Building a muscular and aesthetic physique has always been my ultimate fitness goal. That’s why I tried many workout splits, from full-body and upper/lower to PPL and muscle group.
A full-body routine helped me increase my strength and endurance (working out four times a week), the muscle group split helped me maintain my strength and mass, and the upper/lower split also helped me achieve balance results.
However, it was the 6 day push pull legs split that helped me gain strength and mass.
The PPL split allows you to train each muscle twice a week and helps increase strength and size over time, as shown in a study published by Sports Medicine.1Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
So, if you also want to build a sturdy and sizeable physique, explore and download this ultimate PPL 6-day muscle-building workout plan PDF.
6 Day Push Pull Leg Training Plan Summary
| Routine Type | Push-Pull-Leg Split |
| Program Duration | 12 Weeks |
| Routine Goal | Strength And Hypertrophy |
| Training Level | Intermediate |
| Duration Per Session | 60-90 Minutes |
| Frequency | 6 Days per Week |
| Targe Gender | Male and Female |
| Suitable Age Group | 18-35 Years |
| Preceding Plan | 5-Day PPL Routine |
How Do You Train in Push/Pull/Legs (PPL) Split?
The push/pull/leg routine is divided into three parts – push day, pull, and leg day.
Push day includes training the chest, shoulder, and triceps muscle groups. Bench presses, overhead presses, dips, floor presses, and push-ups are examples of push exercises.
Pull day includes training the back, biceps, wrist, and forearm muscles.
Pull-ups, lat pulldown, barbell bent-over, cable rowing, barbell curls, chin-ups, and wrist curls are some examples of pull exercises.
Leg day includes training the quadriceps, hamstrings, calves, and glutes.
Squats, leg presses, leg extensions, hamstring curls, calf raises, hip thrusts and glute bridges are some of the best exercises for leg day training.
Usually, the push workout is done on day 1, the pull workout on day 2, and the leg workout on day 3. And you can also train your core on your leg day.
Push Pull Legs 6 Day Split for Strength and Mass Gain
- Monday – Push Workout for Strength
- Tuesday – Pull Workout for Strength
- Wednesday – Legs and Core Training for Strength
- Thursday – Push Workout for Hypertrophy
- Friday – Pull Workout for Hypertrophy
- Saturday – Legs and Core training Hypertrophy
- Sunday – OFF (Sauna & Massage)
You’ll train for strength during the first three days. And for muscle mass (hypertrophy) in the last three sessions.
The rep ranges will be 6-8 for strength building and 8-16 for muscle building.
Increase 10-15% of load after every set.
It’s best to perform 5-10 minutes warm-up before lifting heavy. For example, you can run on the treadmill, perform bodyweight cardio exercises, or lift light weights to increase your heart and get your muscles ready.
Day 1 – Push Workout (Strength)
| Push Exercises | Target Muscles | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | Chest | 8, 8, 6, 6 | 2-3 min |
| Incline DB Press | Chest | 8, 8, 6, 6 | 2-3 min |
| Military Press | Shoulder | 8, 8, 6, 6 | 2-3 min |
| Weighted Bar Dips | Upper Body | 8-12 x 3 | 2-3 min |
| Triceps Pushdown | Triceps | 8-12 x 3 | 1-3 min |
Day 2 – Pull Workout (Strength)
| Pull Exercises | Target Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift | Back, Lower Body | 8, 7, 6, 5, 4 | 2-3 mins |
| Weighted Pullups | Back, Biceps | 4-10 x 3 | 1-2 mins |
| Lat Pulldown | Back | 8, 8, 6, 6 | 2-3 mins |
| Seated Machine Row | Back | 8, 8, 6, 6 | 2-3 mins |
| Barbell Curl | Biceps | 10, 8, 6 | 1-3 mins |
Day 3 – Leg and Core Workout (Strength)
| Exercises | Target Muscles | Reps | Rest |
|---|---|---|---|
| Back Squat | Quadriceps | 8, 8, 6, 6 | 3-4 min |
| Leg Press | Quadriceps | 8, 8, 6, 6 | 2-3 min |
| Smith Machine Lunges | Lower Body | 8 x 2/side | 2-3 min |
| Dumbbell RDL | Hamstring, Glutes | 8, 6, 4 | 2-3 min |
| Hip Thrust | Posterior Chain | 8 x 3 | 2-3 min |
| Hanging Knee Raise | Core | 10 x 2 | 30-sec |
| H2L Cable Chop | Core | 10 x 2 | 30-sec |
| Forearm Plank | Core | 1-min x 2 | 30-sec |
Day 4 – Push Workout (Hypertrophy)
| Push Exercises | Target Muscles | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | Chest | 15, 12, 10 | 2-3 mins |
| Pec Deck Fly | Chest | 15, 12, 10 | 1-2 mins |
| Bent-over Cable Fly | Chest | 15, 12, 10 | 1-2 mins |
| DB Overhead Press | Shoulder | 15, 12, 10 | 1-2 mins |
| Dumbbell FDL Raises | Shoulder | 8-10 x 4 | 2-3 mins |
| 1-arm Overhead Extension | Triceps | 8-12 x 3 | 1-minute |
| 1-arm Crossbody Pushdown | Triceps | 10/arm x 3 | 1-minute |
Day 5 – Pull Workout (Hypertrophy)
| Pull Exercises | Target Muscles | Reps | Rest |
|---|---|---|---|
| Pullups | Back | Max x 4 | 1-2 mins |
| Close Grip Pulldown | Back | 15, 12,10 | 1-2 mins |
| Chest Supported T-Row | Back | 15, 12,10 | 1-2 mins |
| Machine/Cable Lat Pullover | Back | 15, 12,10 | 1-2 mins |
| Face Pull | Upper Back | 15, 12,10 | 1-2 mins |
| Upright Row/Shrug | Trapezius | 12, 10, 10 | 1-2 mins |
| Preacher Curl | Biceps | 15, 12,10 | 1-2 mins |
| Reverse Curl | Biceps | 15, 12,10 | 1-2 mins |
Day 6 – Leg and Core (Hypertrophy)
| Exercises | Targeted Muscles | Reps | Rest |
|---|---|---|---|
| Leg Extension | Quads | 20, 15, 12, 10 | 1-2 mins |
| Hack Squat | Quads | 15, 12, 10 | 2-3 mins |
| Leg Curl | Hamstrings | 20, 15, 12, 10 | 1-2 mins |
| Bulgarian/Reverse Lunges | Lower Body | 10 per leg x 2 | 2-3 min |
| Low Back Extension | Posterior Chain | 12-15 x 3 | 1-2 mins |
| Cable Crunches + Knee Raises | Core | 15-20 x 3 | 45-sec |
| Knee to Elbow Cable Crunch | Core | 10 per x 3 | 45-sec |
| Ab Wheel Rollout | Abs | 1-min x 2 | 1-minute |
Superset cable crunches with knee raises as these exercises work on different areas of the abdominal muscles.
Is 6 Days a Week Too Much?
Training six days per week is fine as long as you follow a well-designed program, consume a balanced diet (combination of protein, carbs, fats, and fibers), sleep properly, and take sauna and massage for recovery.
This 6-day PPL split is designed in a way that gives your trained muscles enough time to recover between workouts. For example, you’ll get two rest days between each push, pull, and leg day workout.
So, if you have been lifting weights for a while and you believe you can train six days weekly, I recommend trying for a few months.
However, if you feel over-trained and unable to give your best effort in each session, take a break whenever needed and start from where you’ve left.
The Fitness Phantom Tips for Muscle Growth
1) Progressive Overload: Aim to increase weight a little every week or two to stimulate muscle growth. If loading is not possible, try to increase the number of reps or lower the rest between sets. The main thing is to keep challenging your muscles constantly to grow strength and size.2 Plotkin, Daniel et al. “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations.” PeerJ vol. 10 e14142. 30 Sep. 2022, doi:10.7717/peerj.14142
2) Nutrition: Your body needs carbs to train efficiently, protein to recover your muscles, and fats to support other functions, so you’ll have to consume a wholesome diet to develop your physique. According to the study, one should aim to consume 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the remainder of calories from carbohydrates. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein before and after resistance training is recommended.3 Helms, Eric R et al. “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.” Journal of the International Society of Sports Nutrition vol. 11 20. 12 May. 2014, doi:10.1186/1550-2783-11-20
Diet is a personalized thing and it differs from one person to another. For example, those who want to gain mass need a high-calorie meal plan and those wanting to lose fat must follow a calorie-deficit diet.
3) Rest and Recovery: Once you have trained your muscle, let it rest for at least 48 hours before you use that muscle to lift weight. Proper rest will help you build muscle and avoid the risk of injuries.4 Why Rest Days Are Important for Muscle Building – National Academy of Sports Medicine (NASM) Evidence suggests that sleeping plays an important role in promoting the regulation of endocrine function involved in tissue regeneration and tissue remodeling, which is a critical factor in balancing core body tissues: bone, fat, and muscle mass.5 Stich, Fabia M et al. “The Potential Role of Sleep in Promoting a Healthy Body Composition: Underlying Mechanisms Determining Muscle, Fat, and Bone Mass and Their Association with Sleep.” Neuroendocrinology vol. 112,7 (2022): 673-701. doi:10.1159/000518691
4) Fasted Cardio: Many professional bodybuilders do cardio in the morning to build endurance. So, you can also do light cardio, such as incline treadmill walking or bicycling for 30 minutes to work to enhance your cardiovascular fitness.6 Schroeder, Elizabeth C et al. “Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial.” PloS one vol. 14,1 e0210292. 7 Jan. 2019, doi:10.1371/journal.pone.0210292
Download The 6 Day PPL Workout Plan PDF
This program allows you to target each muscle twice a week and help increase your strength and mass.
It is suitable for intermediate lifters who have been working out for a while but have not seen significant results.
It will help you achieve the best physique if you follow this split routinely and look after your nutritional needs.
I’ve also designed a customized 12-week comprehensive workout plan for serious fitness enthusiasts who want to put on muscles and increase strength.
References
- 1Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- 2Plotkin, Daniel et al. “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations.” PeerJ vol. 10 e14142. 30 Sep. 2022, doi:10.7717/peerj.14142
- 3Helms, Eric R et al. “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.” Journal of the International Society of Sports Nutrition vol. 11 20. 12 May. 2014, doi:10.1186/1550-2783-11-20
- 4Why Rest Days Are Important for Muscle Building – National Academy of Sports Medicine (NASM)
- 5Stich, Fabia M et al. “The Potential Role of Sleep in Promoting a Healthy Body Composition: Underlying Mechanisms Determining Muscle, Fat, and Bone Mass and Their Association with Sleep.” Neuroendocrinology vol. 112,7 (2022): 673-701. doi:10.1159/000518691
- 6Schroeder, Elizabeth C et al. “Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial.” PloS one vol. 14,1 e0210292. 7 Jan. 2019, doi:10.1371/journal.pone.0210292
