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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