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Push Pull Legs (PPL)Workout split to Build Mass and Strength

 One of the most effective workout splits for building muscle is the Push-Pull Legs (PPL) routine. If you’re serious about maximizing muscle growth and strength, the 6-day PPL split is perfect for you.

This 6-day Push-Pull-Legs workout has stood the test of time, becoming a staple in advanced fitness programs worldwide thanks to its balance of volume, frequency, and recovery.

In this guide, I’ll provide you with the most efficient 6-day Push/Pull/Legs split workout routine. You’ll also learn how to structure your workouts for optimal results.

Let’s dive in.

Classic 6 Day PPL Workout Workout Split

  • Monday: Push Workout A
  • Tuesday: Pull Workout A
  • Wednesday: Legs Workout A
  • Thursday: Push Workout B
  • Friday: Pull Workout B
  • Saturday: Legs Workout B
  • Sunday: Rest or active recovery

Push Workout A — Chest, Shoulders & Triceps

  • Flat Barbell Bench Press: 4 sets, 8–10 reps, 90–120 sec rest
  • Dumbbell Incline Press: 3 sets, 10–12 reps, 60 sec rest
  • Overhead Dumbbell Shoulder Press: 3 sets, 10–12 reps, 60 sec rest
  • Dips: 3 sets, 8–10 reps, 60 sec rest
  • Cable Lateral Raises: 4 sets, 12–15 reps, 30 sec rest
  • Skull Crushers (EZ Bar or Dumbbell): 3 sets, 10–12 reps, 30 sec rest
  • Push-Ups (Weighted or Standard): 3 sets, AMRAP, 15 sec rest

Pull Workout A — Back, Traps & Biceps

  • Barbell Deadlift: 4 sets, 6–8 reps, 90–120 sec rest
  • Bent Over Barbell Row: 3 sets, 8–10 reps, 60 sec rest
  • Lat Pulldowns: 3 sets, 10–12 reps, 60 sec rest
  • Seated Cable Rows: 4 sets, 10–12 reps, 60 sec rest
  • Face Pulls: 3 sets, 12–15 reps, 30 sec rest
  • Barbell Curl: 4 sets, 10–12 reps, 30 sec rest
  • Hammer Curls: 3 sets, 10–12 reps, 15 sec rest

Legs Workout A — Quads, Hamstrings & Calves

  • Barbell Squat: 4 sets, 8–10 reps, 90–120 sec rest
  • Romanian Deadlift: 3 sets, 10–12 reps, 60 sec rest
  • Leg Press: 4 sets, 10–12 reps, 60 sec rest
  • Walking Lunges: 3 sets, 12–15 reps, 60 sec rest
  • Calf Raises (Standing or Seated): 5 sets, 12–15 reps, 30 sec rest
  • Leg Extensions: 3 sets, 10–12 reps, 30 sec rest
  • Glute Bridges: 3 sets, 12–15 reps, 15 sec rest

Push Workout B — Chest, Shoulders & Triceps

  • Standing Barbell Shoulder Press: 4 sets, 8–10 reps, 90–120 sec rest
  • Dumbbell Bench Press: 3 sets, 10–12 reps, 60 sec rest
  • Arnold Press: 3 sets, 10–12 reps, 60 sec rest
  • Close-Grip Bench Press: 3 sets, 8–10 reps, 60 sec rest
  • Pec Deck Machine: 4 sets, 12–15 reps, 30 sec rest
  • Cable Tricep Overhead Extensions: 3 sets, 10–12 reps, 30 sec rest
  • Diamond Push-Ups: 3 sets, AMRAP, 15 sec rest

Pull Workout B — Back, Traps & Biceps

  • Sumo Deadlift: 4 sets, 6–8 reps, 90–120 sec rest
  • T-Bar Row: 3 sets, 8–10 reps, 60 sec rest
  • Pull-Ups: 4 sets, 6–10 reps, 60 sec rest
  • Seated Dumbbell Rows: 3 sets, 10–12 reps, 60 sec rest
  • Dumbbell Shrugs: 4 sets, 10–12 reps, 30 sec rest
  • Preacher Curls: 3 sets, 10–12 reps, 30 sec rest
  • Cable Face Pulls: 3 sets, 12–15 reps, 15 sec rest

Legs Workout B — Quads, Hamstrings & Calves

  • Front Squat Or Leg Press: 4 sets, 8–10 reps, 90–120 sec rest
  • Barbell Good Mornings: 3 sets, 10–12 reps, 60 sec rest
  • Bulgarian Split Squats: 4 sets, 10–12 reps (each leg), 60 sec rest
  • Leg Curl: 3 sets, 10–12 reps, 30 sec rest
  • Seated Calf Raises: 5 sets, 12–15 reps, 30 sec rest
  • Box Jumps: 3 sets, 8–10 reps, 60 sec rest
  • Cable Abductor Raises: 3 sets, 12–15 reps, 15 sec rest

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