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Program

Push/Pull/Legs 6-Day

PPL 6-Day is the default high-volume hypertrophy split. Six sessions a week — Push, Pull, Legs, repeat — with enough frequency to drive weekly volume into the MAV range on every muscle group.

Goal
hypertrophy
Experience
intermediate
Schedule
6 days/wk
Duration
Ongoing

How it works

Two push days, two pull days, two leg days per week. LiftProof schedules them Monday through Saturday by default; move rest day to taste.

Each session opens with one heavy compound (3–5 sets in the 4–8 rep range), followed by 3–5 accessory movements (3–4 sets each in the 8–15 range). The first session of the week is heavier; the second is higher-volume.

Weekly sets per muscle land in the 14–22 range — inside most evidence-based MAV estimates. LiftProof's weekly sets-per-muscle view (see the Honest Analytics feature) makes it easy to see when you drift above MRV.

Main lifts

Movements

One week

Sample week

  1. Day 01

    Mon (Push A)

    Bench Press 4x5 · Incline DB Press 3x8 · Triceps 3x10

  2. Day 02

    Tue (Pull A)

    Deadlift 3x5 · Pull-ups 4 sets · Row 3x8 · Biceps 3x10

  3. Day 03

    Wed (Legs A)

    Squat 4x5 · RDL 3x8 · Leg Press 3x10 · Calves 3x12

  4. Day 04

    Thu (Push B)

    Overhead Press 4x8 · DB Bench 3x10 · Lateral Raise 3x12

  5. Day 05

    Fri (Pull B)

    Chest-supported Row 4x8 · Lat Pulldown 3x10 · Face Pull 3x12

  6. Day 06

    Sat (Legs B)

    Front Squat 3x6 · Leg Curl 3x10 · Walking Lunge 3x10

Fine print

Caveats

  • Six days is a lot of recovery demand. If you are also running at volume or cutting aggressively, start at PPL 4-Day or drop a day off this template.
  • Adjust weekly volume down if MRV flags start appearing. The template is a starting point, not a mandate.
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