / Lower

4 days · every muscle twice a week

AdvancedPowerbuilding 5-day

5 days · heavy upper/lower + volume PPL

BeginnerStrength 5×5

3 days · the classic barbell strength builder

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This program is built into Liftrava — one tap to start, weights pre-filled from your last session, days rotate automatically when you miss one.

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