The push pull legs (PPL) training split stands as one of the most effective and scientifically-backed approaches to resistance training. Whether you’re an experienced lifter or just starting your fitness journey, understanding how to properly structure and execute a PPL routine can dramatically improve your results. In this comprehensive guide, we’ll explore an enhanced 6-day PPL split that’s designed to maximize muscle growth and strength gains while ensuring optimal recovery.
The Science Behind Push Pull Legs Training
The effectiveness of the PPL split is rooted in both exercise science and human biomechanics. Our muscular system naturally works in synergistic patterns, with certain muscle groups coordinating to either push weight away from our center of mass or pull it toward us. The PPL split takes advantage of these natural movement patterns, allowing for more efficient training and better recovery.
When we perform pushing movements, our chest, shoulders, and triceps work together as prime movers and stabilizers. Similarly, pulling movements engage our back, rear deltoids, biceps, and forearms in coordinated patterns. By training these muscle groups together, we can achieve better muscle activation and more efficient workouts.
The traditional PPL split operates on a three-day rotation. However, we’ll be examining an advanced 6-day variation that allows for greater training frequency and muscle group specialization. This approach provides the perfect balance between training volume and recovery, especially for intermediate to advanced lifters.
Understanding Movement Patterns in Detail
Push Movements Explained
Push exercises involve moving weight away from your body’s center. These movements primarily engage:
- Chest (Pectoralis major and minor): The primary pushing muscles of the upper body
- Shoulders (Anterior and lateral deltoids): Essential for overhead pressing and forward pushing movements
- Triceps: The crucial stabilizers and secondary movers in all pushing exercises
Understanding the role of each muscle in pushing movements helps us better target our training. For instance, changing the angle of a bench press can shift emphasis between the upper and lower chest, while grip width can alter triceps involvement.
Pull Movements Analyzed
Pull exercises involve bringing weight toward your body’s center. These movements target:
- Back (Latissimus dorsi, rhomboids, trapezius): The primary pulling muscles
- Rear deltoids: Essential for horizontal pulling and shoulder health
- Biceps: Major contributors to pulling movements
- Forearms: Crucial for grip strength and arm development
The coordination between these muscle groups during pulling movements is complex and fascinating. For example, during a lat pulldown, your latissimus dorsi initiates the movement, while your biceps and forearms work to maintain grip and assist the pull.
Leg Movements Detailed
Leg exercises involve lower body movements and target:
- Quadriceps: Primary muscles for knee extension
- Hamstrings: Essential for hip extension and knee flexion
- Glutes: The largest and most powerful muscles in the body
- Calves: Critical for ankle stability and lower leg power
- Lower back: Acts as a stabilizer in many leg movements
The complexity of leg training often gets overlooked, but proper leg development requires attention to all these muscle groups through various movement patterns.
The Enhanced 6-Day PPL Split: A Comprehensive Breakdown
Let’s dive deep into each day of this optimized training split, examining not just the exercises but the reasoning behind their selection and ordering.
Day 1: Push (Chest and Triceps Focus)
This day emphasizes chest development while incorporating strategic triceps work. Understanding the biomechanics helps us structure the workout optimally.
Primary Movements:
- Flat Barbell Bench Press (4 sets of 6-8 reps)
- Focuses on overall chest development
- Allows for maximum loading
- Engages the entire pushing chain
- Incline Dumbbell Press (4 sets of 8-10 reps)
- Targets upper chest development
- Provides better range of motion than barbell
- Allows for natural arm path
- Weighted Dips (3 sets of 8-12 reps)
- Combines chest and triceps work
- Provides unique angle for chest development
- Great for building pressing strength
Secondary Movements:
- Cable Flyes (3 sets of 12-15 reps)
- Maintains constant tension on chest
- Allows for greater mind-muscle connection
- Perfect for finishing chest development
- Skull Crushers (3 sets of 10-12 reps)
- Isolates long head of triceps
- Builds lockout strength for pressing
- Excellent for overall arm development
- Tricep Pushdowns (3 sets of 12-15 reps)
- Focuses on lateral head of triceps
- Provides constant tension
- Great finishing movement
Day 2: Pull (Back and Biceps Focus)
This session targets the entire back musculature while incorporating biceps work. The exercise selection and order maximize both width and thickness development.
Primary Movements:
- Barbell Rows (4 sets of 6-8 reps)
- Builds back thickness
- Engages entire posterior chain
- Allows for heavy loading
- Weighted Pull-ups (4 sets of 8-10 reps)
- Develops back width
- Improves relative strength
- Engages core stability
- Meadows Rows (3 sets of 8-12 reps)
- Provides unique angle for back development
- Allows unilateral strengthening
- Great for addressing imbalances
Secondary Movements:
- Face Pulls (3 sets of 12-15 reps)
- Essential for shoulder health
- Targets often-neglected rear deltoids
- Improves posture
- Barbell Curls (3 sets of 10-12 reps)
- Builds overall bicep mass
- Allows for heavy loading
- Develops peak contraction
- Hammer Curls (3 sets of 12-15 reps)
- Targets brachialis and forearms
- Provides balanced arm development
- Improves grip strength
Day 3: Legs (Quad and Calf Focus)
This leg session prioritizes quad development and calf work, while ensuring overall lower body stimulation. The exercise selection follows a strategic pattern from most to least demanding movements.
Primary Movements:
- Back Squats (4 sets of 6-8 reps)
- The king of leg exercises for overall development
- Engages the entire lower body kinetic chain
- Promotes the greatest hormone response
- Form tip: Keep chest up and maintain neutral spine throughout
- Advanced technique: Control eccentric tempo for greater quad engagement
- Leg Press (4 sets of 8-12 reps)
- Allows for heavy loading with less spinal stress
- Great for isolating quad development
- Permits various foot positions for different emphasis
- Form tip: Keep lower back pressed against the seat
- Advanced technique: Try single-leg variations for balance development
- Bulgarian Split Squats (3 sets per leg of 8-12 reps)
- Addresses muscular imbalances
- Improves unilateral strength and stability
- Great for hip flexor mobility
- Form tip: Keep front heel planted throughout movement
- Advanced technique: Add pause at bottom for greater challenge
Secondary Movements:
- Leg Extensions (3 sets of 12-15 reps)
- Isolates quadriceps development
- Perfect for pre-exhaustion or finishing
- Helps develop tear-drop muscle definition
- Form tip: Focus on squeezing quads at top of movement
- Advanced technique: Include partial reps at end of sets
- Standing Calf Raises (4 sets of 12-15 reps)
- Targets gastrocnemius (upper calf)
- Essential for athletic performance
- Form tip: Full range of motion with pause at bottom
- Advanced technique: Alternate between straight and bent knees
- Seated Calf Raises (3 sets of 15-20 reps)
- Emphasizes soleus (lower calf)
- Better isolation of calf muscles
- Form tip: Control tempo throughout movement
- Advanced technique: Add isometric holds at peak contraction
Day 4: Push (Chest and Shoulder Focus)
This second push day emphasizes shoulder development while maintaining chest work, creating a balanced upper body push session.
Primary Movements:
- Overhead Press (4 sets of 6-8 reps)
- Fundamental movement for shoulder strength
- Engages all three deltoid heads
- Develops core stability and overhead strength
- Form tip: Keep core tight and avoid excessive back arch
- Advanced technique: Use controlled negatives for greater time under tension
- Incline Bench Press (4 sets of 8-10 reps)
- Targets upper chest while engaging front deltoids
- Provides different stimulus from Day 1
- Excellent for overall pressing strength
- Form tip: Maintain scapular retraction throughout
- Advanced technique: Vary incline angles for different emphasis
- DB Shoulder Press (3 sets of 8-12 reps)
- Allows natural movement pattern
- Great for identifying and fixing imbalances
- Form tip: Keep core engaged to prevent swaying
- Advanced technique: Alternate arms for core engagement
Secondary Movements:
- Lateral Raises (4 sets of 12-15 reps)
- Isolates middle deltoid head
- Essential for shoulder width development
- Form tip: Slight bend in elbows throughout
- Advanced technique: Include partial reps at end of set
- Front Raises (3 sets of 12-15 reps)
- Targets anterior deltoid
- Complements overhead pressing movements
- Form tip: Maintain controlled tempo
- Advanced technique: Alternate between barbell and plate raises
- Upright Rows (3 sets of 10-12 reps)
- Compound movement for shoulders and traps
- Builds upper body thickness
- Form tip: Keep elbows above hands throughout
- Advanced technique: Use wider grip to emphasize lateral delts
Day 5: Arms (Complete Development)
[Link to comprehensive arm day routine]
This dedicated arm day allows for detailed attention to upper arm development, incorporating various angles and techniques for complete stimulation.
Triceps:
- Close-Grip Bench Press (4 sets of 8-10 reps)
- Compound movement for triceps development
- Maintains pressing strength
- Engages all three triceps heads
- Form tip: Keep elbows tucked throughout
- Advanced technique: Add bands for accommodating resistance
- Overhead Tricep Extensions (3 sets of 10-12 reps)
- Emphasizes long head of triceps
- Great stretch at bottom position
- Form tip: Keep upper arms stationary
- Advanced technique: Try single-arm variations
- Rope Pushdowns (3 sets of 12-15 reps)
- Focuses on peak contraction
- Excellent finisher movement
- Form tip: Keep elbows at sides
- Advanced technique: Include partial reps at end of set
Biceps:
- Incline DB Curls (4 sets of 8-10 reps)
- Emphasizes lengthened position of biceps
- Great for developing peak
- Form tip: Control negative portion
- Advanced technique: Alternate arms for recovery
- Preacher Curls (3 sets of 10-12 reps)
- Isolates biceps brachii
- Removes body English
- Form tip: Full extension at bottom
- Advanced technique: Drop sets for intensity
- Cable Curls (3 sets of 12-15 reps)
- Maintains constant tension
- Great for pump and metabolic stress
- Form tip: Keep shoulders back
- Advanced technique: 21s method for variety
Day 6: Legs (Hamstrings and Glutes)
The second leg day focuses on posterior chain development, ensuring balanced lower body development.
Primary Movements:
- Romanian Deadlifts (4 sets of 6-8 reps)
- Primary hamstring developer
- Builds overall posterior chain strength
- Form tip: Push hips back while maintaining slight knee bend
- Advanced technique: Add pause at bottom of movement
- Hip Thrusts (4 sets of 8-12 reps)
- Maximum glute activation
- Minimal spinal loading
- Form tip: Drive through heels
- Advanced technique: Single leg variations for balance
- Good Mornings (3 sets of 8-12 reps)
- Targets entire posterior chain
- Develops hip hinge pattern
- Form tip: Maintain neutral spine
- Advanced technique: Add bands for accommodating resistance
Secondary Movements:
- Leg Curls (4 sets of 12-15 reps)
- Isolates hamstring development
- Great for muscle detail
- Form tip: Focus on contraction quality
- Advanced technique: Single leg emphasis
- Glute Bridges (3 sets of 15-20 reps)
- Emphasizes glute activation
- Perfect finishing movement
- Form tip: Squeeze glutes at top
- Advanced technique: Add pulse reps at top
- Back Extensions (3 sets of 12-15 reps)
- Develops lower back strength
- Complements deadlift training
- Form tip: Control entire range of motion
- Advanced technique: Add weight or resistance bands
This detailed breakdown provides a comprehensive approach to each training day, ensuring balanced development and proper progression through the week. Each exercise has been selected and ordered to maximize both performance and recovery while targeting specific muscle groups effectively.
Advanced Training Principles for Optimal Results
Progressive Overload: The Key to Continued Growth
Progressive overload is the cornerstone of any successful training program. Here’s how to implement it effectively in the PPL split:
- Systematic Weight Progression
- Start with weights you can control perfectly
- Increase by 2.5-5 lbs when you can complete all prescribed reps
- Track weights used for all exercises
- Consider using micro plates for upper body lifts
- Volume Manipulation
- Begin with moderate volume (closer to lower end of prescribed ranges)
- Gradually increase sets and reps
- Monitor recovery and adjust accordingly
- Use deload weeks every 6-8 weeks
- Technical Mastery
- Focus on perfect form before increasing weight
- Video record key lifts for form check
- Work with experienced lifters or coaches
- Study exercise technique and biomechanics
Recovery Optimization Strategies
Recovery becomes crucial with high-frequency training. Here’s a detailed approach:
- Sleep Quality Enhancement
- Aim for 7-9 hours of quality sleep
- Create a consistent sleep schedule
- Optimize bedroom environment
- Limit screen time before bed
- Use relaxation techniques
- Nutritional Requirements
- Calculate and track protein intake (1.6-2.2g/kg bodyweight)
- Plan meals around training
- Focus on whole food sources
- Stay hydrated throughout the day
- Consider supplement timing
- Stress Management Techniques
- Practice daily meditation or mindfulness
- Use active recovery methods
- Monitor heart rate variability
- Schedule regular massage or self-myofascial release
- Take planned deload weeks
Let me continue with detailed sections on exercise execution, program customization, and long-term progression strategies:
Mastering Exercise Execution
Understanding proper exercise execution is crucial for maximizing results and preventing injury. Let’s examine key principles that apply across all movements in this program.
The Importance of Tempo Control
Exercise tempo significantly impacts muscle development and strength gains. When executing any movement in this program, consider these four phases:
- Eccentric Phase (Lowering) The eccentric phase offers the greatest potential for muscle damage and growth. Control this phase with a 2-3 second descent on most movements. For example, when performing a bench press, take 2-3 seconds to lower the bar to your chest, maintaining full control throughout.
- Bottom Position The bottom position of any movement represents your weakest point. Depending on the exercise and your goals, you might pause briefly (1-2 seconds) or transition smoothly into the concentric phase. For isolation exercises like bicep curls, a brief pause enhances mind-muscle connection.
- Concentric Phase (Lifting) The concentric phase should generally be explosive but controlled. This doesn’t mean moving quickly – rather, apply maximum force while maintaining perfect form. Think about this phase as “controlled aggression.”
- Top Position The top position offers an opportunity for peak contraction. On isolation exercises especially, focus on squeezing the target muscle. For instance, during lateral raises, pause briefly at the top while focusing on contracting your lateral deltoids.
Breathing Mechanics
Proper breathing enhances performance and safety across all exercises. Follow these guidelines:
For Compound Movements:
- Inhale during the eccentric phase
- Hold breath briefly while maintaining core tension
- Exhale forcefully during the most challenging part of the lift
For Isolation Exercises:
- Maintain more natural breathing patterns
- Focus on continuous, controlled breaths
- Avoid holding your breath
Program Customization
While this program provides a solid framework, individual customization ensures optimal results. Here’s how to modify the program based on various factors:
Training Age Adjustments
Beginners (0-1 year of serious training):
- Reduce overall volume by 25-30%
- Focus on mastering movement patterns
- Extend rest periods between sets
- Consider splitting the six days across two weeks initially
Intermediate (1-3 years):
- Follow the program as written
- Focus on progressive overload
- Track recovery carefully
- Adjust volume based on response
Advanced (3+ years):
- Consider adding intensity techniques
- Experiment with advanced programming methods
- Implement micro-loading
- Use specialized progression schemes
Goal-Specific Modifications
For Strength Focus:
- Reduce rep ranges on main lifts to 3-5
- Increase rest periods to 3-5 minutes
- Add pause reps on key movements
- Consider wave loading for main lifts
For Hypertrophy Focus:
- Maintain higher rep ranges (8-15)
- Reduce rest periods slightly
- Include more isolation work
- Implement drop sets and supersets
For Athletic Performance:
- Add explosive movements early in sessions
- Include more unilateral exercises
- Focus on movement quality over weight
- Incorporate dynamic effort training
Long-Term Progression Strategies
Success with any program requires systematic progression over time. Here’s how to ensure continued progress:
Periodization Frameworks
Linear Periodization: Start each training block with higher reps and lighter weights, progressively increasing weight while decreasing reps over 8-12 weeks. For example:
Weeks 1-3: 12-15 reps at 65-70% 1RM Weeks 4-6: 8-10 reps at 75-80% 1RM Weeks 7-9: 6-8 reps at 80-85% 1RM Weeks 10-12: 4-6 reps at 85-90% 1RM
Undulating Periodization: Vary intensity and volume within each week. For instance:
Day 1 (Push): Strength focus (4-6 reps) Day 2 (Pull): Hypertrophy focus (8-12 reps) Day 3 (Legs): Power focus (3-5 reps) Day 4 (Push): Hypertrophy focus (8-12 reps) Day 5 (Arms): Metabolic focus (12-15 reps) Day 6 (Legs): Strength focus (4-6 reps)
Progressive Overload Methods
- Standard Weight Progression
- Add 2.5-5 lbs when all prescribed reps are completed
- Use smaller increments for upper body
- Track progress meticulously
- Respect recovery needs
- Volume Progression
- Start with minimum effective volume
- Add one set per exercise every 2-3 weeks
- Monitor recovery markers
- Deload when necessary
- Density Progression
- Record weights, sets, and rest periods
- Gradually reduce rest while maintaining performance
- Use this method primarily for assistance work
- Track total workout duration
Deload Strategies
Implementing proper deloads ensures long-term progress. Consider these approaches:
- Volume Deload
- Maintain intensity (weight on bar)
- Reduce total sets by 40-50%
- Keep movement patterns consistent
- Focus on technique refinement
- Intensity Deload
- Reduce weights by 20-30%
- Maintain normal volume
- Focus on speed and technique
- Use for CNS recovery
- Frequency Deload
- Reduce training frequency to 3-4 days
- Maintain intensity on remaining days
- Focus on recovery methods
- Use when life stress is high
These strategies provide a framework for long-term success with the PPL program. Remember that progression should be systematic and based on individual response to training stimulus. Regular assessment and adjustment of these variables ensures continued progress while minimizing injury risk.
Push Pull Legs
This enhanced 6-day push pull legs split provides a comprehensive framework for serious lifters looking to maximize their results. Remember that consistency and proper execution matter more than perfect program design. Start with weights you can handle with perfect form, focus on progressive overload, and pay attention to recovery.
The key to success with this program lies in its systematic approach to training and recovery. By following these guidelines and making adjustments based on your individual response, you’ll be well on your way to achieving your strength and physique goals.
Ready to take your training to the next level? Check out our detailed guides for specific training days and advanced techniques. Whether you’re looking to break through a plateau or just starting your fitness journey, we have the resources you need to succeed.