Day 1: Push A
Chest, Shoulders, Triceps| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Bench Press | 4 | 6–10 | 2 | 3 min |
| Dumbbell Shoulder Press | 3 | 8–12 | 2 | 2 min |
| Incline DB Press | 3 | 10–12 | 2 | 1:30 |
| Cable Lateral Raise | 3 | 12–15 | 1 | 1 min |
| Tricep Pushdown | 3 | 10–15 | 1 | 1 min |
Free program · Intermediate
Push Pull Legs (6-Day PPL)
The classic push/pull/legs split run twice a week, with an A and B version of each day so the exercise selection rotates. Every muscle gets trained twice a week with moderate volume per session.
- Days per week
- 6
- Frequency
- 2x per muscle/week
- Session length
- ~60 min
- Weekly working sets
- 99
- Level
- Intermediate
Run this program in Surpass
On your iPhone with Surpass installed, tap Add to Surpass to copy every day, exercise, rep range, RIR target, and rest time into an editable plan. Each set then shows what you lifted last time and a target to beat.
The workouts
RIR means reps in reserve: how many more clean reps you could have done. Start each lift at the bottom of its rep range.
Day 2: Pull A
Back, Biceps, Rear Delts| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Row | 4 | 6–10 | 2 | 3 min |
| Lat Pulldown | 3 | 8–12 | 2 | 2 min |
| Cable Row | 3 | 10–12 | 2 | 1:30 |
| Face Pull | 3 | 15–20 | 1 | 1 min |
| Barbell Curl | 3 | 10–12 | 1 | 1 min |
Day 3: Legs A
Quads, Hamstrings, Calves| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Squat | 4 | 6–10 | 2 | 3 min |
| Romanian Deadlift | 3 | 8–12 | 2 | 2 min |
| Leg Press | 3 | 10–15 | 2 | 2 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Standing Calf Raise | 4 | 12–15 | 1 | 1 min |
Day 4: Push B
Chest, Shoulders, Triceps| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Machine Chest Press | 4 | 8–12 | 2 | 2 min |
| Overhead Press | 3 | 6–10 | 2 | 3 min |
| Cable Fly | 3 | 12–15 | 1 | 1 min |
| Lateral Raise | 4 | 12–15 | 1 | 1 min |
| Overhead Tricep Extension | 3 | 10–15 | 1 | 1 min |
Day 5: Pull B
Back, Biceps, Rear Delts| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Pull-ups | 4 | 6–10 | 2 | 3 min |
| Chest Supported Row | 3 | 8–12 | 2 | 1:30 |
| Straight Arm Pulldown | 3 | 12–15 | 1 | 1 min |
| Dumbbell Reverse Fly | 3 | 15–20 | 1 | 1 min |
| Incline DB Curl | 3 | 10–12 | 1 | 1 min |
Day 6: Legs B
Quads, Hamstrings, Glutes| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Leg Press | 4 | 10–15 | 2 | 2 min |
| Walking Lungeper leg | 3 | 10–12 | 2 | 1:30 |
| Leg Extension | 3 | 12–15 | 1 | 1 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Seated Calf Raise | 4 | 15–20 | 1 | 1 min |
Who it is for
- Intermediate lifters who can reliably get to the gym six days a week.
- People chasing muscle size who like shorter sessions with a clear theme each day.
- Lifters coming off a beginner full-body routine who have run out of linear progress.
Weekly schedule
Push A, Pull A, Legs A, Push B, Pull B, Legs B, then one rest day. If six days is too many, run it as a rolling three-on, one-off rotation instead.
How to progress
Each lift has a rep range. Stay at a weight until you hit the top of the range on every set at the listed RIR, then add the smallest jump. Compound lifts on the A days are the best signal of overall progress.
Direct sets per muscle each week
Counts sets where the muscle is a primary mover. Compound lifts also train secondary muscles.
Questions
Is PPL good for beginners?
It can work, but six days is a big commitment for a beginner. A three-day full-body or four-day upper/lower plan usually builds the habit and technique faster, then PPL becomes a good next step.
Can I run PPL three days a week?
Yes, but each muscle is then trained once a week. Most lifters grow better on the six-day version or a rolling rotation that gets each day in roughly every five days.
How long should a PPL session take?
Around 60 minutes with the listed rest times. Five exercises per session keeps the workload high without letting sessions drag on.
Share it with a training partner
The link opens this exact plan. Anyone with Surpass can copy it into their own plan, and anyone without it can still read it.