Push-Pull-Legs (PPL) 6-Day Workout Program Blueprint

The Push-Pull-Legs (PPL) Framework

The Push-Pull-Legs split categorizes exercises by movement pattern, allowing maximum overlap efficiency while giving non-target muscle groups 42–72 hours of dedicated recovery time between workouts.

Weekly Schedule Breakdown

• Day 1 (Push A): Incline Barbell Press, Dumbbell Shoulder Press, Dips, Triceps Cable Extensions.
• Day 2 (Pull A): Barbell Rows, Lat Pulldowns, Face Pulls, Biceps Incline Curls.
• Day 3 (Legs A): Barbell Back Squats, Romanian Deadlifts, Leg Extensions, Calf Raises.
• Day 4 (Push B): Overhead Press, Flat Dumbbell Bench, Lateral Raises, Skullcrushers.
• Day 5 (Pull B): Weighted Pull-ups, Chest-Supported Rows, Hammer Curls.
• Day 6 (Legs B): Leg Press, Hack Squats, Lying Hamstring Curls, Seated Calf Raises.