The Best 6-Day PPL Routine (Full Schedule + Exercises)
Run push/pull/legs six times a week to hit every muscle twice. Here is the full schedule, the exact exercises, and what to expect from your first month.
A 6-day PPL routine runs the push/pull/legs cycle twice a week, hitting every muscle group twice. It is the most effective training schedule for intermediate lifters who can recover from near-daily training. If you can show up six days a week and your sleep and nutrition are on track, this is one of the fastest ways to build muscle.
What does a 6-day PPL schedule look like?
You run the three workouts back to back, rest one day, then repeat:
| Day | Workout |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Each muscle gets two sessions a week with roughly 72 hours of recovery between them. That is twice the growth stimulus of a once-a-week bro split, with enough rest to actually recover before the next session.
What are the exercises for each day?
Here is a complete 6-day PPL routine you can start this week. The rep ranges are written as min to max. When you hit the top of the range on every set, add weight next session.
Push Day (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 6 to 8 |
| Overhead Press | 3 | 6 to 8 |
| Incline Dumbbell Press | 3 | 8 to 12 |
| Triceps Pushdown | 3 | 10 to 15 |
| Lateral Raise | 3 | 12 to 20 |
Pull Day (Back, Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 1 | 5 |
| Pull-Up | 3 | 6 to 10 |
| Barbell Row | 3 | 6 to 10 |
| Face Pull | 3 | 12 to 20 |
| Barbell Curl | 3 | 8 to 12 |
Leg Day (Quads, Hamstrings, Glutes, Calves)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 6 to 8 |
| Romanian Deadlift | 3 | 8 to 12 |
| Leg Press | 3 | 10 to 15 |
| Leg Curl | 3 | 10 to 15 |
| Standing Calf Raise | 3 | 12 to 20 |
Who is a 6-day routine right for?
Six days a week is not for everyone. Here is how to pick the right schedule:
| Profile | Best schedule |
|---|---|
| Beginner (0 to 6 months lifting) | 3-day PPL |
| Intermediate (6 or more months) | 6-day PPL |
| Limited to 4 days per week | Upper/lower |
| Sleep or nutrition is inconsistent | 3-day or 4-day |
You are ready for 6 days when you recover well between sessions. That means 7 to 9 hours of sleep, enough protein (around 0.7 to 1 gram per pound of bodyweight), and no lingering soreness going into day four. If you are just starting out, build your base first with the beginner guide to push/pull/legs.
How do you know when to add weight?
The rule is the same whether you train 3 or 6 days: add weight when you complete every set at the top of your rep range.
Here is what that looks like for bench press (3 sets, 6 to 8 reps):
- Week 1: 60kg for 8, 8, 7. Not all sets hit 8. Stay at 60kg.
- Week 2: 60kg for 8, 8, 8. All sets hit the top. Add 2.5kg next session.
- Week 3: 62.5kg for 8, 7, 7. Back to building toward the top.
This is progressive overload. Without it, the best program in the world does nothing. With it, even a simple routine produces consistent results month after month.
Why does tracking matter more on a 6-day split?
Twelve exercises across three days means a lot to remember. Most people who skip tracking end up lifting the same weight for weeks without realizing it. That is the biggest reason good programs stop working.
A log removes the guesswork. Before each set, you know exactly what you lifted last time and what you need to beat. On a 6-day split you are in the gym six times a week, and you need something that remembers for you. Using a dedicated tracker means you walk in with a target already on screen.
How long until you see results?
Strength usually goes up within the first two weeks as your nervous system adapts. Visible muscle changes take 4 to 6 weeks of consistent training. The key word is consistent. Six sessions a week only beats three sessions if you actually show up. A complete 3-day week done every week beats a 6-day routine done every other week. Build the habit first, then add frequency.
The PPL tracker is built for this exact routine. It opens to your next workout, shows last session's weights, and lets you log each set with a tap. Your target is on screen before you touch the bar.
Frequently asked questions
Is a 6-day PPL routine too much?
Not if you are sleeping and eating well. Most intermediate lifters recover fine on 6 days with one rest day. If progress stalls, add a second rest day before cutting the program.
Can beginners do a 6-day PPL routine?
It is not the best starting point. Beginners grow fastest at 3 days a week and need more time to learn the lifts. Start with a 3-day version and move to 6 days after a few months.
What is the best day to rest on a 6-day PPL routine?
Most people rest on Sunday and keep the rest of the week consistent. The specific day matters less than taking at least one full day off each week.