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Intermediate Muscle Building
Push Pull Legs Classic
The time-tested split for balanced muscle development
The Push Pull Legs (PPL) split is one of the most popular and effective training programs for building muscle. By organizing exercises by movement pattern, you train muscles synergistically while allowing adequate recovery. This 6-day version hits each muscle group twice per week for optimal growth.
6
Days/Week
12
Weeks
60
Min/Session
17
Exercises
Weekly Schedule
Day 1: Push A
Chest Emphasis
1 Barbell Bench Press
4 × 6-8 2 Incline Dumbbell Press
3 × 8-10 3 Cable Flyes
3 × 12-15 4 Overhead Press
3 × 8-10 5 Lateral Raises
3 × 12-15 6 Tricep Pushdowns
3 × 10-12 Day 2: Pull A
Back Width
1 Pull-ups
4 × 6-10 2 Barbell Rows
4 × 6-8 3 Lat Pulldowns
3 × 10-12 4 Face Pulls
3 × 15-20 5 Barbell Curls
3 × 8-10 6 Hammer Curls
3 × 10-12 Day 3: Legs A
Quad Emphasis
1 Barbell Squats
4 × 6-8 2 Leg Press
3 × 10-12 3 Romanian Deadlifts
3 × 8-10 4 Leg Curls
3 × 10-12 5 Calf Raises
4 × 12-15 Equipment Required
Barbell Dumbbell Cable Bench
Target Muscles
Chest Shoulders Triceps Back Biceps Quads Hamstrings Glutes
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#muscle building
#intermediate
#6-day split
#hypertrophy
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