Are you looking for the most effective and time-efficient way to build muscle, improve strength, and stay consistent in the gym? The Push Pull Legs 6 Day Split might be the perfect workout structure for you.
Such as this high-frequency, high-volume training method is a favorite among advanced lifters, bodybuilders, and anyone aiming to maximize muscle hypertrophy. In this guide, we’ll break down the benefits, structure, and sample routines of a 6 day PPL workout plan. Such as whether you’re trying to improve your aesthetics, strength, or general fitness, this approach can transform your results.
What is the Push Pull Legs 6 Day Split?
The Push Pull Legs (PPL) split is a method of dividing your workouts based on muscle movement patterns such as:
- Push Day: Targets chest, shoulders, and triceps
- Pull Day: Focuses on back and biceps
- Leg Day: Works quads, hamstrings, glutes, and calves
Such as in a 6 day split, you repeat this three-day cycle twice per week. That means you’re hitting each muscle group twice every seven days—a frequency proven to stimulate optimal muscle growth.
Why Choose a Push Pull Legs 6 Day Split?
Such as here are the top reasons why this split is one of the best workout routines out there:
1. High Training Frequency
Training each muscle group twice per week is superior for muscle growth compared to once-a-week splits (like the bro split). This frequency allows for better muscle protein synthesis and more practice with key lifts.
2. Optimal Recovery
Such as because you’re training related muscle groups together, recovery is more effective. For example, your triceps get rest on pull and leg days, avoiding overtraining.
3. Flexible and Customizable
The PPL 6 day split allows room for customization. Such as whether your goal is hypertrophy, strength, or endurance, you can tailor exercise selection, reps, and intensity accordingly.
4. Great for Advanced Lifters
Such as beginners may benefit more from full-body or upper-lower splits. But for experienced lifters, this split provides enough volume and intensity to keep progressing.
Weekly Schedule for a 6 Day push pull leg Split
Here’s how your week could look such as:
| Day | Workout Type |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Such as this structure ensures each muscle group is trained twice, with at least 48 hours of rest between sessions for the same group.
Sample Push Pull Legs 6 Day Split Workout
Such as let’s break down each workout day with a sample hypertrophy-focused routine.
Push up Day (Chest, Shoulders, Triceps)
- Bench Press – 4×6-8
- Overhead Dumbbell Press – 4×8-10
- Incline Dumbbell Press – 3×10-12
- Lateral Raises – 3×12-15
- Triceps Rope Pushdown – 3×12-15
- Skull Crushers – 3×10
Pull up Day (Back, Biceps)
- Deadlifts – 4×5
- Pull-Ups – 4xAMRAP
- Barbell Rows – 4×8-10
- Face Pulls – 3×15
- Barbell Curls – 3×10-12
- Hammer Curls – 3×12-15
Leg Day (Quads, Hamstrings, Glutes, Calves)
- Squats – 4×6-8
- Romanian Deadlifts – 4×8-10
- Walking Lunges – 3×12 (each leg)
- Leg Press – 3×12-15
- Leg Curls – 3×15
- Standing Calf Raises – 3×20
Hypertrophy vs Strength in a PPL Split
Such as depending on your goal, you can program your 6 day split for either muscle hypertrophy (growth) or strength:
For Hypertrophy:
- Use moderate to high reps (8–15)
- Shorter rest periods (30–90 seconds)
- Such as more isolation movements
For Strength:
- Use lower reps (3–6)
- Such as longer rest (2–4 minutes)
- Focus on compound lifts (e.g., squat, bench, deadlift)
Nutrition Tips to Maximize Results
Even the best workout split won’t work without proper nutrition. Here are the basics such as:
- Protein: Aim for 1.6–2.2g per kg of bodyweight
- Calories: Such as stay in a slight surplus for muscle gain
- Hydration: Drink 3–4 liters of water daily
- Supplements: Consider creatine, whey protein, and multivitamins
Common Mistakes to Avoid
- Skipping Rest Days: Recovery is when muscles grow.
- Poor Exercise Form: Such as always prioritize form over weight.
- Neglecting Legs: Leg day is essential—don’t skip it.
- Too Much Volume: More isn’t always better. Find your optimal workload.
Is the Push Pull Legs 6 Day Split Right for You?
Such as if you’re an intermediate or advanced lifter with consistent gym access and solid recovery (sleep, nutrition, stress management), the 6 day PPL split is ideal.
However, Such as if you’re new to training or can’t commit to 6 days a week, a 3–4 day PPL or upper-lower split may be a better starting point.
Push Pull Legs 6 Day Split FAQs
Q: Is Push Pull Legs good for bulking?
A: Yes, it’s one of the best splits for building muscle during a bulk phase.
Q: Can beginners do PPL?
A: While possible, full-body or upper/lower splits are usually more effective for beginners.
Q: How long should each workout last?
A: Around 60–90 minutes, including warm-up and cool-down.
Final Thoughts
The Push Pull Legs 6 Day Split is one of the most efficient and popular training programs for serious lifters aiming to maximize hypertrophy and improve strength. It offers high-frequency training, intelligent recovery, and optimal volume for continued progression.
Such as if you’re looking to take your physique to the next level, this well-structured, customizable split can make a huge difference—provided you combine it with a solid diet and enough rest.
