Push-Pull-Legs (PPL) Hypertrophy Workout Plan

6-day PPL split is one of the most effective ways to train for hypertrophy. It ensures each muscle group gets worked twice a week while allowing sufficient recovery time.

Precautions for Safe Training

1. Warm Up Properly

Always start with 5-10 minutes of dynamic warm-ups to increase blood flow and prevent injuries.

2. Avoid Lifting Too Heavy Too Soon

Progress gradually and maintain proper form to prevent joint and muscle strain.

3. Listen to Your Body

If you experience persistent pain or discomfort, take rest days or adjust your workout intensity.

4. Maintain Joint Health

Include mobility exercises and stretch post-workout to keep your joints flexible and strong.

Workout Schedule

• Split: Push/Pull/Legs

• Frequency: 6 days per week.

• Volume: Moderate

• Workout length: 60 minutes to 90 minutes

  
  

Day 1: Push (Chest, Shoulders, Triceps)

• Bench Press – 4x8-12

• Incline Dumbbell Press – 3x10-12

• Overhead Shoulder Press – 3x8-12

• Lateral Raises – 3x12-15

• Triceps Dips – 3x10-12

• Cable Triceps Pushdowns – 3x12-15

• Skull Crushers – 3x12

Day 2: Pull (Back, Biceps, Rear Delts)

• Deadlifts – 4x6-10

• Pull-Ups – 3x8-12

• Lat pull Down – 3x12-15

• Bent-Over Rows – 3x8-12

• Face Pulls – 3x12-15

• Hammer Curls – 3x10-12

• Barbell Bicep Curls – 3x10-12

Day 3: Legs (Quads, Hamstrings, Calves, Glutes)

• Squats – 4x8-12

• Romanian Deadlifts – 3x10-12

• Leg Press – 3x10-12

• Calf Raises – 4x12-15

• Bulgarian Split Squats – 3x12-15

Day 4: Push (Chest, Shoulders, Triceps)

• Dumbbell Bench Press – 4x8-12

• Arnold Press – 3x8-12

• Decline Bench Press – 3x10-12

• Dumbbell Lateral Raises – 3x12-15

• Skull Crushers – 3x10-12

• Rope Tricep Extensions – 3x12-15

Day 5: Pull (Back, Biceps, Rear Delts)

• Barbell Rows – 4x8-12

• Chin-Ups – 3x8-12

• Seated Cable Rows – 3x10-12

• Dumbbell Rear Delt Flys – 3x12-15

• Preacher Curls – 3x10-12

• Concentration Curls – 3x12-15

Day 6: Legs (Quads, Hamstrings, Calves, Glutes)

• Front Squats – 4x8-12

• Glute Bridges – 3x10-12

• Leg Curls – 3x12-15

• Calf Raises – 4x12-15

• Step-Ups – 3x12-15

Tips for Maximizing Results

1. Maintain Proper Form

Avoid injuries by focusing on correct form over heavy weights.

2. Prioritize Progressive Overload

Increase weight or reps over time to challenge muscles and boost growth.

3. Optimize Nutrition for Recovery

Consume protein, healthy fats, and complex carbs to fuel workouts and recovery.

4. Stay Hydrated

Dehydration can lead to muscle cramps and reduced performance, so drink plenty of water.

5. Get Enough Rest

Muscles grow during recovery, so ensure 7-9 hours of quality sleep per night.