6 Day PPL Split Workout Routines - Google Sheets (2024) - Lift Vault (2024)

FAQs

Is PPL 6 days a week too much? ›

'Three times a week on PPL will be enough to get people moving, but they will want to come off it after a month or two months and start doing something else, including full-body work. But, if you have a good training age and want to train six times a week, you can — it will be a decent split to do.'

A 6 day push/pull/legs split is one where you do each workout two times per week. Train your chest, shoulders, and triceps on push sessions, back and biceps on pull sessions, and all lower body muscles during legs. Since you're training six days per week, there isn't anything you can change about your weekly schedule.

The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps). This allows for shorter workouts, and/or allows for more volume per session.

This is why following a 5 or 6-day PPL split may be more effective than a bro split, since you train each muscle group twice every seven days, which stimulates muscle protein synthesis more frequently, thereby fostering a more favorable environment for hypertrophy (muscle growth).

Enhanced Recovery: While the training is intense, the 6-day split allows each muscle group to recover adequately before being worked again, which is essential for muscle growth and avoiding overtraining.

The short answer is no. While there are many benefits to strength training, including building stronger bones and muscles and maintaining a healthy weight, you shouldn't lift weights every day. “The science for strength training is that two to three days per week is the best dose for most people.

Lifting weights six days a week, especially for beginners, can lead to overtraining and increased risk of injury. Allow adequate rest days for muscle recovery and growth. Consider following a structured program with proper rest intervals and incorporating other forms of exercise like cardio and flexibility training.

The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.

The schedule itself is relatively flexible and is most often broken into three-day, four-day, five-day, or six-day splits—like so: Day #1, Push: Chest, shoulders, triceps. Day #2, Pull: Back, biceps. Day #3, Legs: Legs, glutes, abs.

Is PPL split good for hypertrophy? ›

A very effective program for hypertrophy is a four days per week routine in which the body parts a divided into three functional categories: Push, Pull, and Legs. This is ideal for beginner to intermediate trainers looking to gain size and strength.

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

The Upper/Lower Training Split

As the name suggests, this split involves training your upper body one day, then your lower body the next. You could train 2x per week or 4x per week in this manner. (If you care more about working your upper body, you could do 2x upper and 1x lower, or vice versa for legs.)

Training six days a week is not too much, but can lead to overtraining. Overtraining occurs when the body doesn't get enough time to recover and build muscle. To prevent overtraining, it's best to train four or five days per week with at least one day of rest in between each workout.

The five-day workweek remains the standard, although it presents challenges in maintaining work-life balance and productivity. The six-day workweek suits certain industries and individuals but carries risks of burnout and reduced employee well-being.

PPL is a split that usually allows you to hit the gym anywhere from three to six times a week — and you can get in and out with only three to four hours per week! This set-up seems weird at first, but it's really easy once you understand the concepts. Think about your pull muscles — back, biceps, traps and forearms.

If you're younger, get loads of sleep and eat plenty of food, then you'll probably do great on a 6 day push pull legs routine. However, if you're older, working full-time with a family, and potentially struggling to sleep and eat as well, then you might do better on a 4 day program.