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.
Frequency: 6x / week · Duration: 10 weeks · Workout: ~65 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
6 training days, 29 exercises across the week (28 different ones), 100 sets in total in the 5-15 rep range, resting about 90s between them.
Built around Lateral Raise (8 sets across 2 days).
Goals: Muscle Gain
Equipment: Full Gym, Dumbbells, Barbell
Weekly Schedule
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).
Progression Guidance
Add 1 rep per set per week; add load when top of range hit.