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Push Pull Legs

Three workouts (pushing muscles, pulling muscles, legs) run twice a week for six sessions, mixing a heavy barbell lift with bodybuilding work.

  • 6 days a week
  • Intermediate
  • Muscle
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Who it's for

Lifters who like training often and want both strength and muscle, with time for six sessions a week.

How it works

Each day trains one family of muscles: chest, shoulders and triceps on push day; back and biceps on pull day; legs on leg day. Going through the three twice a week hits everything twice with a full day's focus each time.

Every workout opens with a heavy barbell lift that adds weight whenever you get all your reps (5 lb on the bench, 10 lb on squats and deadlifts), and its last set goes for as many reps as you can. Three misses in a row take 10% off. The rest is accessory work in rep ranges: once every set reaches the top of the range, the weight goes up and the reps start back at the bottom.

It's a lot of training time. Popular versions also swap the opening lift on the second run through the week (overhead press for bench, barbell rows for deadlifts); add those as extra routines if you want them. Running the three days once a week also works, with slower progress.

Equipment: barbell, rack, bench, cable, dumbbells, machines. To start you'll need: Bench Press (Barbell) starting weight, Deadlift (Barbell) starting weight, Squat (Barbell) starting weight.

The program

PPL Push

ExerciseSetsLoadNext time
Bench Press (Barbell)5×5, last set AMRAPYour starting weightAdd 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up.
Overhead Press (Barbell)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Incline Bench Press (Dumbbell)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Triceps Rope Pushdown3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Lateral Raise (Dumbbell)6×15Your starting weightWork from 15 to 20 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 15.
Triceps Extension (Cable)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.

PPL Pull

ExerciseSetsLoadNext time
Deadlift (Barbell)1×5, last set AMRAPYour starting weightAdd 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up.
Lat Pulldown (Cable)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Seated Row (Cable)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Face Pull (Cable)5×15Your starting weightWork from 15 to 20 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 15.
Hammer Curl (Dumbbell)4×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Bicep Curl (Dumbbell)4×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.

PPL Legs

ExerciseSetsLoadNext time
Squat (Barbell)3×5, last set AMRAPYour starting weightAdd 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up.
Romanian Deadlift (Barbell)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8.
Leg Press (Machine)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8.
Lying Leg Curl (Machine)3×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8.
Standing Calf Raise (Machine)5×8Your starting weightWork from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8.

Questions

Do I need to train six days?

No. Three days a week (push, pull, legs once each) still works; the weights just climb more slowly.

What if I leave an accessory weight blank?

Do your first session at whatever weight feels right. After it, Fitnessie offers that weight as the plan for next time.

How does the rep range work?

Start at the bottom of the range. Each time every set hits its target, the target goes up by one rep. At the top of the range, the weight goes up and the reps drop back to the bottom.

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