Push Pull Legs 6 Day Split For Strength And Hypertrophy

If you’re looking for the best push pull leg split workout along with PDF then you came to the right place. In this article, I’m going to share my push pull legs 6 day split for strength and hypertrophy routine. I’ve designed this plan after researching several studies and articles so it can help you build a muscular and sizeable body.

6 Day Push Pull Legs Split Workout Program Summary

Routine TypeSplit
Program Duration4-12 Weeks
Routine GoalStrength And Hypertrophy
Training LevelBeginner to Intermediate
Duration Per Session60-90 Minutes
Frequency6 Days per Week
GenderMale and Female
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Alternate Plan for Home Workout12 week dumbbell workout plan
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6 Days Push Pull Legs Split Program summary
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Also check out: The Best 4-Day Split Dumbbell Workout

What are Push/Pull/Legs (PPL) Split?

The push/pull/leg routine is divided into three parts as the name suggests.

Push workout includes training of chest, shoulder and triceps muscle group.

Bench press, barbell overhead press, dumbbell push press, dumbbell floor press, push-ups are some of the examples of push exercises.

Pull workout includes training of the back, biceps, wrist and forearm muscle.

Pull-ups, lat pulldown, barbell bent over, cable rowing, barbell curl, chin-ups, and wrist curl are some of the examples of pull exercises.

Leg day includes the training of quadriceps, hamstrings, calves, glutes.

Squats, leg press, deadlifts, leg extension, hamstring curl, calf raises, hip thrust, and glutes bridges are some of the best exercises for leg day training.

Usually, push workout is done on day 1, pull workout on day 2, and the leg workout on day 3. And on leg day, you can work out on your core.

The Push pull legs split workout routine is one of the best workout regimes that promote hypertrophy and increases strength.

This workout routine allows you to train each muscle twice a week. And doing that will help you build increase muscle mass and strength both. (1)

You my also like: 3 Day Compound Full Body Workout Routine

6 Day Push Pull Legs Split For Strength and Hypertrophy

Day 1 Push Workout- Chest, Shoulders, Triceps (Part 1)

Reps: 8-12

Sets: (3-4)

Rest: 1-3 Minutes

Push ExercisesTargeted Muscles
Barbell Flat Bench PressChest
Incline Dumbell PressChest
Dumbbell PulloverChest
Barbell Overhead PressShoulder
DB Front Lateral RaisesShoulder
Bent-Over Lateral RaisesShoulder
DipsTriceps
Incline Dumbbell
Overhead Extension
Triceps
Triceps Pushdown with BarTricep
Weighted PushupUpper Body

Day 2 Pull Workout- Back, Biceps, Forearms (Part 1)

Reps: 8-12

Sets: 3-4

Rest: 1-3 Minutes

Pull ExercisesMuscles Engaged
Pull-upsBack
Wide Grip Lat PulldownBack
Barbell Bent-Over RowBack
One Arm Dumbbell RowingBack
ChinupsBiceps
EZ Standing Bicep CurlBiceps
DB Alternate Bicep curlBiceps
Preacher CurlBiceps
Palm up Dumbbell Wrist CurlWrist and Forearm

Day 3 Leg Workout- Quads, Hamstrings, Calves, Gluteus, Core (Part 1)

Leg and Core ExercisesMuscles Activate
Barbell Smith Machine LungesQuadriceps, Glutes,
and Hamstring
Barbell Back SquatQuad and Glutes
Leg ExtensionQuad
Dumbbell Romanian DeadliftHamstring, Quad, Glutes
Prone Lying DB Leg CurlHamstring
Weighted Glute BridgeGlute
Calf RaisesCalves
Sits upCore
Leg RaisesCore
PlankCore

Day 4 Push Workout- Chest, Shoulders, Triceps (Part 2)

  1. Incline Bench Press
    • Muscle worked: Chest
    • Reps: 8-12, Sets: 2-3
    • Rest: 1-3 minutes
  2. Flat Dumbbell Press
    • Muscle worked: Upper Chest
    • Reps: 8-12, Sets: 2-3
    • Rest: 1-3 minutes
  3. Dumbbell Squeeze Press
    1. Muscle worked: Upper Chest
    • Reps: 6-8, Sets: -3
    • Rest: 2 minutes
  4. Dumbbell Arnold Press
    • Muscle build: Shoulders
    • Reps: 8-10, Sets: 3
    • Rest: 2 minutes
  5. Barbell Front Raises
    • Muscle build: Anterior Deltoid
    • Reps: 8-10, Sets: 2
    • Rest: 2 minutes
  6. Pike Pushup
    • Targeted muscle: Shoulder
    • Reps: 8-10, Sets: 2-3
    • Rest: 2 minutes
  7. Weighted Triangle Press Up
    • Targeted muscle: Triceps
    • Reps: 10-15, Sets: 2
    • Rest: 1 minute
  8. Dumbbell Kickback
    • Muscle build: Triceps
    • Reps: 8-10, Sets: 3
    • Rest: 2-3 minutes
  9. Triceps Rope Pushdown
    • Muscle build: Triceps
    • Reps: 8-10, Sets: 3
    • Rest: 2-3 minutes

Day 5 Pull Workout- Back, Biceps, Rear Deltoid (Part 2)

  1. Pull ups
    • Muscle worked: Back
    • Reps: 8-12, Sets: 2-3
    • Rest: 1-3 minutes
  2. Reverse Grip Lat Pulldown
    • Muscle worked: Back
    • Reps: 8-12, Sets: 2-3
    • Rest: 1-3 minutes
  3. T Rowing
    1. Muscle worked: Back
    • Reps: 6-8, Sets: -3
    • Rest: 2 minutes
  4. Face Pull
    • Muscle build: Rear Delt and Traps
    • Reps: 8-10, Sets: 3
    • Rest: 2 minutes
  5. Dumbbell Rear Delt Fly
    • Muscle Build: Rear Delt and Traps
    • Reps: 8-10, Sets: 2
    • Rest: 2 minutes
  6. Barbell Upright Row
    • Targeted muscle: Shoulder and Upper Trap
    • Reps: 8-10, Sets: 2-3
    • Rest: 2 minutes
  7. Barbell Curl
    • Targeted muscle: Biceps
    • Reps: 8-10, Sets: 2-3
    • Rest: 2 minutes
  8. Concentration Curl
    • Targeted muscle: Biceps
    • Reps: 10-15, Sets: 2
    • Rest: 1 minute
  9. Dumbbell Hammer Curl
    • Muscle build: Biceps
    • Reps: 8-10, Sets: 3
    • Rest: 2-3 minutes
  10. Incline Dumbbell Curl
    • Muscle build: Biceps
    • Reps: 8-10, Sets: 3
    • Rest: 2-3 minutes

Day 6 Leg Workout- Quads, Hamstrings, Calves, Gluteus, Core (Part 2)

  1. Deadlift
    • Muscle worked: Lower body and Back
    • Reps: 4-6, Sets: 2-3
    • Rest: 1-3 minutes
  2. Barbell Jammers
    • Muscle Build: Lower body
    • Reps: 6-8, Sets: 2-3
    • Rest: 1-2 minutes
  3. Leg Press
    • Muscle worked: Quadriceps
    • Reps: 10-12, Sets: 2-3
    • Rest: 1-3 minutes
  4. Leg Curl
    1. Muscle worked: Hamstrings
    • Reps: 8-10, Sets: 2-3
    • Rest: 2 minutes
  5. Dumbell Bulgarian Split Squat
    • Muscle Build: Quads, Glutes, and Hamstrings
    • Reps: 8-10, Sets: 3
    • Rest: 2 minutes
  6. Barbell Hip Thrust
    • Muscle Build: Glutes and Hamstrings
    • Reps: 8-10, Sets: 2
    • Rest: 2 minutes
  7. Plank
    • Targeted muscle: Core
    • 1-2 Minute Hold
  8. Side Plank
    • Targeted muscle: Core
    • 1-2 Minute Hold
  9. Reverse Crunches
    • Targeted muscle: Core
    • 1-2 Minute Hold
  10. Hanging Knee Raises
    • Muscle build: Core
    • AMRAP

Push pull legs 6 days split For Strength And Hypertrophy PDF

Frequently Asked Question

1. Is 6 day push pull legs good?

The Push pull legs split workout routine is one of the best workout routines that promote muscle growth and increases strength.

It allows you to target each muscle twice a week. And doing six days workouts a week can help you gain muscle and strength both. (1)

2. Is Push Pull legs good for mass?

The 6 Days Push Pull Legs (PPL) can significantly increase your muscle mass. A meta-analysis published by the Journal of Strength and Conditioning Research suggested that training muscle more than once a week can help you maximize muscle growth.

3. Is Push Pull legs good for beginners?

Yes, the push-pull-legs split is suitable for all fitness levels including beginners. It will put less stress on the specific muscle and allow you to train each muscle group efficiently. Full-body workout and PPL both can be efficient and effective for beginners.

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