Strength
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. Six days a week, about 65 minutes a session.
- Days per week
- 6
- Session length
- About 65 min
- Level
- Intermediate
- Focus
- Strength
What it takes
You will need six sessions a week of roughly 65 minutes, plus a warm-up.
Your week
Rest or walk on the other one days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Push A (about 65 min)
- Day 2: Pull A (about 65 min)
- Day 3: Legs A (about 70 min)
- Day 4: Push B (about 60 min)
- Day 5: Pull B (about 60 min)
- Day 6: Legs B (about 65 min)
Push A (Heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 5–6 | 3 min |
| Overhead Press | 4 × 6–8 | 2½ min |
| Incline Dumbbell Press | 3 × 8–10 | 2 min |
| Dumbbell Lateral Raise | 4 × 12–15 | 1 min |
| Dip | 3 × 8–10 | 90 s |
| Rope Triceps Pressdown | 3 × 10–12 | 1 min |
Pull A (Heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 4 × 5 | 3 min |
| Pull-Up | 4 × 6–10 | 2 min |
| Pendlay Row | 3 × 6–8 | 2 min |
| Face Pull | 3 × 12–15 | 1 min |
| Barbell Curl | 3 × 8–10 | 1 min |
| Hammer Curl | 3 × 10–12 | 1 min |
Legs A (Heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 5–6 | 3 min |
| Romanian Deadlift | 3 × 8–10 | 2½ min |
| Leg Press | 3 × 10–12 | 2 min |
| Lying Leg Curl | 3 × 10–12 | 1 min |
| Standing Calf Raise | 4 × 10–12 | 1 min |
Push B (Volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline Barbell Bench Press | 4 × 8–10 | 2½ min |
| Seated Dumbbell Shoulder Press | 3 × 8–10 | 2 min |
| Cable Chest Fly | 3 × 10–12 | 1 min |
| Cable Lateral Raise | 4 × 12–15 | 1 min |
| Overhead Rope Triceps Extension | 3 × 10–12 | 1 min |
Pull B (Volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Lat Pulldown | 4 × 8–10 | 2 min |
| Seated Cable Row | 3 × 8–10 | 2 min |
| Chest-Supported Dumbbell Row | 3 × 10–12 | 90 s |
| Face Pull | 3 × 12–15 | 1 min |
| Preacher Curl | 3 × 10–12 | 1 min |
| Cable Curl | 3 × 12–15 | 1 min |
Legs B (Volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Front Squat | 4 × 8–10 | 2½ min |
| Bulgarian Split Squat | 3 × 10–12 | 90 s |
| Leg Extension | 3 × 12–15 | 1 min |
| Seated Leg Curl | 3 × 12–15 | 1 min |
| Seated Calf Raise | 4 × 15–20 | 1 min |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
For fixed-rep work, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
