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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.

Your training week

  1. Mon

    Push

  2. Tue

    Pull

  3. Wed

    Legs

  4. Thu

    Push

  5. Fri

    Pull

  6. Sat

    Legs

  7. Sun

    Rest

MonPush A

≈31 min · 11 sets

ChestShouldersTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Dumbbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Dumbbell Bench Press

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

    Reps6–10

  3. 2Bench Dip

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

    Reps6–10

  4. 3Dumbbell Fly

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  5. 4Dumbbell Lateral Raise

    Primary: Shoulders · Secondary: Traps · Difficulty: Beginner

    Reps10–15

TuePull A

≈34 min · 13 sets

BackBicepsShoulders

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before One-Arm Dumbbell Row: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1One-Arm Dumbbell Row

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

    Reps6–10

  3. 2Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  4. 3Face Pull

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

    Reps10–15

  5. 4Barbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

WedLegs A

≈48 min · 20 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Back Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Barbell Back Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate

    Reps6–10

  3. 2Romanian Deadlift (Barbell)

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

    Reps6–10

  4. 3Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  5. 4Hip Abduction Machine

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  6. 5Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Plank

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

    Reps10–15

ThuPush B

≈31 min · 11 sets

ChestShouldersTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Barbell Bench Press

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

    Reps6–10

  3. 2Close-Grip Bench Press

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

    Reps6–10

  4. 3Cable Crossover

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  5. 4Dumbbell Front Raise

    Primary: Shoulders · Difficulty: Beginner

    Reps10–15

FriPull B

≈35 min · 13 sets

BackBicepsShoulders

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Seated Cable Row: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Seated Cable Row

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

    Reps6–10

  3. 2Lat Pulldown

    Primary: Back · Secondary: Biceps · Difficulty: Beginner

    Reps6–10

  4. 3Bent-Over Rear Delt Fly

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

    Reps10–15

  5. 4Dumbbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

SatLegs B

≈49 min · 20 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bulgarian Split Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Bulgarian Split Squat

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

    Reps6–10

  3. 2Leg Press

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

    Reps6–10

  4. 3Deadlift

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

    Reps6–10

  5. 4Cable Glute Kickback

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  6. 5Seated Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Side Plank

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

    Reps10–15

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How to run each session

Warm-up (5–8 min)
3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort
Work 0–2 reps from failure on the main lifts and manage fatigue with full rest periods.
How to progress (double progression)
When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week
Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

Your next 4 weeks

  1. 1Week 1

    Learn the exercises and find your weights: finish sets with 3 reps left.

  2. 2Week 2

    Add weight where it felt easy. Stop with 2 reps left.

  3. 3Week 3

    Go for the top of the rep range. Stop 1–2 reps from failure.

  4. 4Week 4

    Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Weekly metrics

Total weekly sets
88
Sessions per week
6
Avg. duration
38 min
Exercises per session
4.7

Sets per muscle / week

  • Chest
    15 / 15 · 2×/week
  • Back
    20 / 17 · 2×/week
  • Shoulders
    24 / 13 · 4×/week
  • Biceps
    12 / 10 · 2×/week
  • Triceps
    10 / 10 · 2×/week
  • Quadriceps
    16 / 15 · 2×/week
  • Hamstrings
    13 / 11 · 2×/week
  • Glutes
    25 / 11 · 2×/week
  • Calves
    8 / 8 · 2×/week
  • Abs
    10 / 8 · 2×/week

Volume distribution

  • Chest 10%
  • Back 13%
  • Shoulders 16%
  • Biceps 8%
  • Triceps 7%
  • Quadriceps 10%
  • Hamstrings 8%
  • Glutes 16%
  • Calves 5%
  • Abs 7%

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