6-Day Push Pull Legs Split
The 6-day PPL split runs the push → pull → legs cycle twice per week with one rest day, training every muscle twice with high volume. It's the highest-frequency mainstream split — brutally effective for intermediate and advanced lifters who recover well, and overkill for most beginners.
This is the split the generator builds for 6-day profiles: Push / Pull / Legs / Push / Pull / Legs with Sunday off. The two passes are deliberately different — the first is heavier and barbell-led, the second lighter and machine/dumbbell-led — so you're not grinding the same heavy lifts twice.
Only run this if you consistently sleep well and your joints tolerate volume. Six days of lifting is a lifestyle commitment, not a shortcut.
At a glance
- Days per week
- 6
- Time per session
- 50–70 min
- Equipment
- Full gym
- Level
- Intermediate to advanced
- Goal
- Build muscle (high volume)
- Exercises in plan
- 30
The weekly plan
Every exercise links to a full how-to page with form cues and a demonstration.
Push 1 — Heavy
Monday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 5–8 |
| Standing Military Press | 3 | 6–10 |
| Chest Dip | 3 | 8–12 |
| Side Lateral Raise | 3 | 12–15 |
| EZ-Bar Skull Crusher | 3 | 10–12 |
Pull 1 — Heavy
Tuesday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 3 | 5 |
| Pullups | 3 | 6–10 |
| Bent Over Barbell Row | 3 | 8–10 |
| Face Pull | 3 | 12–15 |
| Barbell Curl | 3 | 10–12 |
Legs 1 — Heavy
Wednesday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 5–8 |
| Romanian Deadlift | 3 | 8–10 |
| Leg Press | 3 | 10–12 |
| Standing Calf Raises | 4 | 12–15 |
| Plank | 3 | 45s |
Push 2 — Volume
Thursday| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 8–12 |
| Machine Shoulder Press | 3 | 10–12 |
| Cable Crossover | 3 | 12–15 |
| Cable Lateral Raise | 3 | 12–15 |
| Cable Overhead Triceps Extension (Rope Attachment) | 3 | 12–15 |
Pull 2 — Volume
Friday| Exercise | Sets | Reps |
|---|---|---|
| Wide-Grip Lat Pulldown | 4 | 8–12 |
| Seated Cable Rows | 3 | 10–12 |
| Cable Straight-Arm Pulldown | 3 | 12–15 |
| Dumbbell Rear Delt Raise | 3 | 12–15 |
| Hammer Curls | 3 | 10–12 |
Legs 2 — Volume
Saturday| Exercise | Sets | Reps |
|---|---|---|
| Hack SquatOr leg press if unavailable | 3 | 8–12 |
| Barbell Hip Thrust | 3 | 8–12 |
| Leg Extensions | 3 | 12–15 |
| Seated Leg Curl | 3 | 12–15 |
| Lever Seated Calf Raise | 4 | 12–15 |
Rest 90–180 seconds after compound lifts and 45–90 seconds after accessory work. Warm up with 1–2 lighter sets before the first exercises of each session. 6 training days per week.
How to progress on this plan
- Progress load on the heavy days (1) and reps on the volume days (2) — don't chase PRs six days a week.
- Keep 1–3 reps in reserve on almost every set; six-day training lives or dies on fatigue management.
- Deload every 4–6 weeks: halve the sets or drop ~40% of the load for a week.
- If life gets busy, drop to the 3-day PPL — same split, half the time, most of the results.
Not sure how much you're burning or lifting? Use the free TDEE & macro calculator to set nutrition targets and the one-rep-max calculator to pick working weights.
Run this plan with tracking & reminders
SSS Workout Assistant turns a plan like this into your personal weekly routine — fully editable, tracked set by set, with streaks and reminders that keep you consistent. Free, no card, no trial.
Build my free routineFrequently asked questions
Is a 6-day PPL split too much?
For beginners, usually yes — you'd grow just as well on 3–4 days with far less fatigue. For intermediates and advanced lifters who sleep 7–9 hours and manage effort honestly, 6-day PPL is one of the most productive splits there is.
Why are the two PPL passes different?
Repeating identical heavy sessions twice a week grinds joints and stalls fast. Pass 1 is barbell-led and heavy for strength; pass 2 uses machines, cables and dumbbells at higher reps for volume with less systemic fatigue.
Which rest day is best on a 6-day split?
Whichever day your life needs it. Sunday is traditional (train Mon–Sat). Some lifters prefer a mid-week rest after the first three days — Push/Pull/Legs, rest, Push/Pull/Legs — which splits the fatigue more evenly.
Can I cut on a 6-day PPL split?
Yes, but reduce volume — in a calorie deficit, recovery drops. Trim a set from most exercises or convert one of the volume days into a rest day rather than grinding through all six underfed.
How much can I lift on volume days if I'm sore from heavy days?
Mild soreness is fine to train through — the different exercise selection helps. If performance drops noticeably, lower the weight and hit the rep targets; the stimulus comes from quality sets, not matching Monday's numbers.