Push Pull Legs program (6 days)
Push Pull Legs groups exercises by movement type: 'push' (chest, shoulders, triceps), 'pull' (back, biceps) and 'legs'. Repeated twice a week, it offers six sessions and high volume, each muscle trained twice. It is a demanding format, for those who can train often and recover well.
How it works
Run Push / Pull / Legs / rest / Push / Pull / Legs, or spread across the week with more rest if you recover more slowly. Each group is thus trained twice every seven days.
Since volume is high, keep one or two reps in reserve on most sets to recover well between sessions. This is not a program to start with.
The sessions
Push
Chest · Shoulders · Triceps| Exercise | Sets | Reps |
|---|---|---|
| Bench pressarrow_outward | 4 | 6-8 |
| Overhead pressarrow_outward | 3 | 8-10 |
| Incline dumbbell pressarrow_outward | 3 | 10-12 |
| Lateral raisesarrow_outward | 4 | 12-15 |
| Tricep dipsarrow_outward | 3 | 10-12 |
| Rope overhead extensionarrow_outward | 3 | 12-15 |
Pull
Back · Biceps| Exercise | Sets | Reps |
|---|---|---|
| Pull-upsarrow_outward | 4 | max |
| Barbell rowarrow_outward | 4 | 8-10 |
| Lat pulldownarrow_outward | 3 | 10-12 |
| Face pullarrow_outward | 3 | 15 |
| Barbell curlarrow_outward | 3 | 10-12 |
| Hammer curlarrow_outward | 3 | 12 |
Legs
Quads · Hamstrings · Glutes · Calves| Exercise | Sets | Reps |
|---|---|---|
| Squatarrow_outward | 4 | 6-8 |
| Romanian deadliftarrow_outward | 3 | 8-10 |
| Leg pressarrow_outward | 3 | 12 |
| Lying leg curlarrow_outward | 3 | 12-15 |
| Standing calf raisearrow_outward | 4 | 15 |
| Hanging leg raisearrow_outward | 3 | 12 |
How to progress
Apply progressive overload session after session, but watch your recovery: with six sessions, sleep and nutrition become decisive. If fatigue accumulates, switch to a 3-day version (a single Push/Pull/Legs cycle per week).
Frequently asked questions
Can you do PPL in 3 days?expand_more
Yes: do Push, Pull, Legs once a week, each muscle trained once. It is an excellent option if you cannot train six times. The 6-day format is superior for volume, but only if you recover well.
Isn’t six sessions overtraining?expand_more
Not if per-session volume and intensity are well managed, and sleep and nutrition keep up. Overtraining comes from prolonged excess without recovery, not the mere number of sessions. Listen to your body and deload when needed.
Follow this program in the app
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