If you are starting to train in the gym, choosing the right “push, pull, legs” (PPL split) workout plan is essential. Why? You can spend less time at the gym and build muscle as quickly as possible. So, if you are searching for the perfect “push, pull, legs” routine for six days, this article is meant for you!
The “push, pull, legs” 6-day split can be an effective way to increase muscle mass. This program gives us many training days, so you can take various approaches, ranging from maximalism to minimalism. One can get good results with approximately 20 minutes of training every day. Alternatively, you can lift for an hour per day to accumulate tremendous muscle.
Why six days, you ask? When you expose your body to too much training, you can easily wear yourself out. This happens when you train for seven days a week, which means you are stressing your hands, postural muscles, as well as joints. So, you have to be smart. Lucky for you, there is an established practical tradition of training six days a week.
Leg push/pull and upper/lower splits are two of the most popular 6-day workout splits. They both work well for muscle building. So, if you want to know more about the “push, pull, legs” routine for 6 days, read on.
What Is a “Push, Pull, Legs” Split?
First, I will briefly give you some background information before we get into the plan. (If you are ready, you can skip this part and jump into the program.) “Push, pull, legs” is a weightlifting training template that splits and organizes your muscle or body parts into groups where each section trains individually. It gives each group its own share of rest, thus mitigating fatigue.
The “push, pull, legs” program usually works by dividing the muscle groups into pairs. These are upper-body pull exercises, upper-body push exercises, and legs. The training days will look as follows:
- Push day: Usually focuses on shoulders, chests, and triceps
- Pull day: Focuses on the back traps and biceps
- Legs day: Helps strengthen quads, calves, and hamstrings
It is usually a three-day split cycle, which you can do as many times as necessary. You could, for example, perform PPL as follows:
- Monday: Push day
- Tuesday: Pull day
- Wednesday: Leg day
- Thursday: Rest day
- Friday: Push day
- Saturday: Pull day
- Sunday: Leg day
Another alternative program is:
- Monday: Push day
- Tuesday: Pull day
- Wednesday: Leg day
- Thursday: Push day
- Friday: Pull day
- Saturday: Leg day
- Sunday: Rest day
This approach makes your workouts more efficient since each muscle group has time to rest and recover before the next session.
The “Push, Pull, Legs” Split Program
The following “push, pull, legs” routine is one that you can use as a starting point. With time, you can incorporate other variations and experiment with repetition schemes. But before that, there are some things you should know about this workout plan. They include:
- On the first three days, we have heavy workouts that mainly concentrate on compound exercises.
- The last three days will focus on less weight and more repetitions.
- You will have to train with a somewhat different routine for the final three days to help build symmetry.
- Ensure you rest approximately 30- 45 seconds after every set.
- Do this 6-day program for at least 3-6 weeks
- While on this program, eat more healthy food and get quality sleep; you need it!
Exercise 1: Heavy Pull Day
- Dumbbell Rows: 4 x 6-8
- Barbell Rows: 5 x 5
- Dumbbell Curls: 3 x 10
- Seated Rows: 4 x 10
- Dumbbell Hammer Curls: 3 x 10
- Barbell Shrugs: 3 x 10
- Lat Pulldowns: 4 x 10
Exercise 2: Heavy Push Day
- Bench Press: 5 x 5
- Incline Dumbbell Press: 4 x 6-8
- Cable Flyes: 4 x 10
- Overhead Barbell Press: 4 x 6-8
- Lateral Raises: 3 x 10
- Cable Pressdowns: 3 x 10
- Weighted Dips: 3 x 10
Exercise 3: Heavy Leg Day
- Squats: 5 x 5
- Leg Press: 4 x 12
- Deadlifts: 4 x 3-5
- Leg Extensions: 4 x 12
- Calve Raises: 7 x 15
- Leg Curls: 4 x 12
Exercise 4: Light Pull Day
- Reverse Grip Barbell Rows: 4 x 12
- T-Bar Rows: 4 x 15
- Wide Grip Seated Rows: 4 x 15
- Dumbbell Shrugs: 3 x 15
- Pull-ups: 4 x 12
- Preacher Curls: 3 x 15
- Dumbbell Curls: 3 x 12
Exercise 5: Light Push Day
- Incline Bench Press: 4 x 12
- Dumbbell Press: 4 x 12
- Seated Dumbbell Press: 4 x 12
- Pec-Dec or Cable Flyes: 4 x 12
- Bent-over Raises: 3 x 12
- Rope Pressdowns: 3 x 15
- Seated Overhead Dumbbell Extensions: 3 x 12
Exercise 6: Light Leg Day
- Front Squats: 4 x 12
- Calve Raises: 7 x 20
- Stiff-leg Deadlifts: 4 x 12
- Leg Press (Close Foot Position): 4 x 20
- Leg Extensions: 4 x 20
- Leg Curls: 4 x 15
Is PPL Perfect for You?
Have you come across a great 6-day “push, pull, legs” workout routine PDF? Are you wondering whether it’s worth downloading? Before downloading, it is good to know if the PPL routine suits you. So, if you want to boost your fitness game and build muscles, a 6-day “push, pull, legs” workout plan could be what you need. Consider these factors before starting the program.
- Fitness Goals: Technically, the journey towards your fitness begins by setting goals. Following a “push, pull, legs” 6-day split PDF routine can help you gain muscles and strength. However, for it to work, you have to follow and stick to the plan strictly.
- Time: How much time do you want to commit to this workout routine? A 6-day PPL program requires commitment since you have to work out six days per week. Therefore, ensure you have enough time to execute this program for the best results.
- Experience: Your experience level also matters. PPL programs are ideal for intermediate to advanced strength trainers. So, if you are just starting to work out, begin with easy routines to help develop confidence and establish your fitness foundation.
- Recovery: When it comes to exercising, the gym is an important part, and so is recovery. So, always ensure you get quality sleep and have a balanced diet to aid muscle recovery.
Why the 6-Day Push Pull Legs Program Is Suitable for You
The best thing about PPL is its simplicity. You can work out a few hours a week, and the outcome will be great. Furthermore, it helps reduce injuries. Technically, minimizing injury risk by reducing training frequency (but not volume) is possible.
Research indicates that there is a link between overtraining symptoms, frequency, and injuries. Although the research concentrated on young soccer players, physiology and the effect of training volume affect everybody. Higher training volumes on your body can result in injury, especially if you aren’t used to it. Fortunately, this training program gives your body enough time for your muscles to rest, thus reducing injuries.
Conclusion
Are you ready to start your 6-day “push, pull, legs” workout routine? You can use this exercise plan as your starting point or adjust it based on your fitness needs and level of training. With hard work and commitment, this plan can help you gain strength, stay fit, and grow your muscles. However, this doesn’t imply that the workout is suitable for everyone. Sometimes, one can benefit more from other types of splits. All the best!
