Push Pull Legs 6-Day Split
Maximize muscle growth and strength with this 6-day Push Pull Legs (PPL) split. Train each muscle group twice a week for optimal results.
- Goal
- hypertrophy
- Split
- Push/Pull/Legs
- Days/Week
- 6
- Session
- 60 min
Warmup
5-10 minutes of light cardio (e.g., jogging, cycling) followed by dynamic stretches and 1-2 light sets of the first exercise.
Week 1
Day 1: Push (Chest, Shoulders, Triceps)
Upper body push muscles
- barbell bench press — 3 × 8-12 (rest 90s)
- dumbbell overhead press — 3 × 8-12 (rest 90s)
- incline dumbbell press — 3 × 10-15 (rest 75s)
- cable lateral raise — 3 × 12-15 (rest 60s)
- tricep pushdown — 3 × 10-15 (rest 60s)
Day 2: Pull (Back, Biceps)
Upper body pull muscles
- pull up — 3 × 6-10 (rest 90s)
- barbell row — 3 × 8-12 (rest 90s)
- lat pulldown — 3 × 10-15 (rest 75s)
- dumbbell bicep curl — 3 × 10-15 (rest 60s)
- face pull — 3 × 12-15 (rest 60s)
Day 3: Legs
Lower body strength and hypertrophy
- barbell back squat — 3 × 6-10 (rest 120s)
- romanian deadlift — 3 × 8-12 (rest 90s)
- leg press — 3 × 10-15 (rest 75s)
- leg extension — 3 × 12-15 (rest 60s)
- standing calf raise — 3 × 15-20 (rest 60s)
Day 4: Push (Chest, Shoulders, Triceps)
Upper body push muscles (variation)
- incline barbell press — 3 × 8-12 (rest 90s)
- seated dumbbell shoulder press — 3 × 8-12 (rest 90s)
- dumbbell fly — 3 × 10-15 (rest 75s)
- dumbbell front raise — 3 × 12-15 (rest 60s)
- overhead dumbbell extension — 3 × 10-15 (rest 60s)
Day 5: Pull (Back, Biceps)
Upper body pull muscles (variation)
- deadlift — 1 × 5 (rest 180s)
- t bar row — 3 × 8-12 (rest 90s)
- single arm dumbbell row — 3 × 10-15 (rest 75s)
- hammer curl — 3 × 10-15 (rest 60s)
- reverse pec deck — 3 × 12-15 (rest 60s)
Day 6: Legs
Lower body strength and hypertrophy (variation)
- front squat — 3 × 6-10 (rest 120s)
- bulgarian split squat — 3 × 8-12 (rest 90s)
- leg curl — 3 × 10-15 (rest 75s)
- glute ham raise — 3 × 10-15 (rest 75s)
- seated calf raise — 3 × 15-20 (rest 60s)
Cooldown
5-10 minutes of static stretching, focusing on the muscle groups trained that day.
Progression
Aim to increase the weight lifted or perform more reps with the same weight each week (progressive overload). Once you hit the top end of the rep range for all sets, increase the weight for the following week.
Equipment needed
- barbell
- dumbbells
- cables
- benches
- pull-up bar
- leg press machine
Suitable for
- individuals looking to build muscle and strength
- those who want to train each muscle group twice a week
- people with 6 days per week to dedicate to training
Not recommended for
- absolute beginners to resistance training
- individuals with limited training days per week
- people recovering from injuries that prevent frequent training
Push Pull Legs 6-Day Split FAQs
What is a Push Pull Legs (PPL) split?
A PPL split divides your training into three types of workouts: 'Push' for chest, shoulders, and triceps; 'Pull' for back and biceps; and 'Legs' for your lower body. In a 6-day split, you perform each workout type twice a week.
Is this a good split for muscle growth?
Yes, the 6-day PPL split is highly effective for muscle growth (hypertrophy) because it allows you to train each major muscle group twice a week with adequate rest between sessions for that specific muscle group.
How should I structure my rest day?
Day 7 is a rest day. You can use this for active recovery (light walking, stretching) or complete rest. It's crucial for muscle repair and growth.