6-day PPL
6 day push pull legs program
Six-day PPL looks simple: push, pull, legs, repeat. The hard part is recovering enough for the second half of the week to be productive.
Run this only if the extra exposure improves performance instead of creating more tired sets.
Best fit
Lifters with reliable sleep, food, schedule, and recovery who want high weekly frequency.
Beginners, inconsistent schedules, or lifters already struggling with joint irritation.
Use Push/Pull/Legs twice per week.
Make the second half slightly lighter or higher-rep if needed.
Track fatigue honestly.
Drop to 3-day PPL or Upper Lower during cuts or stressful weeks.
Weekly schedule
Put the hard sessions where recovery can support them.
- Monday: Push A
- Tuesday: Pull A
- Wednesday: Legs A
- Thursday: Push B
- Friday: Pull B
- Saturday: Legs B
- Sunday: Rest
Program table
Exact sets, reps, rest, and intent.
Every exercise links to its RepStack form guide. Keep the movement names consistent in your log so your history, PRs, and next-session targets stay usable.
Push A
Heavy press
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6-10 | 2-3 min | Main press. |
| Incline Dumbbell Press | 3 | 8-12 | 90 sec | Upper chest volume. |
| Standing Military Press | 3 | 6-10 | 2 min | Second press. |
| Side Lateral Raise | 3 | 12-20 | 60 sec | Shoulder volume. |
| Triceps Pushdown | 3 | 10-15 | 60 sec | Triceps finish. |
Pull A
Heavy row and pull
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Bent Over Barbell Row | 4 | 6-10 | 2-3 min | Main row. |
| Wide-Grip Lat Pulldown | 3 | 8-12 | 90 sec | Vertical pull. |
| Seated Cable Row | 3 | 8-12 | 90 sec | Horizontal volume. |
| Cable Rear Delt Fly | 3 | 12-20 | 60 sec | Rear delts. |
| Barbell Curl | 3 | 8-12 | 60 sec | Biceps. |
Legs A
Squat focus
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Full Squat | 4 | 5-8 | 3 min | Heavy squat slot. |
| Romanian Deadlift | 3 | 6-10 | 2-3 min | Hinge slot. |
| Leg Press | 3 | 10-15 | 90 sec | Quad volume. |
| Lying Leg Curl | 3 | 10-15 | 60 sec | Hamstrings. |
| Standing Calf Raise | 4 | 8-15 | 60 sec | Calves. |
Push B
Higher-rep push
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 2-3 min | Main press. |
| Incline Dumbbell Press | 3 | 8-12 | 90 sec | Upper chest volume. |
| Standing Military Press | 3 | 8-12 | 2 min | Second press. |
| Side Lateral Raise | 3 | 12-20 | 60 sec | Shoulder volume. |
| Triceps Pushdown | 3 | 10-15 | 60 sec | Triceps finish. |
Pull B
Higher-rep pull
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Bent Over Barbell Row | 4 | 8-12 | 2-3 min | Main row. |
| Wide-Grip Lat Pulldown | 3 | 8-12 | 90 sec | Vertical pull. |
| Seated Cable Row | 3 | 8-12 | 90 sec | Horizontal volume. |
| Cable Rear Delt Fly | 3 | 12-20 | 60 sec | Rear delts. |
| Barbell Curl | 3 | 8-12 | 60 sec | Biceps. |
Legs B
Hinge and quad volume
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Full Squat | 4 | 8-10 | 3 min | Heavy squat slot. |
| Romanian Deadlift | 3 | 6-10 | 2-3 min | Hinge slot. |
| Leg Press | 3 | 10-15 | 90 sec | Quad volume. |
| Lying Leg Curl | 3 | 10-15 | 60 sec | Hamstrings. |
| Standing Calf Raise | 4 | 8-15 | 60 sec | Calves. |
Progression
The plan is only useful if next week is measurable.
Progression rule
Do not progress both exposures aggressively at the same time. Let the A days drive heavier progression and the B days build volume.
Use double progression unless a lift specifies otherwise: add reps inside the range first, then add load after every working set reaches the top. If a lift misses the floor twice, reduce load or volume instead of forcing the same target again.
- Compounds: add load only after all sets hit the top of the range.
- Dumbbells and isolations: use wider rep ranges because jumps are larger.
- Log the same exercise name every week so progress stays readable.
Swap logic
If elbows, shoulders, or knees start complaining, reduce duplicate stress before adding more variations.
Do not swap movements just because a session feels boring. Swap when equipment, pain-free range, skill, or recovery blocks the programmed job.
What to do after 8-12 weeks
Keep it only while the second weekly exposure is productive. If B days regress, reduce to 4 days or 3-day PPL.
If strength, reps, and attendance are all moving, repeat the block with small adjustments. If only one lift is stuck, fix that lift. If everything is stuck, change recovery, volume, or program structure.
Read next
Keep the program connected.
Sources
The evidence layer.
FAQ
Fast answers
Who should run 6 day push pull legs program?
Lifters with reliable sleep, food, schedule, and recovery who want high weekly frequency.
Can I change exercises?
Yes, but preserve the pattern. Swap a horizontal press for another horizontal press, a squat pattern for another squat pattern, and keep the log name consistent.
How should I track this in RepStack?
Create the program as saved days, log every working set, and let the repeated history drive next-session targets.
RepStack for iPhone
Run this program inside RepStack
Import the split, log your sets, and let RepStack turn the history into next-session targets.