Weekly schedule
Week 1
- Day 01 Push Workout 8 exercises
- Day 02 Pull Workout 8 exercises
- Day 03 Leg Workout 9 exercises
-
Day 04 Rest Recovery day — light walk or stretching
- Day 05 Push Workout 8 exercises
- Day 06 Pull Workout 8 exercises
- Day 07 Leg Workout 9 exercises
Week 2
- Day 08 Push Workout 8 exercises
- Day 09 Pull Workout 8 exercises
- Day 10 Leg Workout 9 exercises
-
Day 11 Rest Recovery day — light walk or stretching
- Day 12 Push Workout 9 exercises
- Day 13 Pull Workout 8 exercises
- Day 14 Leg Workout 9 exercises
Week 3
- Day 15 Push Workout 8 exercises
- Day 16 Pull Workout 8 exercises
- Day 17 Leg Workout 9 exercises
-
Day 18 Rest Recovery day — light walk or stretching
- Day 19 Push Workout 9 exercises
- Day 20 Pull Workout 8 exercises
- Day 21 Leg Workout 9 exercises
Week 4
- Day 22 Push Workout 9 exercises
- Day 23 Pull Workout 9 exercises
- Day 24 Leg Workout 9 exercises
-
Day 25 Rest Recovery day — light walk or stretching
- Day 26 Push Workout 9 exercises
- Day 27 Pull Workout 9 exercises
- Day 28 Leg Workout 9 exercises
Program overview
Workout Description
Push-pull-legs (PPL) is a muscle-building training split that separates your muscles into groups and trains each group on its own day. This 6 day push/pull/legs workout routine split is a high-volume workout system built for advanced lifters who want to add muscle and strength. This plan lets you work each muscle twice per week. Doing so helps you increase muscle mass and strength.
In this program, some weightlifting exercises are swapped for dumbbell and cable exercises to target deeper muscles. Also, because some exercises use the pyramid system, the weight should rise as the number of sets goes down.
When you train hard and heavy, your diet matters just as much for muscle growth and recovery. That is why you need a solid meal plan.
- Include high-quality protein with every meal
- Eat plenty of green vegetables with at least 3 of your meals
- Eat fruits with protein post-workout
- Use complex carb sources, such as oatmeal, sweet potatoes, and whole grains throughout the day for energy
- Keep your calories high enough to support energy and muscle growth (you will burn a ton of calories with these types of workouts, especially if you do the 6-day push-pull legs routine)
Push workouts: chest, shoulders, and triceps
Pull workouts: back, biceps, wrist and forearm
Legs workouts: quadriceps, hamstrings, glutes, and calves
| Routine Type | Split |
| Program Duration | 4-8 Weeks |
| Routine Goal | Hypertrophy And Strength |
| Training Level | Intermediate to Advanced |
| Duration Per Session | 60-90 Minutes |
| Frequency | 6 Days per Week |
| Gender | Male and Female |
| Supplements | Protein, Amino acid, Creatine, |
