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6 Day Push Pull Legs Workout Routine

Workout Summary

Workout Frequency6 days a week
LevelBeginner – Advance
Program Duration4-12 Weeks (Best Results)
Workout GoalMuscle Hypertrophy and Strength
Time Per Session60 Minutes

What is PPL (Push/Pull/Legs) Workout Routine?

The PPL (Push, Pull, and Legs) workout routine is a popular way of organizing your workouts. It divides exercises into three main groups: push, pull, and legs.

Commonly, people use this workout routine to increase their overall strength, build muscle, and achieve a balanced physique.

1. The “push” day primarily targets the muscles involved in pushing movements, such as the chest, shoulders, and triceps. Benchpress, shoulder press, and triceps pushdown are some commonly done exercises during a pushdown.

2. The “pull” day is dedicated to exercises that involve pulling movements, like pulling weights toward your body. You work on muscles like your back, biceps, and rear delts. Pull-ups, rows, and bicep curls are typical exercises incorporated on this day.

3. The “legs” day is all about training your lower body. You target muscles like your quadriceps, hamstrings, glutes, and calves. Squats, lunges, and deadlifts are some key exercises for this day.

The PPL routine typically follows a 3-day cycle, with each day dedicated to one of the three categories.

This allows for proper recovery while still providing enough frequency to stimulate muscle growth.

Many people find this routine flexible and adaptable, allowing for customization based on individual preferences and goals.

Overall, the PPL workout routine provides a well-rounded approach to training, targeting different muscle groups on separate days to promote balanced development and overall strength.

6 Day Push Pull Legs Workout Routine

6-Day Push Pull Legs Workout Routine designed for maximum muscle and strength gains. Each workout consists of approximately 6-7 exercises, focusing on a rep range of 8 to 12 for optimal muscle hypertrophy.

However, for compound movements like bench press, deadlifts, and squats, you can also opt for a rep range of 5-8. On average, each workout should take around 60-90 minutes to complete.

Day 1: Push Workout-1 (Chest, Shoulder, and Triceps)

Barbell Bench Press48-10
Shoulder Press48-10
Incline Dumbbell Press3-48-12
Pec Deck Fly310-12
Lateral Raises310-12
Triceps Pushdowns3-48-12
Triceps Dips28-12

Day 2: Pull Workout-1 (Back, Biceps & Rear Delts)

Bent-Over Rows48-10
Lat Pulldowns410-12
Face Pulls38-12
Reverse Flyes310-12
Barbell Curls310-12
Hammer Curls310-12

Day 3: Legs Workout 1

Leg Extension310-12
Leg Press38-10
Dumbbell Lunges38-12
Leg Curls310-12
Calf Raises3AMRAP’S

Day 4: Push Workout 2 (Chest, Triceps, and Shoulders)

Incline Dumbbell Press48-10
Close Grip Bench Press38-10
Arnold Press48-12
Dumbbell Flyes3-410-12
Lateral Raises3-412-15
Rope Pushdown310-15
Skull Crushers38-12

Day 5: Pull Workout 2 (Back and Biceps)

T-Bar Rows48-10
Seated Cable Rows3-410-12
One-Arm Dumbbell Rows310-12
Single-Arm Lat Pulldowns310-12
Reverse Pec Deck Fly312-15
Preacher Curls38-12
Reverse Curls310-12

Day 6: Legs Workout 2

Leg Extension (as warm-up)215-20
Leg Press3-48-12
Stiff leg RDLs w/dumbbell38-12
Leg Extensions310-12
Hamstring Curls310-12
Calf Raises312-15

Day 7: Rest and Recovery

Taking a break and allowing your body to rest after a challenging week of exercising is beneficial for muscle recovery, minimizing the chances of overtraining, and preventing injuries.

Resting enables your body to replenish energy stores, balance hormone levels, and regain mental concentration.

Also Check: Alani Nu Pre-Workout Review

6 Day Push Pull Legs Workout Routine Schedule

A 6-day push-pull-legs split is no doubt great for strength and muscle building, but beginners and intermediate/advanced athletes can’t follow it the same way as it can be too exhaustive as well.

So, here is a workout schedule for beginners and intermediate gymgoers:

For Beginners:

A beginner should not follow this workout routine for complete 6 days and can’t do the same sets, because this routine can be too tiring and may cause overtraining. what they do this follow this schedule instead.

  • Day 1: Push Workout
  • Day 2: Rest
  • Day 3: Pull Workout
  • Day 4: Rest
  • Day 5: Legs Workout
  • Day 6-7: Rest

For Intermediate/Advanced:

Intermediate and advanced athletes can benefit greatly from a push-pull-legs 6-day Split. This type of workout program provides several advantages, which we will discuss in detail.

However, if intermediate athletes find the original 6-day push-pull-legs split to be too exhausting and struggle to recover, they have the option to switch to an alternate version of the Push Pull Legs 6 Day Split given below.

  • Day 1: Push Workout
  • Day 2: Pull Workout
  • Day 3: Legs Workout
  • Day 4: Push Workout 2
  • Day 5: Pull Workout 2
  • Day 6: Legs Workout 2
  • Day 7: Rest Day

6 Day Push Pull Legs Workout Routine PDF

Here is the link to download the 6-Day Push Pull Legs Workout Routine for beginners, intermediates, and advanced levels. Follow it for at least 4 to 12 weeks to see better results.

Push Pull Legs 6 Day Split Benefits

The Push Pull Legs 6 Day Split offers several benefits for individuals looking to build strength, and muscle mass, and achieve balanced development:

1. Comprehensive muscle stimulation: Targets all major muscle groups for balanced development.

2. Increased training frequency: Trains each muscle group more frequently, promoting muscle growth.

3. Efficient use of time: Concentrated workouts for maximum effectiveness.

4. Progressive overload: Gradually increases weights or reps to stimulate muscle growth.

5. Flexibility and customization: Can be adjusted to individual goals and fitness levels.

6. Improved mind-muscle connection: Enhances technique and focus during workouts.

7 Tips for Effective Push Pull Legs 6 Day Split

1. Warm up properly: Prioritize a dynamic warm-up before each workout to increase blood flow, improve mobility, and reduce the risk of injuries.

2. Plan your workouts: Create a schedule and stick to it, ensuring you have enough rest days for recovery.

3. Focus on compound exercises: to increase the strength during the PPL workout routine Incorporate exercises that engage multiple muscle groups, such as squats, deadlifts, bench presses, and rows.

4. Mind your form: Maintain proper form during exercises to maximize effectiveness and minimize the risk of injuries.

5. Progressive overload: Gradually increase weights, reps, or sets to challenge your muscles and promote continuous progress.

6. Balance intensity and recovery: Push yourself during workouts but prioritize sufficient rest, sleep, and proper nutrition for optimal recovery and muscle growth.

7. Maintain a balanced diet rich in lean proteins, complex carbs, healthy fats, and ample fruits and vegetables for optimal results with PPL workouts.

By keeping in mind these tips, you can make your 6-day Push/Pull/Legs (PPL) workout routine more effective and safe.


The 6-day Push/Pull/Legs (PPL) workout routine is a popular and effective way to build strength and muscle. It divides exercises into push, pull, and leg categories for balanced training.

Beginners should follow a modified version with more rest, while intermediate and advanced athletes can benefit from the alternate version that includes an extra rest day.

To maximize the effectiveness of PPL, warm up properly, plan workouts, focus on compound exercises, maintain proper form, implement progressive overload, balance intensity, and recovery, and follow a balanced diet.

Overall, the PPL routine provides a structured and flexible approach to achieving muscle growth and a well-rounded physique. Consulting with a fitness professional can offer further guidance.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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