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.
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.
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
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