Familiar · 6 days a week

PPL

Push, pull, legs, then again. Six days, each muscle twice a week.

Push, pull and legs, each twice a week at six days. Fewer days use upper/lower or full-body sessions built from the same lifts. Needs: A barbell, squat rack and bench, plus cables, machines and dumbbells.

  • You can train six days a week and like shorter, focused sessions
  • Your main goal is building muscle

Not the right fit if you can only count on three or four days. Bodybuilding or Foundation is easier to keep.

Split and full-body weeks built similar muscle when weekly sets matched. Six days doesn’t build more by itself; it spreads the same work into shorter sessions. Split versus full-body routines: 2024 meta-analysis

Your week

  1. Mon
    Push5 exercises · about 48 min
    Exercises
    • Barbell bench press2 × 6–10
    • Incline dumbbell press2 × 8–12
    • Seated dumbbell press2 × 8–12
    • Cable lateral raise2 × 10–20
    • Overhead triceps extension2 × 10–15
  2. Tue
    Pull5 exercises · about 47 min
    Exercises
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Cable face pull2 × 12–20
    • Incline dumbbell curl2 × 8–12
    • Hammer curl2 × 10–15
  3. Wed
    Legs5 exercises · about 50 min
    Exercises
    • Barbell back squat2 × 6–10
    • Barbell Romanian deadlift2 × 8–12
    • Leg extension2 × 10–15
    • Seated hamstring curl2 × 10–15
    • Standing calf raise2 × 10–20
  4. Thu
    Push5 exercises · about 48 min
    Exercises
    • Barbell bench press2 × 6–10
    • Incline dumbbell press2 × 8–12
    • Seated dumbbell press2 × 8–12
    • Cable lateral raise2 × 10–20
    • Overhead triceps extension2 × 10–15
  5. Fri
    Pull5 exercises · about 47 min
    Exercises
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Cable face pull2 × 12–20
    • Incline dumbbell curl2 × 8–12
    • Hammer curl2 × 10–15
  6. Sat
    Legs5 exercises · about 50 min
    Exercises
    • Barbell back squat2 × 6–10
    • Barbell Romanian deadlift2 × 8–12
    • Leg extension2 × 10–15
    • Seated hamstring curl2 × 10–15
    • Standing calf raise2 × 10–20
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Same six days, starting from the weights you reached in week 3.

    74 working sets a week, up from 60.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.