Push/Pull/Legs (PPL)
TemplateClassic 6-day split targeting push muscles, pull muscles, and legs. Run the cycle twice per week for optimal frequency.
Weekly Schedule
Push
6 ex
Pull
7 ex
Rest
Rest Day
Legs
6 ex
Remaining days of the week are rest days
Push
Barbell Bench Press
4 x 6-8
Incline Dumbbell Bench Press
3 x 8-10
Overhead Press
3 x 8-10
Lateral Raise
3 x 12-15
Tricep Pushdown
3 x 10-12
Overhead Tricep Extension
3 x 10-12
Pull
Deadlift
3 x 5
Barbell Row
4 x 6-8
Lat Pulldown
3 x 8-10
Seated Cable Row
3 x 10-12
Face Pull
3 x 15-20
Barbell Curl
3 x 8-10
Hammer Curl
3 x 10-12
Rest
Rest DayThis is a rest day - no exercises needed
Rest days advance your rotation without requiring a workout
Legs
Barbell Squat
4 x 6-8
Romanian Deadlift
3 x 8-10
Leg Press
3 x 10-12
Leg Extension
3 x 12-15
Lying Leg Curl
3 x 10-12
Standing Calf Raise
4 x 12-15
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