GymTrainingDay 1 — Pull ~59 min approx.
| Deadlift | 1×5+ |
| Pull-Up | 3×8-12 |
| One-Arm Dumbbell Row | 3×8-12 |
| Reverse Pec Deck | 5×15-20 |
| Barbell Curl | 4×8-12 |
| Dumbbell Curl | 4×8-12 |
6-Day Push Pull Legs Split for Muscle
This program suits lifters ready to train six days a week who want maximum volume. It’s built on the popular Reddit PPL: two push / pull / legs rotations that hit each muscle group twice a week at the high frequency Israetel recommends.
Based on: Metallicadpa PPL
Weekly schedule: pull-apush-alegs-apull-bpush-blegs-b
Day 2 — Push ~59 min approx.
| Barbell Bench Press | 5×4x5,1x5+ |
| Seated Dumbbell Shoulder Press | 3×8-12 |
| Incline Barbell Bench Press | 3×8-12 |
| Triceps Pushdown | 3×8-12 |
| Dumbbell Lateral Raise | 3×15-20 |
Day 3 — Legs ~56 min approx.
| Back Squat | 3×2x5,1x5+ |
| Romanian Deadlift | 3×8-12 |
| Goblet Squat | 3×8-12 |
| Lying Leg Curl | 3×8-12 |
| Standing Calf Raise | 5×8-12 |
Day 4 — Pull ~57 min approx.
| Barbell Bent-Over Row | 5×4x5,1x5+ |
| Weighted Pull-Up | 3×8-12 |
| Seated Cable Row | 3×8-12 |
| Band Pull-Apart | 5×15-20 |
Day 5 — Push ~59 min approx.
| Overhead Press (Barbell) | 5×4x5,1x5+ |
| Dumbbell Bench Press | 3×8-12 |
| Dip (Parallel Bars) | 3×8-12 |
| Dumbbell Kickback | 3×8-12 |
| Machine Lateral Raise | 3×15-20 |
Day 6 — Legs ~56 min approx.
| Back Squat | 3×2x5,1x5+ |
| Romanian Deadlift | 3×8-12 |
| Dumbbell Squat | 3×8-12 |
| Seated Leg Curl | 3×8-12 |
| Seated Calf Raise | 5×8-12 |
Progression: Add weight weekly; deload −10% after a stall.
Build my program →Is Push Pull Legs too much for me?
A 6-day PPL is meant for intermediate lifters and up: it demands solid recovery, sleep and nutrition. If you can’t recover, drop to a 5-day version or slot a rest day into the rotation.
How long should I rest between sets on PPL?
Rest 2–3 minutes on compounds and 60–90 seconds on isolation. On a busy schedule keep pauses toward the shorter end to fit the time, but never shortchange rest on heavy compounds.
Can I cut a day and train 5 times?
Yes. Run a rolling 5-day PPL rotation: each group gets trained about 1.5–2 times per week, still inside the 10–20 sets per group weekly range.