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Featured 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
35
Exercises

Weekly Schedule

Day 1: Push A

Chest Emphasis

6 exercises
1 Barbell Bench Press (Flat)
4 × 6-8
2 Dumbbell Bench Press (Incline)
3 × 8-10
3 Cable Chest Fly
3 × 12-15
4 Barbell Overhead Press
3 × 8-10
5 Lateral Raises
3 × 12-15
6 Tricep Pushdowns
3 × 10-12

Day 2: Pull A

Back Width

6 exercises
1 Pull-ups (Wide Grip)
4 × 6-10
2 Barbell Bent-Over Row
4 × 6-8
3 Cable Lat Pulldown
3 × 10-12
4 Face Pulls (High)
3 × 15-20
5 Barbell Curl
3 × 8-10
6 Standing Dumbbell Hammer Curl
3 × 10-12

Day 3: Legs A

Quad Emphasis

5 exercises
1 Barbell Back Squat
4 × 6-8
2 Leg Press
3 × 10-12
3 Romanian Deadlift (RDL)
3 × 8-10
4 Leg Curl (Seated)
3 × 10-12
5 Weighted Calf Raises
4 × 12-15

Day 4: Push B

Shoulder Emphasis

6 exercises
1 Barbell Overhead Press
4 × 6-8
2 Barbell Bench Press (Incline)
3 × 8-10
3 Dumbbell Bench Press (Flat)
3 × 10-12
4 Arnold Press
3 × 10-12
5 Cable Lateral Raise
3 × 12-15
6 Overhead Rope Extension
3 × 10-12

Day 5: Pull B

Back Thickness

6 exercises
1 Deadlift
4 × 5-6
2 Dumbbell Single-Arm Row
3 × 8-10
3 Seated Cable Row (Close Grip)
3 × 10-12
4 Rear Delt Cable Flyes
3 × 12-15
5 Preacher Curl
3 × 10-12
6 Incline Dumbbell Curl
3 × 10-12

Day 6: Legs B

Hamstring & Glute Emphasis

6 exercises
1 Romanian Deadlift (RDL)
4 × 8-10
2 Leg Press
3 × 10-12
3 Bulgarian Split Squat (Barbell)
3 × 10-12
4 Leg Curl (Seated)
3 × 10-12
5 Hip Thrust
3 × 10-12
6 Standing Calf Raise (Smith Machine)
4 × 12-15

Equipment Required

Barbell Dumbbell Cable Bench

Target Muscles

Chest Shoulders Triceps Back Biceps Quads Hamstrings Glutes
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