THE 6 DAY PPL

The 6 Day PPL Split is a high-frequency, high-efficiency hypertrophy programme built to maximise muscle growth. Across two full Push days, two Pull days, and two Leg days each week, you’ll train every major muscle group twice with balanced volume, smart exercise rotation, and structured progression.

This split is designed for lifters who want to grow faster, train with intensity, and recover effectively while hitting each muscle group with the optimal combination of compounds and isolations. Every session includes clear exercises, rep targets, set guidance, and movement alternatives to fit any gym setup.

Whether your goal is size, strength, or complete physique development, this PPL system gives you the weekly structure needed to progress consistently and build muscle at an accelerated rate.