6-Days Push Pull Legs Advanced Workout Plan for Huge Gains

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6-Day Push Pull Legs Advanced Workout Plan for Huge Gains

6-day advanced Push Pull Legs workout split infographic showing push, pull, and legs training cycle with muscle groups, recovery strategy, and progressive overload for hypertrophy

Advanced push pull legs mastery guide

To develop a strong and beautiful body, it is not necessary to drop the weights in any way. Advanced lifters require an organized training regimen that ensures the maximum stimulation of the muscles, recovery and progressive overload. The Bodybuilders and strength athletes have split of training which is quite effective and it is known as Push Pull Legs (PPL) workout routine.

A Push Pull Legs program will enable you to work out every single muscle group twice a week, which is the frequency that has been viewed as one of the most effective rates of muscle growth. This mode of training enhances strength and muscle hypertrophy and makes development of the whole body balanced.

This is a 6-day advanced Push Pull Legs workout system that we will deconstruct in this blog and can be used by serious lifters who desire enormous results in muscle size and strength.

Advanced Push Pull Legs mastery guide banner showing a barbell and text describing a 6 day PPL workout program for hypertrophy and strength

What is Push Pull Legs Training Split?

The Push Pull Legs exercise regimen separates exercises according to the motions and muscle groups.

Push exercises exercise muscles that perform pushing exercises like chest, shoulders and triceps. Pull exercises strengthen the muscles that perform pulling exercises such as the back and the biceps. Lower body exercises such as the quadriceps, hamstring, glute, and calf are involved in leg workouts.

This type of training division is very effective as there is no overlapping of muscle fatigue. As an example, during chest on push day, you have your triceps that help in the pushing. They do not have to be trained again the next day, instead, they are allowed some time to rest during pull workouts.

This routine offers an optimal balance between volume, frequency, and recovery, which is optimal to advanced lifters since the muscles groups will be trained twice a week.

Push Pull Legs workout split diagram showing push muscles chest shoulders triceps, pull muscles back biceps, and leg muscles quads hamstrings glutes calves

The mathematical advantage of high frequency

The most significant benefit of this type of training is the frequency of training. Both scientific studies and practical bodybuilding experience indicate that a clear hypertrophy can be achieved through training a body body part twice a week rather than training it once a week.

The other significant advantage is that it is possible to get more training volume. The workouts are not strenuous as the weekly volume is divided into two sessions per muscle group.

This division is also in favor of progressive overload. Since exercises are repeated twice a week, it is possible to trace the improvement of strength more frequently and add weights or reps gradually.

This routine is also highly valued by advanced lifters due to the fact that they will have the ability to use intensity training like drop sets, rest-pause sets, and tempo training.

Graph showing muscle protein synthesis and benefits of training muscles twice per week using the Push Pull Legs workout split

Weekly Training Structure

The traditional 7-day Push Pull Legs is the following type of schedule:

Day 1 – Push (Chest, Shoulders, Triceps)
Day 2 – Pull (Back, Biceps)
Day 3 -Legs (Quads, Hamstring, Glutes, Calves)
Day 4 – Push
Day 5 – Pull
Day 6 – Legs
Day 7 – Rest

This plan offers the best frequency of training and at the same time gives one day to rest.

Read more: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

7 day Push Pull Legs microcycle showing Day 1 push, Day 2 pull, Day 3 legs, Day 4 push, Day 5 pull, Day 6 legs, Day 7 rest

Day 1 – Push Workout (Chest Focus)

The initial push day has a lot to do with building the chest though shoulders and triceps are stimulated.

  1. Barbell Bench Press- 4 sets × 6–8 reps.
  2. Incline Dumbbell Press- 4 sets × 8–10 reps.
  3. Chest Dips- 3 sets × 8–12 reps.
  4. Seated Dumbbell Shoulder Press- 3 sets × 8–10 reps.
  5. Cable Lateral Raises- 3 sets × 12–15 reps.
  6. Overhead Triceps Extension- 3 sets × 10–12 reps.

Concentrate on slow speed and good mind-muscle coordination. The compound presses that are heavy will be used to activate the whole upper-body strength.

Day 1 push workout routine including barbell bench press incline dumbbell press dips shoulder press lateral raises and triceps extensions

Day 2 - Pull Workout (Back Thickness)

This pull day aims at regaining thickness and strength.

  1. Deadlifts- 4 sets × 4–6 reps.
  2. Bent Over Barbell Rows– 4 sets × 8–10 reps.
  3. Weighted Pull-Ups– 3 sets × 6–10 reps.
  4. Seated Cable Rows- 3 sets × 10–12 reps.
  5. Face Pulls- 3 sets × 12–15 reps.
  6. Barbell Bicep Curls- 3 sets × 8–12 reps.

Deadlifts use several muscles among them the whole back chain, so the exercise is one of the most effective exercises that enhance growth in the entire body.

Day 2 pull workout plan featuring deadlifts barbell rows pull ups cable rows face pulls and bicep curls for back thickness

Day 3 - Quad Dominant Legs Workout

The first leg day focuses on building up of the quadriceps.

  1. Back Squats- 4 sets × 5–8 reps.
  2. Leg Press- 4 sets × 10–12 reps.
  3. Walking Lunges- 3 sets × 12 reps each leg.
  4. Leg Extensions- 3 sets × 12–15 reps.
  5. Standing Calf Raises- 4 sets × 12–15 reps.

The reason as to why squats are still the master of leg exercises, is due to stimulating different muscle groups at once and high progressive overload.

Day 3 leg workout including back squats leg press lunges leg extensions and calf raises for quadriceps development

Day 4 - Push Workout (Shoulder Focus)

The second push day is a shift to the shoulder development.

  1. Overhead Barbell Press- 4 sets × 6–8 reps.
  2. Incline Barbell Bench Press- 4 sets × 8–10 reps.
  3. Dumbbell Lateral Raises- 4 sets × 12–15 reps.
  4. Cable Chest Fly- 3 sets × 12–15 reps.
  5. Close-Grip Bench Press- 3 sets × 8–10 reps.
  6. Triceps Rope Pushdowns- 3 sets × 12–15 reps.

Most pressing motions use shoulders and therefore, high-priority shoulders on the second day of pushing will make the upper body balanced.

Day 4 push workout routine including overhead press incline bench lateral raises cable flyes close grip bench and triceps pushdowns

Day 5 – Pull Workout (Back Width)

The second pull workout is concerned with the expansion of the back and enhancement of upper back detail.

  1. Wide Grip Lat Pulldowns- 4 sets × 8–12 reps.
  2. T-Bar Rows- 4 sets × 8–10 reps.
  3. Single Arm Dumbbell Rows- 3 sets × 10–12 reps.
  4. Rear Delt Fly- 3 sets × 12–15 reps.
  5. Hammer Curls- 3 sets × 10–12 reps.
  6. Preacher Curls- 3 sets × 10–12 reps.

The back width development produces the classic V-taper body shape, necessary in the beauty body building.

Day 5 pull workout featuring lat pulldowns T bar rows single arm dumbbell rows rear delt flyes hammer curls and preacher curls

Day 6 - Leg Day (Hamstring and Glute Center)

The second leg day attacks the posterior chain.

  1. Romanian Deadlifts- 4 sets × 8–10 reps.
  2. Hip Thrusts- 4 sets × 8–12 reps.
  3. Lying Leg Curls- 3 sets × 10–12 reps.
  4. Bulgarian Split Squats- 3 sets × 10 reps each leg.
  5. Seated Calf Raises- 4 sets × 12–15 reps.

Hamstrings and glutes are very important in terms of strength, athletic performance and injury prevention.

Day 6 leg workout targeting hamstrings and glutes with Romanian deadlifts hip thrusts leg curls Bulgarian split squats and calf raises

Gradual Increase Strategy

Muscle growth is caused by progressive overload. Your muscles will not continue developing unless you build training stress slowly.

Progressive overload can be utilized in this program in a number of ways. You may add weight in each of the weeks, do more repetitions with the same weight, add more sets or raise training intensity.

Take, as an illustration, when you bench press 80 kg eight times this week you want to do 82.5 next week or 9 times. Minor gains compounded over a period and cause enormous gains in the long run.

Keeping a training log helps you keep track of your workouts to make sure that you are moving along.

Progressive overload illustration showing gradual increases in weight and reps for strength and muscle hypertrophy

Advanced tactics for breaking plateaus

The use of intensity techniques can be beneficial especially to advanced lifters to help them go beyond plateaus.

The drop sets are a type of set which is stopped at failure and proceeds to add more weight in order to make the body more tired. Rest-pause training enables you to take a short break in between mini-sets when you decide to repeat yourself using the same weight.

There is the other effective method, which is the slow eccentric training during which you release the weight gradually, in a range of 3-4 seconds. This makes the time of tension longer and activates more muscles.

Nevertheless, these methods are to be applied strategically but not at all sets.

Fitness infographic explaining drop sets, rest pause training, and slow eccentric repetitions for advanced hypertrophy training

The trade of high-performance recovery

Six session a week training is very demanding to the body and recovery and nutrition is very significant.

  • The necessary amount of protein consumption is about 1.6-2.2 grams per kilogram of body weight that is required to repair and grow muscles. Carbohydrates must also be sufficient to promote intense training particularly on leg days.
  • Sleep is equally critical. Strive to get at least 7-8 hours of quality sleep and optimize the hormone production, muscle recovery, and performance.
  • Foam rolling, light cardio and stretching are also effective in the treatment of muscle soreness.
Recovery infographic showing precision nutrition, deep sleep, and active recovery as the three pillars of optimal muscle recovery

Who is to adhere to a 6-day push pull legs program?

This training plan is most appropriate to intermediate and advanced trainees who possess a good base of condition and fitness and have mastered the exercise method. Novices might have trouble with the duration of the training and recovery requirements of a six-day plan. In their case, three or four days routine is more suitable. This split is however very advantageous to advanced lifters, who enjoy the higher rate of training and accumulation of volume.

Comparison infographic explaining why the 6 day push pull legs workout split is better suited for advanced lifters rather than beginners

Final Thoughts

One of the best systems to be used in the development of muscle size, strength, and balanced development is the 6-Day Push Pull Legs workout plan. This regimen is able to get maximum hypertrophy by training every muscle group twice a week and still allow ample rest.

This program can yield great results when it is used with progressive overload, proper nutrition and good sleep. It depends on the consistency and long-term commitment.

When you stick with this advanced Push Pull Legs work out program and do it with discipline and intensity, you are bound to get big results in terms of muscle mass, strength and development of physique.

Motivational fitness graphic highlighting discipline principles including consistency intensity and long term commitment in a PPL workout program
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