Workout Schedule

  • Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat

  • Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat

  • Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat

6 Day Push/Pull/Legs Workout

The 6-day Push Pull Legs (PPL) split is a popular, highly effective routine for advanced lifters and those who want to train frequently with balanced volume. It targets each muscle group twice per week, optimizing growth and recovery.

Split: 6 days per week — alternating Push, Pull, Legs workouts (Push A / Push B, Pull A / Pull B, Legs A / Legs B)
Progression: Gradually increase weights or reps each week; mix heavy compound lifts with high-rep accessory work
Goal: Maximize muscle growth, strength, and muscular balance
Recommended Duration: 8–12 weeks
Rest Time: 60–90 seconds on accessories, 2–3 minutes on heavy compounds

NUTRITION TIPS:

  • Calories: Slight calorie surplus for muscle gain

  • Protein: 0.8–1g per lb bodyweight daily

  • Carbohydrates: Moderate to high for energy and recovery

  • Fats: 20–30% of daily intake

  • Hydration: At least 3 liters per day

  • Supplements: Whey protein, creatine, BCAAs, multivitamins

Day 1 – Push A (Chest, Shoulders, Triceps)

  1. Barbell Bench Press – 4x6–8

  2. Overhead Barbell Press – 4x6–8

  3. Incline Dumbbell Press – 3x8–10

  4. Dumbbell Lateral Raises – 3x12–15

  5. Skull Crushers – 3x10–12

  6. Cable Triceps Pushdown – 3x12–15

Day 2 – Pull A (Back, Biceps, Rear Delts)

  1. Deadlifts – 4x4–6

  2. Pull-Ups or Lat Pulldown – 4x6–8

  3. Barbell Rows – 3x8–10

  4. Face Pulls – 3x12–15

  5. Barbell Curls – 3x10–12

  6. Hammer Curls – 3x10–12

Day 3 – Legs A (Quads, Hamstrings, Glutes, Calves)

  1. Back Squats – 4x6–8

  2. Romanian Deadlifts – 4x8–10

  3. Walking Lunges – 3x10 each leg

  4. Leg Press or Bulgarian Split Squats – 3x10–12

  5. Standing Calf Raises – 3x15–20

  6. Hanging Leg Raises – 3x15

Day 4 – Push B (Chest, Shoulders, Triceps)

  1. Incline Barbell Press – 4x8–10

  2. Dumbbell Shoulder Press – 3x10–12

  3. Chest Fly (Machine or Dumbbell) – 3x12–15

  4. Cable Lateral Raises – 3x12–15

  5. Close-Grip Bench Press – 3x8–10

  6. Overhead Rope Triceps Extension – 3x12–15

Day 5 – Pull B (Back, Biceps, Rear Delts)

  1. Barbell Rows or T-Bar Rows – 4x8–10

  2. Chin-Ups – 3x6–8

  3. Seated Cable Rows – 3x10–12

  4. Reverse Pec Deck or Dumbbell Rear Delt Fly – 3x12–15

  5. Concentration Curls – 3x12

  6. Cable Rope Hammer Curls – 3x12

Day 6 – Legs B (Quads, Hamstrings, Glutes, Calves)

  1. Front Squats or Goblet Squats – 4x8–10

  2. Leg Curl Machine – 3x12–15

  3. Dumbbell Romanian Deadlift – 3x10–12

  4. Bulgarian Split Squat – 2x10 each leg

  5. Seated Calf Raises – 3x15–20

  6. Cable Crunches – 3x20

Push/Pull/Legs Workout Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.

The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.

Sample 3,500 Calorie Muscle Building Meal Plan

Nutrition Totals:

  • 3,510 calories

  • 235g protein

  • 367g carbs

  • 132g fat

  • 59g fiber

  • 1550mg calcium

  • 176% daily value of calcium.

TimeMealNutrition

07:00

Wake Up

  07:30

1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control).

50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium

8:00

Breakfast

6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese.

845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium

12:00

Lunch

0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple.

886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium

16:00

Pre Workout Snack

2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.

737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium

17:30

Pre Workout

0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)

 

18:00-19:30

Workout

10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium 

20:00

Dinner

4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium

23:00

Bed

1 serving of ZMA (relaxation & nervous system recovery) 

Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”

As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.

Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.