Push Pull Legs Workouts 6 days a week

Push Pull Legs Workouts 6 days a week is an effective training split to build muscle. A 6 days a week hypotrophy training plan which targets each muscle group twice a week.

PPL is an training split is opposite of bro split where bro split target each muscle group once a week while PPL training split target muscle twice a week.

Building muscle takes time, consistency, effort and discipline, without wasting any further time lets jump on to Push Pull Legs Workouts 6 days a week;

Push 1 

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps of Incline chest press (Dumbbell, barbell, machine your choice)
3. 3 sets 12 to 15 reps of Cable fly
4. 3 sets 12 to 15 reps of Dumbbell shoulder press
5. 3 sets 12 to 15 reps of Triceps extension ( rope or rod)
6. 3 sets 12 to 15 reps of Cable Lateral raises
7. 3 sets 12 to 15 reps of Overhead triceps extensions (cable or dumbbell)

Pull 1

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps of Pull-ups neutral grip
3. 3 sets 12 to 15 reps of Lat pull-down wide grip
4. 3 sets 12 to 15 reps of Cable row
5. 3 sets 12 to 15 reps of Bicep curl ( dumbbell or barbell)
6. 3 sets 12 to 15 reps of Hammer curl
7. 3 sets 12 to 15 reps of barbell row
8. 2 sets 12 to 15 reps of rear delt fly

Legs 1

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps Barbell back squat
3. 3 sets 12 to 15 reps seated leg curls
4. 3 sets 12 to 15 reps Split squats
5. 3 sets 12 to 15 reps Rdl
6. 3 sets 12 to 15 reps Standing calf raises
7. 3 sets 12 to 15 reps Crunches

Push 2

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps of Flat chest press (Dumbbell, barbell, machine your choice)
3. 3 sets 12 to 15 reps of Peck deck
4. 3 sets 12 to 15 reps of Dumbbell shoulder press
5. 3 sets 12 to 15 reps of Triceps dips
6. 3 sets 12 to 15 reps of Cable Lateral raises
7. 3 sets 12 to 15 reps of Skull crushers

Pull 2

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps of Pull-ups neutral grip
3. 3 sets 12 to 15 reps of single arm Lat pull in
4. 3 sets 12 to 15 reps of Cable row
5. 3 sets 12 to 15 reps of Bicep curl ( dumbbell or barbell)
6. 3 sets 12 to 15 reps of Hammer curl
7. 3 sets 12 to 15 reps of chest supported dumbbell row
8. 2 sets 12 to 15 reps of Face pull

Legs 2

1. Start with a light warm-up and some cardio to activate your muscle
2. 3 sets 12 to 15 reps Barbell front squat
3. 3 sets 12 to 15 reps leg curls
4. 3 sets 12 to 15 reps walking lunges
5. 3 sets 12 to 15 reps Rdl
6. 3 sets 12 to 15 reps Standing calf raises
7. 3 sets 12 to 15 reps hanging leg raises

Mistakes to avoid 

• Perform Every exercise with good form
• Don’t go to heavy on first day
• Always warm-up before workout
• Stay hydrated
• Don’t eat during workout
• Perform every rep with full range of motion
• take rest for actives muscle recovery

10 best cardio exercises to try 

1.Jumping jacks:
2.Burpees:
3.Mountian climbers:
4.High knees:
5.Butt Kicks:
6. Jumping Squats:
7. Box Jump:
8.Shadow Boxing:
9.Dancing:
10.Jumping Rope:

Frequently asked Questions 

Bottom Line

Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy. Its your first day at the gym so don’t overthink grab the weight and start training.

Always warm-up before workout and cool down after a workout. Don’t take a shower immediately after a workout.

Thank you for reading.