Six-Day PPL
Push · Pull · Legs ×2
Train
Core & cardio
Guide
Day 1
Push A
Day 2
Pull A
Day 3
Legs A
Day 4
Push B
Day 5
Pull B
Day 6 · opt
Legs B
Day 1 — push
Push A
Chest focus
7
Exercises
22
Working sets
70
Min, incl. rest
0 / 7 done
Reset
Warm-up
8–10 min
The work
22 sets
1
Barbell bench press
Chest · front delts · triceps
4 × 6–8
sets × reps
2
Incline dumbbell press
Upper chest · front delts · triceps
3 × 8–10
sets × reps
3
Seated shoulder press
Front & side delts · triceps
3 × 8–10
sets × reps
4
Cable fly
/ Pec deck
Chest — stretch & squeeze
3 × 12–15
sets × reps
5
Lateral raise
Side delts
3 × 12–15
sets × reps
6
Overhead triceps extension
Triceps — long head
3 × 10–12
sets × reps
7
Triceps rope pushdown
Triceps — lateral head
3 × 12–15
sets × reps
Cool-down
30 s holds
Rest
60
90
2m
3m