Push / Pull / Legs: the 6-day split

Push / Pull / Legs (PPL) divides training by movement pattern rather than muscle group.

Push: chest, shoulders, triceps. Bench press, overhead press, dips, lateral raises.

Pull: back, biceps, rear delts. Pull-ups, rows, face pulls, curls.

Legs: quads, hamstrings, glutes, calves. Squats, deadlifts, lunges, calf raises.

Run twice through for a 6-day week, or once for a 3-day week. The 6-day version hits each muscle twice weekly, which research consistently favours over once-weekly frequency for hypertrophy.

Who it suits: intermediates who can recover from 5–6 sessions a week and want clear session focus.

Who should skip it: beginners. A 3-day full-body routine builds the same base with far less scheduling pressure.