Stepping into fitness can be quite good; it helps you train your body. Whether you are a beginner looking to build a solid foundation or an advanced lifter who is always ready to take their training session to a whole different level, the push-pull-legs split is OG and one of the most effective training routines that one can follow for whole-body development.

In this guide we will discuss Body, Mind & Beyond through a 6-day PPL split that balances strength, hypertrophy, and metabolic condition. At the end, you will have a clear mindset and an actionable routine to help you maximise the results.

Weekly Structure at a Glance

• Day 1: Push (Strength + Hypertrophy)
• Day 2: Pull (Strength + Hypertrophy)
• Day 3: Legs (Strength + Hypertrophy)
• Day 4: Push (Metabolic Conditioning)
• Day 5: Pull (Metabolic Conditioning)
• Day 6: Legs (Metabolic Conditioning)
• ,Day 7: Rest & Recovery

Days 1–3: Strength & Hypertrophy Focus

The first three days target muscle growth and raw strength using classic compound movements and smart supersets.

Day 1: Push (Chest, Shoulders, Triceps)

Main Lifts (Strength):

• Barbell Bench Press – 5 sets x 5 reps
• Barbell Overhead Shoulder Press – 5 sets x 5 reps
    ➡ Rest 60–90 sec between sets. Increase weight gradually if possible.

Superset A:

• Incline Dumbbell Press – 4 sets x 10 reps
• Dumbbell Lateral Raises – 4 sets x 15 reps
    ➡ 30 sec rest between exercises, 60–90 sec rest between rounds.

Superset B:

• Weighted Dips – 4 sets x 10–12 reps
• Rope Triceps Pushdowns – 4 sets x 12–15 reps
    ➡ Maintain form, increase weight if possible.

Day 2: Pull (Back, Biceps, Traps)

Main Lifts (Strength):

• Weighted Pull-Ups (or Assisted/Banded) – 5 sets x 5 reps
• Bent Over Barbell Rows – 5 sets x 5 reps
    ➡ Rest 60–90 sec. Form and control are key.

Superset A:

• Wide-Grip Lat Pulldown – 4 sets x 12 reps
• Chest-Supported Dumbbell Rows – 4 sets x 12 reps

Superset B:

• Straight Bar Bicep Curls – 4 sets x 12 reps
• Incline Dumbbell Curls – 4 sets x 12 reps

➡ Rest 30 sec between moves, 60–90 sec between rounds.

Day 3: Legs (Quads, Glutes, Hamstrings, Calves)

Main Lifts (Strength):

• Barbell Back Squats (or Smith Machine Squats) – 5 sets x 5 reps
• Romanian Deadlifts (Barbell) – 5 sets x 5 reps

Superset A:

• Bulgarian Split Squats – 4 sets x 10 reps each leg
• Hack Squats / Goblet Squats (Elevated Heels) – 4 sets x 12 reps

Superset B:

• Seated or Lying Leg Curls – 4 sets x 12–15 reps
• Standing Calf Raises – 4 sets x 20 reps

➡ Again, rest 30 sec between moves and 60–90 sec between rounds.

Days 4–6: Metabolic Conditioning, Definition & Endurance

The second half of the week emphasises circuits, using giant sets to increase heart rate, burn fat, and develop muscle tone.

Day 4: Push (Giant Set Conditioning)

Giant Set (4 Rounds, 12–15 reps each):

1. Incline Smith Machine Chest Press
2. Dumbbell Arnold Press
3. Flat Cable Flies
4. Single-Arm Cable Lateral Raise
5. Straight Bar Triceps Pressdown
6. Overhead Dumbbell Triceps Extension

➡ 30 sec rest between exercises, 2 min rest between rounds.

Finisher: Push-Up Ladder

• Start at 20 reps, and decrease by 2 each set (18, 16, 14… down to 2).
• Minimal rest; complete in one go if possible. Beginners: Start at 10 and descend.

Day 5: Pull (Giant Set Conditioning)

Giant Set (4 Rounds, 10–12 reps each):

1. Close-Grip Seated Cable Row
2. Wide-Grip Seated Cable Row
3. Close-Grip Lat Pulldown
4. Reverse Cable Flies
5. Cable Rope Hammer Curls
6. EZ Bar Preacher Curls

➡ Increase weight after Round 1. Focus on speed, control, and form.

Finisher:

• 3 rounds of 30 seconds of kettlebell swings (as explosive as possible).

Day 6: Legs (Giant Set Conditioning)

Giant Set (4 Rounds):

1. Leg Press (Regular Stance) – 10–12 reps
2. Weighted Walking Lunges – 20 total reps
3. Leg Extensions – 10–12 reps
4. Goblet Squats (Elevated Heels)—12 reps
5. Lying Leg Curls – 12–15 reps
6. Seated Calf Raises – 20 reps

➡ 30 sec rest between exercises, 2 min rest between rounds.

Finisher:

• 3 rounds of: 30 seconds of squat jumps and 30-second wall sit

This high-rep finisher will torch your legs and boost muscular endurance.

Day 7: Complete Recovery

Training 6 days a week means rest and recovery are non-negotiable.

Use this day to:

• Stretch or foam roll.
• Take a massage.
• Enjoy a steam/sauna session.
• Get at least 7–9 hours of quality sleep.
• Stay hydrated and focus on your post-training nutrition.

Remember: Muscles grow when you rest, not just when you train.

Tips for Best Results

Here are a few quick tips to maximise your transformation:

1. Focus on technique.
2. Prioritise protein.
3. Fuel with carbs
4. Use progressive overload.
5. Don’t be afraid to modify reps, rest, or equipment based on your level.

Final Thoughts: Try This Split for 6 Weeks

It doesn’t matter whether you are a beginner, intermediate, or advanced guy; this push-pull-legs split works for everyone and is designed to challenge you and reshape your body into a lean and shaded one. Thus, the only difference is across the experience level of rest and load of a beginner guy and an advanced guy.

You must stick to this guide for at least six weeks to see some awesome results that will blow your mind as well as other minds too. In six weeks, you will not only transform your physique but also end up transforming your performance and mindset.