6 day push pull legs PPLWorkout split

6 day push pull legs (PPL)Workout split

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 MuscleExercises
ChestBench Press, Incline Dumbbell Press, Push-Ups
ShouldersShoulder Press, Lateral Raises, Front Raises
TricepsTricep 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 MuscleExercises
BackPull-Ups, Bent-Over Rows, Lat Pulldowns
Rear DeltCable Rows, Face Pulls, Rear Delt Flyes
BicepsBicep 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 MuscleExercises
QuadsSquats, Leg Press, Lunges
HamstringsDeadlifts, Hamstring Curls,
GlutesHip Thrusts, Glute Bridges
CalvesCalf 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

ExerciseSetsRepsRest
Flat Barbell Bench Press48-1090-120 sec
Dumbbell Incline Press310-1260 sec
Overhead Dumbbell Shoulder Press310-1260 sec
Dips38-1060 sec
Cable Lateral Raises412-1530 sec
Skull Crushers (EZ Bar or Dumbbell)310-1230 sec
Push-Ups (Weighted or Standard)3AMRAP15 sec

Pull Workout A – Back, Traps & Biceps

ExerciseSetsRepsRest
Barbell Deadlift46-890-120 sec
Bent Over Barbell Row38-1060 sec
Lat Pulldowns310-1260 sec
Seated Cable Rows410-1260 sec
Face Pulls312-1530 sec
Barbell Curl410-1230 sec
Hammer Curls310-1215 sec

Legs Workout A – Quads, Hamstrings & Calves

ExerciseSetsRepsRest
Barbell Squat48-1090-120 sec
Romanian Deadlift310-1260 sec
Leg Press410-1260 sec
Walking Lunges312-1560 sec
Calf Raises (Standing or Seated)512-1530 sec
Leg Extensions310-1230 sec
Glute Bridges312-1515 sec

Push Workout B – Chest, Shoulders & Triceps

ExerciseSetsRepsRest
Standing Barbell Shoulder Press48-1090-120 sec
Dumbbell Bench Press310-1260 sec
Arnold Press310-1260 sec
Close-Grip Bench Press38-1060 sec
Pec Deck Machine412-1530 sec
Cable Tricep Overhead Extensions310-1230 sec
Diamond Push-Ups3AMRAP15 sec

Pull Workout B – Back, Traps & Biceps

ExerciseSetsRepsRest
Sumo Deadlift46-890-120 sec
T-Bar Row38-1060 sec
Pull-Ups46-1060 sec
Seated Dumbbell Rows310-1260 sec
Dumbbell Shrugs410-1230 sec
Preacher Curls310-1230 sec
Cable Face Pulls312-1515 sec

Legs Workout B – Quads, Hamstrings & Calves

ExerciseSetsRepsRest
Front Squat Or Leg Press48-1090-120 sec
Barbell Good Mornings310-1260 sec
Bulgarian Split Squats410-12 (each leg)60 sec
Leg Curl310-1230 sec
Seated Calf Raises512-1530 sec
Box Jumps38-1060 sec
Cable Abductor Raises312-1515 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)

ExerciseSetsReps
Barbell Bench Press44-6
Overhead Barbell Press44-6
Incline Dumbbell Press36-8
Weighted Dips36-8
Dumbbell Lateral Raise38-10
Tricep Dips38-10

Tuesday: Pull Workout (Strength Focus)

ExerciseSetsReps
Deadlift44-6
Barbell Row44-6
Weighted Pull-Up36-8
Single-Arm Dumbbell Row36-8
Barbell Shrug38-10
Barbell Curl38-10

Wednesday: Legs Workout (Strength Focus)

ExerciseSetsReps
Barbell Squat44-6
Romanian Deadlift44-6
Leg Press36-8
Walking Lunges36-8
Standing Calf Raise38-10
Seated Calf Raise38-10

Thursday: Push Workout (Hypertrophy Focus)

ExerciseSetsReps
Dumbbell Bench Press410-12
Seated Dumbbell Shoulder Press410-12
Cable Chest Fly312-15
Dumbbell Lateral Raise312-15
Tricep Rope Pushdown312-15
Overhead Tricep Extension312-15

Friday: Pull Workout (Hypertrophy Focus)

ExerciseSetsReps
Lat Pulldown410-12
T-Bar Row410-12
Seated Cable Row312-15
Dumbbell Shrug312-15
Dumbbell Curl312-15
Hammer Curl312-15

Saturday: Legs Workout (Hypertrophy Focus)

ExerciseSetsReps
Leg Press410-12
Bulgarian Split Squat410-12
Leg Curl312-15
Leg Extension312-15
Seated Calf Raise412-15
Standing Calf Raise412-15

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)

ExerciseSetsReps
Barbell Bench Press58-12
Dumbbell Shoulder Press58-12
Incline Dumbbell Press410-15
Cable Lateral Raise412-15
Overhead Tricep Extension412-15
Tricep Dips410-15

Tuesday: Pull Workout (Volume Focus)

ExerciseSetsReps
Barbell Row58-12
Lat Pulldown510-12
Seated Cable Row410-15
Dumbbell Shrugs412-15
Preacher Curl412-15
Hammer Curl410-15

Wednesday: Legs Workout (Volume Focus)

ExerciseSetsReps
Squat58-12
Leg Press510-12
Romanian Deadlift410-12
Walking Lunges410-15
Seated Calf Raise412-15
Standing Calf Raise412-15

Thursday: Push Workout (Volume Focus)

ExerciseSetsReps
Barbell Overhead Press58-12
Dumbbell Bench Press58-12
Cable Chest Fly412-15
Dumbbell Front Raise412-15
Rope Tricep Pushdown412-15
Dumbbell Skull Crushers412-15

Friday: Pull Workout (Volume Focus)

ExerciseSetsReps
Deadlift56-8
T-Bar Row58-12
Pull-Up48-12
Face Pull412-15
Barbell Curl412-15
Concentration Curl410-15

Saturday: Legs Workout (Volume Focus)

ExerciseSetsReps
Leg Extension512-15
Bulgarian Split Squat510-12
Leg Curl412-15
Sumo Deadlift48-10
Standing Calf Raise512-15
Seated Calf Raise512-15

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

ExerciseSetsReps
Barbell Bench Press46-8
Dumbbell Shoulder Press48-10
Incline Dumbbell Fly310-12
Cable Lateral Raise312-15
Weak Point Focus (e.g., Pec Deck Fly)312-15
Skull Crushers310-12

Day 2: Pull + Core

ExerciseSetsReps
Pull-Ups46-8
Bent-Over Dumbbell Row48-10
Seated Cable Row310-12
Face Pulls312-15
Plank330-60 sec
Russian Twists315-20

Day 3: Legs + Calves

ExerciseSetsReps
Barbell Squats46-8
Romanian Deadlifts48-10
Leg Press310-12
Walking Lunges312-15
Calf Raises (Standing)412-15
Seated Calf Raises312-15

Day 4: Push + Shoulders

ExerciseSetsReps
Dumbbell Bench Press46-8
Arnold Press48-10
Chest Dips38-10
Upright Row310-12
Front Raise312-15
Tricep Dips310-12

Day 5: Pull + Arms

ExerciseSetsReps
Barbell Deadlift46-8
T-Bar Row48-10
Dumbbell Shrugs310-12
EZ Bar Curl310-12
Hammer Curls312-15
Overhead Tricep Extension310-12

Day 6: Legs + Abs

ExerciseSetsReps
Front Squats46-8
Leg Curls410-12
Bulgarian Split Squats38-10
Hip Thrusts310-12
Hanging Leg Raises310-15
Cable Woodchoppers312-15

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.
  • Geanta, Vlad Adrian. (2021). Using Push-Pull-Legs Training : A Weight Training Method for Muscle Hypertrophy in Upper Body on Amateur Athletes ( in Arena – Journal of Physical Activities (2285-830X). 26-37.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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