Push Pull Legs

The classic PPL performed twice per week. Maximum volume and frequency for serious lifters. This is how champions are built.

IntermediateLong sessionshypertrophypowerbuilding
Days a week6
Exercises24
Focus5muscles

Who it's for

A 6-day intermediate program with extra work for chest, back, shoulders, quadriceps and hamstrings: 24 exercises across 6 sessions a week.

Focus muscles: Chest, Back, Shoulders, Quadriceps, Hamstrings. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

6 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push A

Heavy push

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Dumbbell Lateral Raise

Day 2

Pull A

Heavy pull

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Barbell Curl

Day 3

Legs A

Heavy legs

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Leg Curl

Day 4

Push B

Volume push

  1. 1Dumbbell Bench Press
  2. 2Barbell Overhead Press
  3. 3Cable Fly
  4. 4Cable Tricep Pushdown

Day 5

Pull B

Volume pull

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Cable Face Pull
  4. 4Barbell Curl

Day 6

Legs B

Volume legs

  1. 1Barbell Front Squat
  2. 2Dumbbell Lunge
  3. 3Leg Curl
  4. 4Standing Calf Raise Machine

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back18Optimal
Glutes16.5Optimal
Hamstrings16.5High
Shoulders16.5Optimal
Quadriceps13.5Optimal
Biceps12Optimal
Chest12Optimal
Lats10.5Moderate
Triceps10.5Optimal
Abs4.5Moderate
Calves4.5Maintenance
Traps4.5Maintenance

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Run this program free.

Start Push Pull Legs in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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