Ultimate 6-Day Push-Pull-Legs (PPL) Workout Plan: Stepping into fitness is a game-changer for building a stronger, healthier body. Whether you’re a beginner laying a solid foundation or an advanced lifter pushing your limits, the push-pull-legs (PPL) split is a time-tested, versatile routine for full-body development. This guide, Body, Mind & Beyond, outlines a 6-day PPL split designed to balance strength, muscle growth (hypertrophy), and metabolic conditioning. By the end, you’ll have a clear, actionable plan to maximize results, backed by expert insights and credible sources.
Why Choose the Push-Pull-Legs Split?
The PPL split organizes workouts into three categories: push (chest, shoulders, triceps), pull (back, biceps, traps), and legs (quads, glutes, hamstrings, calves). This structure ensures balanced muscle development, prevents overtraining, and optimizes recovery, as supported by research in the Journal of Strength and Conditioning Research (2019). It’s ideal for all fitness levels, from beginners exploring calisthenics basics to advanced athletes seeking explosive strength.
Weekly PPL 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
This split alternates heavy strength days with high-rep conditioning days to build muscle, boost endurance, and burn fat, aligning with principles.
Suggestion: You might also like to know about 10 Body Weight Exercices for Home workout.
Days 1–3: Strength & Hypertrophy Focus
The first three days prioritize muscle growth and raw strength using compound movements and supersets to maximize efficiency.
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 seconds between sets. Gradually increase weight while maintaining form.
Superset A:
- Incline Dumbbell Press: 4 sets x 10 reps
- Dumbbell Lateral Raises: 4 sets x 15 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Superset B:
- Weighted Dips: 4 sets x 10–12 reps
- Rope Triceps Pushdowns: 4 sets x 12–15 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Tip: Focus on controlled movements to avoid injury, as advised by the American Council on Exercise.
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 seconds. Prioritize form to engage lats and avoid strain.
Superset A:
- Wide-Grip Lat Pulldown: 4 sets x 12 reps
- Chest-Supported Dumbbell Rows: 4 sets x 12 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Superset B:
- Straight Bar Bicep Curls: 4 sets x 12 reps
- Incline Dumbbell Curls: 4 sets x 12 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Tip: Pull from your elbows to maximize back activation.
Day 3: Legs (Quads, Glutes, Hamstrings, Calves)
Main Lifts (Strength):
- Barbell Back Squats (or Smith Machine Squats): 5 sets x 5 reps (Healthline squat technique guide)
- Romanian Deadlifts (Barbell): 5 sets x 5 reps
- Rest: 60–90 seconds. Keep a neutral spine to protect your lower back.
Superset A:
- Bulgarian Split Squats: 4 sets x 10 reps per leg
- Hack Squats or Goblet Squats (Elevated Heels): 4 sets x 12 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Superset B:
- Seated or Lying Leg Curls: 4 sets x 12–15 reps
- Standing Calf Raises: 4 sets x 20 reps
- Rest: 30 seconds between exercises, 60–90 seconds between rounds.
Tip: Warm up thoroughly to enhance mobility and reduce injury risk.
Days 4–6: Metabolic Conditioning, Definition & Endurance
Days 4–6 focus on high-rep circuits and giant sets to elevate heart rate, burn fat, and improve muscle definition, as supported by Frontiers in Physiology (2020).
Day 4: Push (Giant Set Conditioning)
Giant Set (4 Rounds, 12–15 reps each):
- Incline Smith Machine Chest Press
- Dumbbell Arnold Press
- Flat Cable Flies
- Single-Arm Cable Lateral Raise
- Straight Bar Triceps Pushdown
- Overhead Dumbbell Triceps Extension
- Rest: 30 seconds between exercises, 2 minutes between rounds.
Finisher: Push-Up Ladder
- Start at 20 reps, decrease by 2 each set (18, 16, 14… down to 2).
- Minimal rest; complete in one go. Beginners: Start at 10 reps.
- Tip: Maintain a strong plank position, per NASM push-up guide.
Day 5: Pull (Giant Set Conditioning)
Giant Set (4 Rounds, 10–12 reps each):
- Close-Grip Seated Cable Row
- Wide-Grip Seated Cable Row
- Close-Grip Lat Pulldown
- Reverse Cable Flies
- Cable Rope Hammer Curls
- EZ Bar Preacher Curls
- Rest: 30 seconds between exercises, 2 minutes between rounds. Increase weight after Round 1, focusing on speed and control.
Finisher:
- 3 rounds of 30 seconds of kettlebell swings (explosive).
- Tip: Use a moderate weight to maintain form, as advised by Shape.
Day 6: Legs (Giant Set Conditioning)
Giant Set (4 Rounds):
- Leg Press (Regular Stance): 10–12 reps
- Weighted Walking Lunges: 20 total reps
- Leg Extensions: 10–12 reps
- Goblet Squats (Elevated Heels): 12 reps
- Lying Leg Curls: 12–15 reps
- Seated Calf Raises: 20 reps
- Rest: 30 seconds between exercises, 2 minutes between rounds.
Finisher:
- 3 rounds: 30 seconds squat jumps + 30-second wall sit.
- Tip: Keep knees tracking over toes during jumps for safety.
Day 7: Complete Recovery
Training 6 days a week demands intentional recovery to support muscle growth and prevent burnout, as noted in Journal of Sports Sciences (2020).
Recovery Activities:
- Stretch or foam roll (Healthline foam rolling guide).
- Consider a massage or sauna session.
- Aim for 7–9 hours of quality sleep, per Sleep Foundation.
- Stay hydrated and prioritize post-workout nutrition (protein + carbs).
Tip: Recovery is when muscles grow, so don’t skip this day!
Tips for Maximizing Your PPL Results
- Master Technique: Proper form reduces injury risk and enhances gains. Watch tutorials from trusted sources like Men’s Health.
- Prioritize Protein: Aim for 1.6–2.2g/kg body weight daily to support muscle repair.
- Fuel with Carbs: Complex carbs (e.g., oats, sweet potatoes) provide energy for intense workouts.
- Use Progressive Overload: Gradually increase weights, reps, or intensity to keep progressing.
- Adapt to Your Level: Beginners can reduce sets or reps; advanced lifters can add weight or volume.
- Stay Consistent: Stick to the plan for at least 6 weeks to see noticeable results.
Final Thoughts: Transform Your Body in 6 Weeks
The 6-day PPL split is a proven, adaptable routine for building strength, muscle, and endurance, suitable for beginners and advanced lifters alike. By combining heavy lifts, supersets, and metabolic conditioning, you’ll sculpt a lean, powerful physique while boosting mental resilience. Commit to this plan for 6 weeks, track your progress, and watch your body and mindset transform. Ready to start? Lace up, lift smart, and unleash your potential!
Disclaimer
This guide is for informational purposes only and not medical advice. Consult a healthcare professional before starting any new workout or nutrition plan.
