6-Day Push Pull Legs (PPL) Program
PPL Pull Day (Wednesday & Saturday)
Bent-Over Row Volume: 3x8-10 Load: 135lb Days: Wednesday
Cable Row Volume: 3x8-10 Load: 145lb Days: Saturday
Narrow Grip Cable Curl Volume: 3x8-10 Load: 100lb Days: Wednesday
Reverse Curls Volume: 3x8-10 Load: 80lb Days: Saturday
Sitting Hammer Curls Volume: 3x8-10 Load: 30lb x2 Days: Every Pull Day
One-Arm Dumbbell Row Volume: 3x8-10 Load: 75lb Days: Every Pull Day
- One Arm Iso-Lateral Row Volume: 3x8-10 Load: 135lb Days: Every Pull Day
Incline Dumbbell Curls Volume: 3x8-10 Load: 30lb x2 Days: Wednesday
Extended Cable Curl Volume: 3x8-10 Load: 27lb x2 Days: Saturday
Trap Bar Shrugs Volume: 3x8-10 Load: 185lb Days: Every Pull Day
Lat Pulldown Volume: 3x8-10 Load: 145lb Days: Wednesday
Straight-Arm Pulldown Volume: 3x8-10 Load: 120lb Days: Saturday
Low to High Face Pull Volume: 3x10-15 Load: 70lb Days: Wednesday
Reverse Peck Deck Volume: 3x10-15 Load: 85lb Days: Saturday
PPL Push Day (Thursday & Sunday)
Bench Press Volume: 3x4-6 Load: 225lb Days: Thursday
Dumbbell Press Volume: 3x8-10 Load: 75lb x2 Days: Sunday
Barbell OHP Volume: 3x8-10 Load: 95lb Days: Thursday
Sitting Dumbbell OHP Volume: 3x8-10 Load: 52.5lb x2 Days: Sunday
Tricep Pushdown Volume: 3x8-10 Load: 150lb Days: Thursday
Over Head Tricep Extension Volume: 3x8-10 Load: 135lb Days: Sunday
Dumbbell Fly Volume: 3x8-10 Load: 30lb x2 Days: Thursday A
Cable Crossover Volume: 3x8-10 Load: 23lb x2 Days: Sunday A
Pec Deck Volume: 3x8-10 Load: 50lb Days: Both Push Days B
Dumbbell Lateral Raise Volume: 3x10-15 Load: 17.5lb x2 Days: Thursday
Egyptian Lateral Raise Volume: 3x10-15 Load: 13lb Days: Sunday
Skull Crusher Volume: 3x8-10 Load: 75lb Days: Thursday
Cable Tricep Kickbacks Volume: 3x8-10 Load: 20lb Days: Sunday
Incline Dumbbell Press Volume: 3x8-10 Load: 70lb x2 Days: Thursday A
Incline Cable Press Volume: 3x8-10 Load: 23lb x2 Days: Thursday B
Incline Pushups Volume: 3x8RPE Load: Bodyweight Days: Sunday A
High to Low Cable Crossover Volume: 3x8-10 Load: 23lb x2 Days: Sunday B
PPL Leg Day (Friday & Monday)
Squat Volume: 3x3-5 Load: 365lb Days: Friday
Deadlift Volume: 3x3-5 Load: 495lb Days: Monday
Romanian Deadlift Volume: 3x8-10 Load: 225lb Days: Friday A
Leg Curl Volume: 3x8-10 Load: 80lb Days: Friday B
Lunge Volume: 3x8-10 Load: 50lb x2 Days: Monday A
Bulgarian Split Squat Volume: 3x8-10 Load: 30lb x2 Days: Monday B
- Farmer’s Walks Volume: 3x20 steps (15m) Load: 455lb Days: Every Leg Day
- Standing Calf Raises Volume: 3x10-15 Load: 180lb Days: Every Leg Day