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Kinyvo
Push / Pull / LegsAdvanced6×/week≈38 min

6-Day Push/Pull/Legs Split

The classic PPL run twice a week. High frequency and high volume for experienced lifters who recover well.

Advanced lifters with six training days.

Why this split

  • You selected this split.
  • Each major muscle is trained at least twice a week.
  • Volume was trimmed to fit your time.

MonPush A

≈31 min · 11 sets

ChestShouldersTriceps

  1. 1Dumbbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  2. 2Bench Dip

    Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Beginner

    Reps6–10

  3. 3Dumbbell Fly

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  4. 4Dumbbell Lateral Raise

    Primary: Shoulders · Secondary: Traps · Difficulty: Beginner

    Reps10–15

TuePull A

≈27 min · 9 sets

BackBicepsShoulders

  1. 1Bent-Over Barbell Row

    Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate

    Reps6–10

  2. 2Chin-Up

    Primary: Back, Biceps · Secondary: Forearms · Difficulty: Intermediate

    Reps6–10

  3. 3Face Pull

    Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner

    Reps10–15

WedLegs A

≈52 min · 22 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. 1Bulgarian Split Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  2. 2Romanian Deadlift (Barbell)

    Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms · Difficulty: Intermediate

    Reps6–10

  3. 3Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  4. 4Cable Glute Kickback

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  5. 5Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  6. 6Plank

    Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner

    Reps10–15

ThuPush B

≈34 min · 13 sets

ChestShouldersTriceps

  1. 1Barbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  2. 2Cable Crossover

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  3. 3Cable Lateral Raise

    Primary: Shoulders · Difficulty: Intermediate

    Reps10–15

  4. 4Triceps Pushdown

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

FriPull B

≈34 min · 13 sets

BackBicepsShoulders

  1. 1Seated Cable Row

    Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner

    Reps6–10

  2. 2Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  3. 3Reverse Pec Deck

    Primary: Shoulders · Secondary: Back · Difficulty: Beginner

    Reps10–15

  4. 4Barbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

SatLegs B

≈49 min · 20 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. 1Leg Press

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner

    Reps6–10

  2. 2Dumbbell Step-Up

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner

    Reps6–10

  3. 3Deadlift

    Primary: Hamstrings, Glutes, Lower back · Secondary: Back, Traps, Quadriceps, Forearms · Difficulty: Intermediate

    Reps6–10

  4. 4Hip Abduction Machine

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  5. 5Seated Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  6. 6Pallof Press

    Primary: Abs · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

Add exercise

Weekly metrics

Total weekly sets
88
Sessions per week
6
Avg. duration
38 min
Exercises per session
4.5

Sets per muscle / week

  • Chest
    15.5 / 15 · 2×/week
  • Back
    19 / 17 · 2×/week
  • Shoulders
    24.5 / 13 · 4×/week
  • Biceps
    10 / 10 · 2×/week
  • Triceps
    10 / 10 · 2×/week
  • Quadriceps
    16 / 15 · 2×/week
  • Hamstrings
    13 / 11 · 2×/week
  • Glutes
    24 / 11 · 2×/week
  • Calves
    8 / 8 · 2×/week
  • Abs
    10 / 8 · 2×/week

Volume distribution

  • Chest 10%
  • Back 13%
  • Shoulders 16%
  • Biceps 7%
  • Triceps 7%
  • Quadriceps 11%
  • Hamstrings 9%
  • Glutes 16%
  • Calves 5%
  • Abs 7%

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    Adjustable dumbbells

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    Exercise mat

    Comfortable surface for core and floor exercises.

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    Lifting straps

    Keep your grip from limiting heavy pulls.

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