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Michael K.

6 Day Push Pull Legs Workout Routine PDF: Free Download

The push, pull, legs split is one of the most popular routines in the fitness community, and for good reason. It allows you to hit muscles with similar movement patterns on the same day like your back and biceps for example. Thanks to this design, you give your muscles plenty of time to rest while also giving them plenty of volume with two dedicated lifting sessions per week. In our 6 Day Push Pull Legs Workout Routine PDF, you will get a full sample routine as well as a comprehensive guide for how to best see great results.

6 Day Push Pull Legs Workout Routine PDF: Download Here

Click below to download your free PDF! Easy to print out for the gym.

What Is Push Pull Legs (PPL)?

Push pull legs is a popular lifting routine that is based on the idea that muscles with similar movement patterns should be trained together. For example, the chest, shoulder, and tricep are the major muscles that are involved in during pressing (pushing) movements. Therefore, it makes sense to work all of these muscles on the same day since they are all trained with similar exercises anyway.

The same can be said for the biceps and back muscles. Since both of these muscles are the primary movers during pulling movements, it makes to work them both on the same day. Lastly, legs also have their own dedicated day.

Most of the PPL routines you will see will be 6 days long. Some just will cycle through the same 3-day PPL routine while others will have distinct days for the entire routine. In our program, for example, one push day is more chest focused while the other is more shoulder focused.

6 Day Push Pull Legs Routine Principles

Here are the basics you need to know for a 6 day push pull legs routine. These are just some of the major exercises that most PPL routines will include

Push Muscles

These are the muscles that do the most work to push weights away from the body.

  • Chest
  • Triceps
  • Shoulders

Push Exercises

  • Bench Press
  • Overhead Press
  • Dips
  • Triceps Pressdowns
  • Dumbbell Bench Press

Pull Muscles

These are the muscles that are most involved in pulling weight toward your body

  • Back (Lats, Traps, Terese, Rhomboids, etc)
  • Biceps

Pull Exercises

Leg Muscles

These are the muscles that are used to move your legs, whether that be an extension or curl.

  • Quads
  • Hamstrings
  • Calves

Leg Exercises

  • Squat
  • Romanian Deadlift
  • Leg Extension
  • Leg Curls

Workout Schedule

Here is the schedule followed by most 6 day workout routines:

  • Day 1- Push (Chest Focus)
  • Day 2- Pull (Back Width Focus)
  • Day 3- Legs (Quad Focus)
  • Day 4- Push (Shoulder Focus)
  • Day 5- Pull (Back Thickness Focus)
  • Day 6- Legs (Hamstring Focus)
  • Day 7- Rest

6 Day PPL Workout Routine

pull up negatives

This is the routine you can find in the PDF, download the PDF for more detailed guides and instructions.

Day 1( Chest Focus)

  • Flat Barbell Bench Press: 4 sets of 6-8 reps
  • Incline Dumbbell Bench Press: 4 sets of 8-10 reps
  • Cable Chest Fly: 3 sets of 10-12 reps
  • Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  • Lateral Raises: 3 sets of 12-15 reps
  • Tricep Dips: 3 sets of 8-10 reps
  • Rope Tricep Pushdown: 3 sets of 12-15 reps

Day 2 (Back Width Focus)

  • Pull-ups: 4 sets of 6-8 reps
  • Lat Pulldowns: 4 sets of 8-10 reps
  • Straight-Arm Pulldowns: 3 sets of 10-12 reps
  • Barbell Rows: 3 sets of 6-8 reps
  • Face Pulls: 3 sets of 12-15 reps
  • Barbell Bicep Curls: 3 sets of 8-10 reps
  • Hammer Curls: 3 sets of 10-12 reps

Day 3 (Legs Quad Focus)

  • Barbell Squats: 4 sets of 6-8 reps
  • Leg Press: 4 sets of 8-10 reps
  • Walking Lunges: 3 sets of 10-12 reps (each leg)
  • Leg Extensions: 3 sets of 12-15 reps
  • Romanian Deadlift: 3 sets of 8-10 reps
  • Lying Leg Curls: 3 sets of 10-12 reps
  • Standing Calf Raises: 4 sets of 12-15 reps

Day 4 (Shoulder Focus)

  • Seated Dumbbell Shoulder Press: 4 sets of 6-8 reps
  • Lateral Raises: 4 sets of 8-10 reps
  • Bent-Over Rear Delt Flyes: 3 sets of 10-12 reps
  • Close-Grip Barbell Bench Press: 3 sets of 8-10 reps
  • Incline Dumbbell Flyes: 3 sets of 12-15 reps
  • Overhead Tricep Extension: 3 sets of 8-10 reps
  • Skull Crushers: 3 sets of 10-12 reps

Day 5 (Back Thickness Focus)

  • Deadlift: 4 sets of 6-8 reps
  • Barbell Rows: 4 sets of 8-10 reps
  • T-Bar Rows: 3 sets of 10-12 reps
  • Seated Cable Rows: 3 sets of 12-15 reps
  • Cable Face Pulls: 3 sets of 12-15 reps
  • Incline Dumbbell Bicep Curls: 3 sets of 8-10 reps
  • Concentration Curls: 3 sets of 10-12 reps

Day 6 (Legs Hamstring Focus)

  • Romanian Deadlift: 4 sets of 6-8 reps
  • Bulgarian Split Squats: 4 sets of 8-10 reps (each leg)
  • Hip Thrusts: 3 sets of 10-12 reps
  • Leg Extensions: 3 sets of 10-12 reps
  • Seated Calf Raises: 4 sets of 12-15 reps

Alternative Programs

You could run plenty of other programs, including Starting Strength or nSuns. Personally, I think that the MAPS Programs are some of the better programs on the market.

They are very detailed and come with some great instructional videos.

Bottom Line

The PPL split is one the most effective and simple workout routines you can follow. Use our PDF to have a simple guide in the gym.

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