Push/Pull/Legs ×2
Intermediate 6 days a week Full gym Muscle
The popular 6-day split: each muscle twice a week with plenty of volume. Needs good sleep and food to recover.
Weekly schedule
Push, Pull, Legs, Push, Pull, Legs, rest. Add a set to the first exercise on the second round if you recover well. Each session has 23 working sets on average and takes about 57 minutes.
The workouts
PPL Push
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 6-8 | 2:30 |
| Seated Dumbbell Press | 3 × 8-10 | 2:00 |
| Incline Dumbbell Press | 3 × 8-12 | 1:30 |
| Cable Lateral Raise | 4 × 12-15 | 1:00 |
| Pec Deck | 3 × 12-15 | 1:00 |
| Overhead Tricep Extension | 3 × 10-12 | 1:00 |
| Tricep Pushdown | 3 × 10-12 | 1:00 |
PPL Pull
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-Up | 4 × 6-10 | 2:30 |
| Barbell Row | 3 × 8-10 | 2:00 |
| Seated Cable Row | 3 × 10-12 | 1:30 |
| Straight-Arm Pulldown | 3 × 12-15 | 1:00 |
| Face Pull | 3 × 15-20 | 1:00 |
| Barbell Curl | 3 × 8-10 | 1:00 |
| Hammer Curl | 3 × 10-12 | 1:00 |
PPL Legs
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 6-8 | 3:00 |
| Romanian Deadlift | 3 × 8-10 | 2:30 |
| Leg Press | 3 × 10-12 | 2:00 |
| Leg Extension | 3 × 12-15 | 1:00 |
| Seated Leg Curl | 3 × 10-12 | 1:00 |
| Standing Calf Raise | 4 × 10-15 | 1:00 |
| Hanging Leg Raise | 3 × 10-15 | 1:00 |
How to progress
- Keep 1–3 reps in reserve on most sets; take the last set of each exercise close to failure.
- Use double progression: hit the top of the rep range on all sets, then add weight.
- If a lift stalls for 3 sessions, drop the weight 10% and build back up, or swap to a close variation.
- Take a lighter week (half the sets) every 6–8 weeks, or whenever joints ache and sleep slips.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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