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6 Day PPL Split Workout Routines (6 PPL Programs)

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Are you just looking for great 6 day PPL workout programs to run?

If so, check out these links for spreadsheets and additional info.

What is a PPL Split?

A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days.

About 6 Day Push Pull Legs Routines

Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout 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 will also add real strength.

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StrongLifts 5×5 Workout Program Spreadsheet

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Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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StrongLifts 5×5 is a 3-day-per-week beginner strength program built around two alternating workouts. Workout A is squat, bench press, and barbell row. Workout B is squat, overhead press, and deadlift. You train each one 3 times every two weeks, always squatting, adding 5 lb to the bar each session. Mehdi at stronglifts.com based it on Bill Starr’s 5×5 from the 1970s.

The idea is pure linear progression: no percentages, no wave loading, no periodization. You just add weight every single session until you can’t anymore. That simplicity is the whole point. Every session you squat, which is what drives the strength base. It’s the easiest possible novice program to follow, by design.

StrongLifts is for true beginners or people coming back after a long layoff. If you’ve been lifting consistently for more than 6 months, you’ll probably stall faster than the program expects, and something like Starting Strength or GZCLP may serve you better. Both the lb and kg versions of the spreadsheet are below.

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Texas Method Program Tips and Spreadsheet Template

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Recommended by Lift Vault:
Experience level:
Weeks:
Periodization: ,
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Texas Method Routine Overview

The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.

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