Push/Pull/Legs Split
Six days. Twice per muscle group. Maximum growth.
Table of Contents
What Is the Push/Pull/Legs Split?
The Push/Pull/Legs (PPL) split divides your training into three categories — pushing movements, pulling movements, and leg work — and runs each twice per week across six training days. Combined with double progression, this structure delivers high training volume with systematic weight increases.
Each session targets one movement pattern with multiple rep ranges: heavy compounds (6-8 reps), secondary compounds (8-10 reps), accessories (10-12 reps), and isolation work (12-15 reps). Double progression applies to every exercise independently — add reps until you earn the next weight jump.
This is SteelRep’s highest-volume program. It demands consistent training six days per week and sufficient recovery (sleep, nutrition, stress management).
Who Is This Program For?
Experience level: Intermediate lifters with at least 6-12 months of consistent training. You need a solid strength base and recovery capacity to handle six sessions per week.
Goals: Maximum hypertrophy. Each muscle group gets hit twice per week with multiple rep ranges, driving the highest volume accumulation of any SteelRep program.
Time commitment: Six sessions per week, 60-75 minutes each. One rest day.
Program Schedule
| Day | Focus | Key Exercises |
|---|---|---|
| Monday | Push | Bench Press 3x6-8, Incline DB Press 3x8-10, Lateral Raises 3x12-15 |
| Tuesday | Pull | Barbell Row 3x6-8, Lat Pulldowns 3x8-10, Face Pulls 3x12-15 |
| Wednesday | Legs | Squat 3x6-8, Leg Press 3x8-10, Leg Curls 3x12-15 |
| Thursday | Push | Overhead Press 3x6-8, Cable Flyes 3x10-12, Tricep Pushdowns 3x12-15 |
| Friday | Pull | Deadlift 3x6-8, Cable Rows 3x8-10, Bicep Curls 3x12-15 |
| Saturday | Legs | Front Squat 3x6-8, Romanian Deadlift 3x8-10, Calf Raises 3x12-15 |
| Sunday | Rest | — |
How Progression Works
Double progression across all rep ranges:
- 6-8 range: Start at 3x6. Add reps per session until 3x8, then add 2.5 kg and restart at 3x6.
- 8-10 range: Same principle. 3x8 → 3x10 → add weight → 3x8.
- 12-15 range: 3x12 → 3x15 → add 1.25 kg → 3x12.
Rest periods scale with intensity: 3-5 min for heavy compounds, 2-3 min for secondary, 60-90 sec for isolation.
Key Exercises
Bench Press & Overhead Press — Push days alternate between flat and overhead pressing as the primary movement.
Barbell Row & Deadlift — Pull days alternate between horizontal and vertical pulling patterns, with deadlift serving as both a pull and a posterior chain builder.
Squat & Front Squat — Leg days alternate between back squat and front squat for complete quad, glute, and hamstring development.
Frequently Asked Questions
Can I do this 3 days per week instead of 6? That would be a standard PPL rotation hitting each muscle once per week. It works, but you lose the twice-per-week frequency that makes this program effective. For 3-day training, use Full Body Hypertrophy instead.
Is this too much volume? For beginners, yes. For intermediate lifters with good recovery, the twice-per-week frequency is within research-backed volume recommendations (10-20 sets per muscle group per week).
How do I handle missed sessions? If you miss a day, continue the rotation. Don’t skip ahead — complete each session in order. A PPL split that becomes PPL-PPL with a gap is still effective.
Related Programs
- Full Body Hypertrophy — Same progression system, lower frequency (3 days)
- Upper/Lower Power-Hypertrophy — 4-day alternative balancing strength and size
Track Push/Pull/Legs Split with SteelRep
SteelRep handles progression, rest timers, and logging automatically — so you can focus on lifting. Push/Pull/Legs Split is included with Pro ($4.99/month).
