One of the most effective workout splits for building muscle is the Push-Pull Legs (PPL) routine. If you’re serious about maximizing muscle growth and strength, the 6-day PPL split is perfect for you.
This 6-day Push-Pull-Legs workout has stood the test of time, becoming a staple in advanced fitness programs worldwide thanks to its balance of volume, frequency, and recovery.
In this guide, I’ll provide you with the most efficient 6-day Push/Pull/Legs split workout routine. You’ll also learn how to structure your workouts for optimal results.
Let’s dive in.
What is Push Pull Leg Workout Split
This versatile regimen has gained popularity among fitness enthusiasts for a valid reason. It’s great for anyone who wants to build muscle, increase strength, and improve endurance.
Push Day
On Push Day, you will focus on the muscles engaged in pushing movements. This includes the chest, shoulders, and triceps. Think of exercises like bench presses, shoulder presses, and tricep dips.
These movements help you develop a strong upper body and enhance your pressing power.
| Target Muscle | Exercises |
|---|---|
| Chest | Bench Press, Incline Dumbbell Press, Push-Ups |
| Shoulders | Shoulder Press, Lateral Raises, Front Raises |
| Triceps | Tricep Dips, Skull Crushers, Tricep Pushdowns |
Pull Day
Next up is Pull Day, where you will focus on the muscles responsible for pulling movements. This includes your back and biceps. Exercises like pull-ups, rows, and bicep curls come into play here.
When you focus on pulling or rowing motions, you work your back and rear shoulders while also working your bicep.
| Target Muscle | Exercises |
|---|---|
| Back | Pull-Ups, Bent-Over Rows, Lat Pulldowns |
| Rear Delt | Cable Rows, Face Pulls, Rear Delt Flyes |
| Biceps | Bicep Curls, Hammer Curls, Concentration Curls |
Leg Day
Last but certainly not least is Leg Day! This day is all about dedicating your workout to your lower body. You’ll work your quads, hamstrings, glutes, and calves by doing things like squats, lunges, and deadlifts.
| Target Muscle | Exercises |
|---|---|
| Quads | Squats, Leg Press, Lunges |
| Hamstrings | Deadlifts, Hamstring Curls, |
| Glutes | Hip Thrusts, Glute Bridges |
| Calves | Calf Raises |
Classic 6 Day PPL Workout Workout Split
- Monday: Push Workout A
- Tuesday: Pull Workout A
- Wednesday: Legs Workout A
- Thursday: Push Workout B
- Friday: Pull Workout B
- Saturday: Legs Workout B
- Sunday: Rest or active recovery
Push Workout A – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Incline Press | 3 | 10-12 | 60 sec |
| Overhead Dumbbell Shoulder Press | 3 | 10-12 | 60 sec |
| Dips | 3 | 8-10 | 60 sec |
| Cable Lateral Raises | 4 | 12-15 | 30 sec |
| Skull Crushers (EZ Bar or Dumbbell) | 3 | 10-12 | 30 sec |
| Push-Ups (Weighted or Standard) | 3 | AMRAP | 15 sec |
Pull Workout A – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 4 | 6-8 | 90-120 sec |
| Bent Over Barbell Row | 3 | 8-10 | 60 sec |
| Lat Pulldowns | 3 | 10-12 | 60 sec |
| Seated Cable Rows | 4 | 10-12 | 60 sec |
| Face Pulls | 3 | 12-15 | 30 sec |
| Barbell Curl | 4 | 10-12 | 30 sec |
| Hammer Curls | 3 | 10-12 | 15 sec |
Legs Workout A – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 8-10 | 90-120 sec |
| Romanian Deadlift | 3 | 10-12 | 60 sec |
| Leg Press | 4 | 10-12 | 60 sec |
| Walking Lunges | 3 | 12-15 | 60 sec |
| Calf Raises (Standing or Seated) | 5 | 12-15 | 30 sec |
| Leg Extensions | 3 | 10-12 | 30 sec |
| Glute Bridges | 3 | 12-15 | 15 sec |
Push Workout B – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Barbell Shoulder Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Bench Press | 3 | 10-12 | 60 sec |
| Arnold Press | 3 | 10-12 | 60 sec |
| Close-Grip Bench Press | 3 | 8-10 | 60 sec |
| Pec Deck Machine | 4 | 12-15 | 30 sec |
| Cable Tricep Overhead Extensions | 3 | 10-12 | 30 sec |
| Diamond Push-Ups | 3 | AMRAP | 15 sec |
Pull Workout B – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 4 | 6-8 | 90-120 sec |
| T-Bar Row | 3 | 8-10 | 60 sec |
| Pull-Ups | 4 | 6-10 | 60 sec |
| Seated Dumbbell Rows | 3 | 10-12 | 60 sec |
| Dumbbell Shrugs | 4 | 10-12 | 30 sec |
| Preacher Curls | 3 | 10-12 | 30 sec |
| Cable Face Pulls | 3 | 12-15 | 15 sec |
Legs Workout B – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat Or Leg Press | 4 | 8-10 | 90-120 sec |
| Barbell Good Mornings | 3 | 10-12 | 60 sec |
| Bulgarian Split Squats | 4 | 10-12 (each leg) | 60 sec |
| Leg Curl | 3 | 10-12 | 30 sec |
| Seated Calf Raises | 5 | 12-15 | 30 sec |
| Box Jumps | 3 | 8-10 | 60 sec |
| Cable Abductor Raises | 3 | 12-15 | 15 sec |
Strength and Hypertrophy 6-Day PPL Split
When it comes to maximizing both strength and hypertrophy, a 6-day Push-Pull-Legs (PPL) split offers the perfect balance of volume, frequency, and intensity.
You can target both muscle growth and overall power by alternating between strength-focused and hypertrophy-focused workouts.
- Monday: Push Workout (Strength focus)
- Tuesday: Pull Workout (Strength focus)
- Wednesday: Legs Workout (Strength focus)
- Thursday: Push Workout (Hypertrophy focus)
- Friday: Pull Workout (Hypertrophy focus)
- Saturday: Legs Workout (Hypertrophy focus)
- Sunday: Rest or active recovery
Monday: Push Workout (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 4-6 |
| Overhead Barbell Press | 4 | 4-6 |
| Incline Dumbbell Press | 3 | 6-8 |
| Weighted Dips | 3 | 6-8 |
| Dumbbell Lateral Raise | 3 | 8-10 |
| Tricep Dips | 3 | 8-10 |
Tuesday: Pull Workout (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 4-6 |
| Barbell Row | 4 | 4-6 |
| Weighted Pull-Up | 3 | 6-8 |
| Single-Arm Dumbbell Row | 3 | 6-8 |
| Barbell Shrug | 3 | 8-10 |
| Barbell Curl | 3 | 8-10 |
Wednesday: Legs Workout (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 4-6 |
| Romanian Deadlift | 4 | 4-6 |
| Leg Press | 3 | 6-8 |
| Walking Lunges | 3 | 6-8 |
| Standing Calf Raise | 3 | 8-10 |
| Seated Calf Raise | 3 | 8-10 |
Thursday: Push Workout (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 10-12 |
| Seated Dumbbell Shoulder Press | 4 | 10-12 |
| Cable Chest Fly | 3 | 12-15 |
| Dumbbell Lateral Raise | 3 | 12-15 |
| Tricep Rope Pushdown | 3 | 12-15 |
| Overhead Tricep Extension | 3 | 12-15 |
Friday: Pull Workout (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 10-12 |
| T-Bar Row | 4 | 10-12 |
| Seated Cable Row | 3 | 12-15 |
| Dumbbell Shrug | 3 | 12-15 |
| Dumbbell Curl | 3 | 12-15 |
| Hammer Curl | 3 | 12-15 |
Saturday: Legs Workout (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 10-12 |
| Bulgarian Split Squat | 4 | 10-12 |
| Leg Curl | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Seated Calf Raise | 4 | 12-15 |
| Standing Calf Raise | 4 | 12-15 |
Sunday: Rest or Active Recovery
Volume-Focused 6-Day Push Pull Legs (PPL) Routine
If your goal is muscle growth through high volume training, this Volume-Focused PPL Split is the perfect routine.
This plan promotes hypertrophy by increasing the number of sets and reps, helping you build muscle mass effectively.
- Monday: Push Workout (Volume)
- Tuesday: Pull Workout (Volume)
- Wednesday: Legs Workout (Volume)
- Thursday: Push Workout (Volume)
- Friday: Pull Workout (Volume)
- Saturday: Legs Workout (Volume)
- Sunday: Rest or active recovery
Monday: Push Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 8-12 |
| Dumbbell Shoulder Press | 5 | 8-12 |
| Incline Dumbbell Press | 4 | 10-15 |
| Cable Lateral Raise | 4 | 12-15 |
| Overhead Tricep Extension | 4 | 12-15 |
| Tricep Dips | 4 | 10-15 |
Tuesday: Pull Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 5 | 8-12 |
| Lat Pulldown | 5 | 10-12 |
| Seated Cable Row | 4 | 10-15 |
| Dumbbell Shrugs | 4 | 12-15 |
| Preacher Curl | 4 | 12-15 |
| Hammer Curl | 4 | 10-15 |
Wednesday: Legs Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 8-12 |
| Leg Press | 5 | 10-12 |
| Romanian Deadlift | 4 | 10-12 |
| Walking Lunges | 4 | 10-15 |
| Seated Calf Raise | 4 | 12-15 |
| Standing Calf Raise | 4 | 12-15 |
Thursday: Push Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Overhead Press | 5 | 8-12 |
| Dumbbell Bench Press | 5 | 8-12 |
| Cable Chest Fly | 4 | 12-15 |
| Dumbbell Front Raise | 4 | 12-15 |
| Rope Tricep Pushdown | 4 | 12-15 |
| Dumbbell Skull Crushers | 4 | 12-15 |
Friday: Pull Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 5 | 6-8 |
| T-Bar Row | 5 | 8-12 |
| Pull-Up | 4 | 8-12 |
| Face Pull | 4 | 12-15 |
| Barbell Curl | 4 | 12-15 |
| Concentration Curl | 4 | 10-15 |
Saturday: Legs Workout (Volume Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 5 | 12-15 |
| Bulgarian Split Squat | 5 | 10-12 |
| Leg Curl | 4 | 12-15 |
| Sumo Deadlift | 4 | 8-10 |
| Standing Calf Raise | 5 | 12-15 |
| Seated Calf Raise | 5 | 12-15 |
Sunday: Rest or Active Recovery
Specialize 6-Day Push Pull Legs (PPL) Split
This Specialization PPL Split is designed to focus on specific areas that need improvement while covering all major muscle groups.
Each day combines the main push, pull, or leg focus with an additional specialization target, allowing you to enhance symmetry and fine-tune lagging muscles.
Day 1: Push + Weak Point
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6-8 |
| Dumbbell Shoulder Press | 4 | 8-10 |
| Incline Dumbbell Fly | 3 | 10-12 |
| Cable Lateral Raise | 3 | 12-15 |
| Weak Point Focus (e.g., Pec Deck Fly) | 3 | 12-15 |
| Skull Crushers | 3 | 10-12 |
Day 2: Pull + Core
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 6-8 |
| Bent-Over Dumbbell Row | 4 | 8-10 |
| Seated Cable Row | 3 | 10-12 |
| Face Pulls | 3 | 12-15 |
| Plank | 3 | 30-60 sec |
| Russian Twists | 3 | 15-20 |
Day 3: Legs + Calves
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 6-8 |
| Romanian Deadlifts | 4 | 8-10 |
| Leg Press | 3 | 10-12 |
| Walking Lunges | 3 | 12-15 |
| Calf Raises (Standing) | 4 | 12-15 |
| Seated Calf Raises | 3 | 12-15 |
Day 4: Push + Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 6-8 |
| Arnold Press | 4 | 8-10 |
| Chest Dips | 3 | 8-10 |
| Upright Row | 3 | 10-12 |
| Front Raise | 3 | 12-15 |
| Tricep Dips | 3 | 10-12 |
Day 5: Pull + Arms
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 4 | 6-8 |
| T-Bar Row | 4 | 8-10 |
| Dumbbell Shrugs | 3 | 10-12 |
| EZ Bar Curl | 3 | 10-12 |
| Hammer Curls | 3 | 12-15 |
| Overhead Tricep Extension | 3 | 10-12 |
Day 6: Legs + Abs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 4 | 6-8 |
| Leg Curls | 4 | 10-12 |
| Bulgarian Split Squats | 3 | 8-10 |
| Hip Thrusts | 3 | 10-12 |
| Hanging Leg Raises | 3 | 10-15 |
| Cable Woodchoppers | 3 | 12-15 |
Day 7: Rest
Use this day for recovery, light stretching, or active recovery like walking or yoga.
Design Your 6 Day Push Pull Leg Workout Routines
You can create and customize your own personal workout routines based on your specific requirements, preferences, and schedule. Before creating a pla, keep the following information in mind.
1. Determine Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
2. Define Your Workout Goals
Your workout routine’s number of reps and sets will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
3. Progressive Overload
Progressive overload is essential for continuous muscle gain. Gradually lift more weight or do more reps/sets.
Start with a comfortable weight that allows for proper form, then increase the load by 2-5% every 1-2 weeks to ensure progression without risking injury.
Tips for Progressive Overload:
- Add small amounts of weight each week.
- Increase reps once you hit the upper end of your rep range (e.g., go from 8 to 12).
- Add an extra set when you feel you can handle more volume.
4. Rest Periods
- For strength-focused exercises (lower reps, heavier weights), rest 2-3 minutes between sets.
- For hypertrophy-focused exercises (moderate reps, moderate weights), rest 1-2 minutes.
- For endurance or isolation exercises, rest 30-60 seconds to keep the intensity high and stimulate growth.
5. Customization Tips
If you want to prioritise specific weaknesses or muscle groups, adjust the workout plan by adding extra sets or isolation exercises for those areas (e.g., adding more shoulder work if deltoid development is lagging).
Ensure proper rest and recovery with rest days or light cardio to avoid overtraining. Listen to your body and adjust the volume accordingly if you feel too fatigued.
References
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
- Pedersen H, Fimland MS, Schoenfeld BJ, Iversen VM, Cumming KT, Jensen S, Saeterbakken AH, Andersen V. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC Sports Sci Med Rehabil. 2022 May 14;14(1):87. doi: 10.1186/s13102-022-00481-7. PMID: 35568897; PMCID: PMC9107721.
- Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526. doi: 10.1519/JSC.0000000000003573. PMID: 32168178.
- Alves RC, Prestes J, Enes A, de Moraes WMA, Trindade TB, de Salles BF, Aragon AA, Souza-Junior TP. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports (Basel). 2020 Nov 18;8(11):149. doi: 10.3390/sports8110149. PMID: 33218168; PMCID: PMC7698840.
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