Push Pull Legs Workout
Advanced 6-day split for maximum muscle growth with dedicated push, pull, and leg days.
Intermediate6 days/week12 weeks
Program Overview
Who this is for: Experienced lifters ready for high-volume training
Progression: Progressive overload through weight increases, rep increases, and added sets over time
Push Pull Legs (PPL) is one of the most effective splits for muscle growth. By grouping muscles by movement patterns, you can train each muscle group twice per week with optimal frequency and volume.
Weekly Split
Day 1 - Push (Chest, Shoulders, Triceps)
Barbell Bench Press4 sets6-10 repsRest: 120 seconds
Incline Dumbbell Press3 sets8-12 repsRest: 90 seconds
Overhead Press4 sets6-10 repsRest: 90 seconds
Dumbbell Lateral Raises4 sets12-20 repsRest: 60 seconds
Dips3 sets8-15 repsRest: 90 seconds
Tricep Pushdowns3 sets10-15 repsRest: 60 seconds
Day 2 - Pull (Back, Biceps)
Deadlift3 sets5-8 repsRest: 120 seconds
Pull-ups4 sets6-12 repsRest: 90 seconds
Barbell Row4 sets6-10 repsRest: 90 seconds
Lat Pulldowns3 sets8-12 repsRest: 90 seconds
Face Pulls3 sets15-20 repsRest: 60 seconds
Barbell Curls3 sets8-12 repsRest: 60 seconds
Day 3 - Legs (Quads, Hamstrings, Calves)
Barbell Squat4 sets6-10 repsRest: 120 seconds
Leg Press3 sets10-15 repsRest: 90 seconds
Romanian Deadlift3 sets8-12 repsRest: 90 seconds
Leg Extensions3 sets12-20 repsRest: 60 seconds
Hamstring Curls3 sets12-20 repsRest: 60 seconds
Calf Raises5 sets15-25 repsRest: 45 seconds
Day 4 - Rest
Rest day - Focus on recovery and nutrition
Day 5 - Push (Chest, Shoulders, Triceps)
Dumbbell Bench Press4 sets8-12 repsRest: 90 seconds
Decline Bench Press3 sets8-12 repsRest: 90 seconds
Seated Dumbbell Press4 sets8-12 repsRest: 90 seconds
Upright Rows3 sets10-15 repsRest: 60 seconds
Cable Flys3 sets12-20 repsRest: 60 seconds
Skull Crushers3 sets8-12 repsRest: 60 seconds
Day 6 - Pull (Back, Biceps)
Rack Pulls3 sets5-8 repsRest: 120 seconds
T-Bar Row4 sets8-12 repsRest: 90 seconds
Single Arm Dumbbell Row3 sets8-12 repsRest: 90 seconds
Reverse Pec Deck3 sets12-20 repsRest: 60 seconds
Preacher Curls3 sets8-12 repsRest: 60 seconds
Day 7 - Legs (Quads, Hamstrings, Calves)
Front Squats3 sets6-10 repsRest: 120 seconds
Walking Lunges3 sets10-12 each repsRest: 90 seconds
Good Mornings3 sets8-12 repsRest: 90 seconds
Seated Leg Curls3 sets12-20 repsRest: 60 seconds
Standing Calf Raises5 sets20-30 repsRest: 45 seconds