gym program
PPL 6-Day Split
Overview
The 6-day Push/Pull/Legs split is one of the most proven hypertrophy programmes in existence. By hitting each muscle group twice per week across six training days, you accumulate enough volume to drive consistent muscle growth while allowing adequate recovery between sessions. This programme suits intermediates who can commit to six days in the gym and already have solid form on compound lifts.
During a cutting phase, the high frequency helps preserve muscle mass even in a calorie deficit — one of the main reasons this split remains popular for body recomposition.
Schedule
| Day | Session |
|---|---|
| Monday | Push A |
| Tuesday | Pull A |
| Wednesday | Legs A |
| Thursday | Push B |
| Friday | Pull B |
| Saturday | Legs B |
| Sunday | Rest |
Warm-Up Protocol
Before every session, spend 5–10 minutes on the treadmill or bike at low intensity. Perform 2 warm-up sets on your first compound lift at 50% and 70% of working weight before starting your working sets.
Week 1–4: Foundation Phase
Day 1: Push A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 90s |
| Incline Dumbbell Press | 3 | 10–12 | 60s |
| Overhead Barbell Press | 3 | 8–10 | 90s |
| Lateral Raises | 4 | 12–15 | 45s |
| Tricep Pushdowns (cable) | 3 | 12–15 | 45s |
| Overhead Tricep Extension | 3 | 12–15 | 45s |
Day 2: Pull A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 6–8 | 90s |
| Weighted Pull-Ups | 3 | 6–8 | 90s |
| Seated Cable Row | 3 | 10–12 | 60s |
| Face Pulls | 3 | 15–20 | 45s |
| Barbell Curl | 3 | 10–12 | 60s |
| Hammer Curls | 3 | 12–15 | 45s |
Day 3: Legs A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 6–8 | 120s |
| Romanian Deadlift | 3 | 10–12 | 90s |
| Leg Press | 3 | 12–15 | 60s |
| Leg Curl (machine) | 3 | 12–15 | 60s |
| Leg Extension | 3 | 12–15 | 60s |
| Standing Calf Raises | 4 | 15–20 | 45s |
Day 4: Push B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Press | 4 | 8–10 | 90s |
| Flat Dumbbell Press | 3 | 10–12 | 60s |
| Dumbbell Shoulder Press | 3 | 10–12 | 60s |
| Cable Lateral Raises | 4 | 15–20 | 45s |
| Dips (chest-focused) | 3 | 10–12 | 60s |
| Skull Crushers | 3 | 10–12 | 60s |
Day 5: Pull B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 5–6 | 120s |
| Lat Pulldown | 3 | 10–12 | 60s |
| Single-Arm Dumbbell Row | 3 | 10–12 | 60s |
| Reverse Fly (pec deck) | 3 | 15–20 | 45s |
| Incline Dumbbell Curl | 3 | 10–12 | 60s |
| Cable Curl | 3 | 12–15 | 45s |
Day 6: Legs B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 6–8 | 120s |
| Leg Press (wide stance) | 3 | 12–15 | 60s |
| Walking Lunges | 3 | 10 per leg | 60s |
| Seated Leg Curl | 3 | 12–15 | 60s |
| Hip Thrust (barbell) | 3 | 12–15 | 60s |
| Seated Calf Raises | 4 | 15–20 | 45s |
Week 5–8: Intensification Phase
In weeks 5–8, increase working weights by 2.5–5 kg on upper body compounds and 5–10 kg on lower body compounds where form allows. Drop rep ranges by 1–2 on A sessions and keep B sessions as hypertrophy-focused accessory work.
Add one additional set to your main compound per session once you can complete all reps with clean form for two consecutive sessions.
Progression
Use double progression: aim for the top of the rep range across all sets before adding weight. When you can hit 4×8 on bench press, add 2.5 kg and start again at 4×6. Log every session — guesswork kills progress.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
When in a calorie deficit, reduce total sets per session by 1–2 (remove the last accessory exercise on each day). Keep intensity high — maintain your working weights rather than reducing load. Prioritise the compound movements; if energy is low, skip isolations rather than cutting a squat or deadlift set.
Aim for 0.5–1 g protein per lb of bodyweight daily to protect muscle mass during the cut.
Pro Tip
On a cut, your rest days become even more important for recovery. Keep Sunday genuinely restful — light walking only. sleep is where you hold onto muscle when calories are low.