Classic PPL Hypertrophy
A well-rounded Push Pull Legs split focused on muscle growth. Targets each muscle group twice per week for optimal stimulation.
6 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Push — Chest, Shoulders, Triceps
- Barbell Bench Press: 4 × 6-10, rest 2 min
- Incline Dumbbell Press: 3 × 8-12, rest 90s (Focus on pec contraction.)
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Overhead Press (Barbell): 3 × 6-10, rest 2 min
- Triceps Pushdowns: 3 × 10-15, rest 1 min
- Overhead Dumbbell Extension: 3 × 10-15, rest 1 min
Day 2 - Pull — Back, Biceps, Rear Delts
6 exercises (Pro).
Day 3 - Legs — Quads, Hamstrings, Glutes, Calves
6 exercises (Pro).
Day 4 - Push (Volume) — Chest, Shoulders, Triceps
6 exercises (Pro).
Day 5 - Pull (Volume) — Back, Biceps, Rear Delts
5 exercises (Pro).
Day 6 - Legs (Volume) — Quads, Hamstrings, Glutes, Core
6 exercises (Pro).
Run day 1 with no account