Push Pull Legs — Hypertrophy
The classic 6-day PPL split optimized for maximum muscle growth. High volume, moderate intensity with progressive overload built in.
6 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Push A — Chest & Shoulders
- Barbell Bench Press: 4 × 6-8, rest 3 min
- Overhead Press: 3 × 8-10, rest 2 min
- Incline Dumbbell Press: 3 × 10-12, rest 90s
- Cable Lateral Raises: 3 × 12-15, rest 1 min
- Tricep Pushdowns: 3 × 12-15, rest 1 min
- Overhead Tricep Extension: 3 × 12-15, rest 1 min
Pull A — Back & Biceps
6 exercises (Pro).
Legs A — Quads & Glutes
6 exercises (Pro).
Push B — Shoulders & Chest
6 exercises (Pro).
Pull B — Back & Biceps
6 exercises (Pro).
Legs B — Hamstrings & Glutes
6 exercises (Pro).
Run day 1 with no account