{"id":4295,"date":"2021-06-16T01:40:09","date_gmt":"2021-06-16T01:40:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4295"},"modified":"2024-11-02T18:28:55","modified_gmt":"2024-11-02T18:28:55","slug":"push-pull-legs-6-day-split-for-strength-and-hypertrophy","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy","title":{"rendered":"Push Pull Legs 6 Day Split for Strength & Hypertrophy w\/ PDF"},"content":{"rendered":"\n

Building a muscular and aesthetic physique has always been my ultimate fitness goal. That’s why I tried many workout splits<\/a>, from full-body and upper\/lower to PPL and muscle group.<\/p>\n\n\n\n

A full-body routine<\/a> helped me increase my strength and endurance (working out four times a week), the muscle group split<\/a> helped me maintain my strength and mass, and the upper\/lower split<\/a> also helped me achieve balance results.<\/p>\n\n\n\n

However, it was the 6 day push pull legs split that helped me gain strength and mass.<\/p>\n\n\n\n

The PPL split allows you to train each muscle twice a week and helps increase strength and size over time, as shown in a study published by Sports Medicine.1<\/a><\/sup>Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/a>. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/span><\/p>\n\n\n\n

So, if you also want to build a sturdy and sizeable physique, explore and download this ultimate PPL 6-day muscle-building workout plan PDF.<\/p>\n\n\n\n

6 Day Push Pull Leg Training Plan Summary<\/strong><\/h2>\n\n\n\n
Routine Type<\/td>Push-Pull-Leg Split<\/td><\/tr>
Program Duration<\/td>12 Weeks<\/td><\/tr>
Routine Goal<\/td>Strength And Hypertrophy<\/td><\/tr>
Training Level<\/td>Intermediate<\/td><\/tr>
Duration Per Session<\/td>60-90 Minutes<\/td><\/tr>
Frequency<\/td>6 Days per Week<\/td><\/tr>
Targe Gender<\/td>Male and Female<\/td><\/tr>
Suitable Age Group<\/td>18-35 Years<\/td><\/tr>
Preceding Plan<\/td> 5-Day PPL Routine<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

How Do You Train in Push\/Pull\/Legs (PPL) Split?<\/strong><\/h2>\n\n\n\n
\"PPL<\/figure>\n\n\n\n


The push\/pull\/leg routine is divided into three parts – push day, pull, and leg day.<\/p>\n\n\n\n

Push day includes training the chest, shoulder, and triceps muscle groups. Bench presses, overhead presses, dips, floor presses<\/a>, and push-ups are examples of push exercises.<\/p>\n\n\n\n

Pull day includes training the back, biceps, wrist, and forearm muscles.<\/p>\n\n\n\n

Pull-ups, lat pulldown, barbell bent-over, cable rowing, barbell curls, chin-ups, and wrist curls are some examples of pull exercises.<\/p>\n\n\n\n

Leg day includes training the quadriceps, hamstrings, calves, and glutes.<\/p>\n\n\n\n

Squats, leg presses, leg extensions, hamstring curls, calf raises, hip thrusts and glute bridges are some of the best exercises for leg day training.<\/p>\n\n\n\n

Usually, the push workout is done on day 1, the pull workout on day 2, and the leg workout on day 3. And you can also train your core on your leg day.<\/p>\n\n\n\n

Push Pull Legs 6 Day Split for Strength and Mass Gain<\/strong><\/h2>\n\n\n\n
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