PPL Double Progression 6-Day
A six-day push/pull/legs split for muscle growth: each muscle trained twice a week, with a wide exercise selection. Add a rep per set each week, then add load when you reach the top of the range.
6 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Push Heavy — Chest/Shoulder/Tri
- Bench Press: 4 × 6-8, rest 150s
- Overhead Press: 3 × 8-10, rest 2 min
- Incline DB Press: 3 × 10, rest 90s
- Lateral Raise: 4 × 12-15, rest 1 min
- Tricep Pushdown: 3 × 10-12, rest 1 min
Pull Heavy — Back/Bi/Rear
5 exercises (Pro).
Legs Heavy — Quads/Hams
5 exercises (Pro).
Push Volume — Chest/Shoulder
5 exercises (Pro).
Pull Volume — Back/Bi
5 exercises (Pro).
Legs Volume — Glutes/Hams
4 exercises (Pro).
Run day 1 with no account