September 9, 2019: New and improved Metallicadpa PPL v2.1 spreadsheet has been added. Now keeps track of 12 weeks at a time, progresses weight automatically between workouts, and is easier to customize. Way better than static PDFs!
August 30, 2019 Update: Added Shortcut to Shred to the list of PPL programs.
Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout structure, often referred to as a split, allows for recovery from a certain set of movements while still training other movements. For example, by grouping push movements (e.g. overhead press, bench press, dumbbell press, etc.) together in a single training session, it allows for those muscles to recover while pull movements are trained the next day. This lets an athlete train with greater frequency while still allowing for adequate recovery. These programs are often used to stimulate hypertrophy, though mixing heavy days with lighter days appropriately can also help achieve significant strength gains as well.
- 3 Day Split Workout Routine Collection
- 4 Day Split Workout Routine Collection
- 5 Day Split Workout Routine Collection
- Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)
Popular 6 day Push Pull Legs Workout Splits include:
- nSuns 5/3/1 LP PPL with BBB
- metallicadpa PPL
- Blood God PPL
- PPL GZCL
- Shortcut to Shred
- Coolcicada 6 Day PPL
- PHUL 6 Day PPL Version
- 1 PPL Exercise List
- 2 nSuns 5/3/1 LP PPL with BBB Spreadsheet
- 3 Metallicadpa Beginner PPL v2.2 (1RM Inputs + Auto Progression) Spreadsheet
- 4 Blood God PPL Workout Split Spreadsheet
- 5 GZCL 6 Day PPL Workout Split Spreadsheet
- 6 Shortcut to Shred
- 7 Coolcicada 6 Day PPL Workout Split (with deadlifts)
- 8 PHUL 6 Day PPL Workout Split Spreadsheet
- 9 Frequently Asked Questions about PPL Workout Routines
PPL Exercise List
While all of the spreadsheets below contain pre-written exercise movements for you, you may want to customize the program to your own individual areas for improvement. Below are some PPL example exercises you may want to consider swapping into one of the routines below.
- Bench press (flat, incline, decline)
- Dumbbell press (flat, incline, decline)
- Overhead press (seated, standing)
- Rope pushdown, skull crushers, overhead tricep extension
- Dumbbell lateral raises
- Farmers walks
- Arnold press
- Deadlifts (conventional, sumo, stiff legged, Romanian, deficit)
- Barbell row
- Chest supported row
- Cable row
- Lat pull down
- T-bar row
- Good mornings
- Dumbbell curls
- Hammer curls
- Cable curls
- Squats (standard, paused, pin)
- Leg press
- Leg extensions
- Hamstring curls
- Glute bridges
Again, the programs below will have many of these pre-selected, but don’t be afraid to change it up! PPLs are popular for their flexibility and versatility. If you know you have certain weaknesses in your main lifts that need working on or want to develop lagging body parts, check out the above.
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nSuns 5/3/1 LP PPL with BBB Spreadsheet
Related: nSuns Spreadsheets (many versions)
Metallicadpa Beginner PPL v2.2 (1RM Inputs + Auto Progression) Spreadsheet
New and improved spreadsheet in September 2019. This PPL spreadsheet lets you customize exercise selection and the progression rate for each lift. Also known as the “Reddit PPL,” it’s been a popular mainstay for novice lifters for many years.
Related: Metallicadpa PPL Spreadsheet
Blood God PPL Workout Split Spreadsheet
GZCL 6 Day PPL Workout Split Spreadsheet
Shortcut to Shred
While not strictly a PPL, Shortcut to Shred is a 6 day body part split that organizes its training in a pattern similar to PPL. It differs from many programs by combining short cardio exercises between lifting sets for additional calorie burning.
Learn more: Shortcut to Shred + PDF Download
Coolcicada 6 Day PPL Workout Split (with deadlifts)
Related: Coolcicada PPL Spreadsheets (including version without deadlifts)
PHUL 6 Day PPL Workout Split Spreadsheet
Related: PHUL Workout Spreadsheets
Frequently Asked Questions about PPL Workout Routines
What are some popular 6 day PPL workout routines?
How is a PPL routine structured?
PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week).. This allows for high frequency training while still allowing time for muscles to recover from the previous workout.
What are PPL routines good for?
PPL routines are popular among individuals that are training for strength and hypertrophy. They are generally not powerlifting programs, as most powerlifting programs don’t program such high frequency. With that said, PPL routines are very flexible and depending on the number of movements done on each day, development of an athlete’s one rep max (1RM) could still be achieved through a PPL program.
With that said, they are usually best suited for individuals seeking aesthetic goals.
What are examples of push, pull, and legs exercises?
Push exercises include bench press and its variations (e.g. incline bench press), dumbbell presses, military press, Arnold press, etc.
Pull exercises include the deadlift and its variations (e.g. deficit deadlifts), rack pulls, trap bar deadlifts, rows, pull downs, dumbbell curls, hammer curls, etc.
Leg exercises include squats, leg extensions, hamstring curls, hack squats, front squats, split squats, lunges, etc.