Push / Pull / Legs — 6 day

Twice-a-week PPL for intermediates who want more volume. Repeats the 3-day rotation back-to-back with slight variation between A and B days.

The source app labels this plan as Intermediate and places it in Strength.

6 training days per week: Push A, Pull A, Legs A, Push B, Pull B, Legs B.

• Bench Press
• Overhead Press
• Incline Dumbbell Press
• Dumbbell Lateral Raise
• Dip
• Rope Triceps Pressdown
• Deadlift
• Pull-Up
• Pendlay Row
• Face Pull
• Barbell Curl
• Hammer Curl
• Back Squat
• Romanian Deadlift
• Leg Press
• Lying Leg Curl
• Standing Calf Raise
• Incline Barbell Bench Press

• Push A (Heavy): 65 min, 6 exercises
• Pull A (Heavy): 65 min, 6 exercises
• Legs A (Heavy): 70 min, 5 exercises
• Push B (Volume): 60 min, 5 exercises
• Pull B (Volume): 60 min, 6 exercises
• Legs B (Volume): 65 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.