Push/Pull/Legs groups pressing muscles, pulling muscles and the lower body into separate sessions. A six-day version repeats the rotation twice before the next full cycle.
It can train each muscle group twice weekly, but six days is not automatically better. Progression and recoverable volume still matter.
This free routine combines session-to-session main-lift progression with higher-rep accessories. Use it when you want more bodybuilding work than a three-day novice plan provides.
Coolcicada repeats the same Push, Pull and Legs sessions twice, using heavy compounds followed by bodybuilding accessories.
The original forum thread is no longer reliably available, so current versions are community reconstructions. Treat any spreadsheet as a secondary adaptation, not an official creator file.
The FitFrek planner provides A/B slots, rep ranges, progression rules and a weekly volume summary. Use it only when you can manage exercise selection and volume.
The original FitFrek workbook includes a six-session builder, volume summary, eight-week calendar and log.
The old page listed nSuns + BBB PPL, PHUL and GZCL variations, and Blood God PPL. These are community hybrids, not official versions. Keep a file only when its source, rights and formulas are verified.
Choose the progression rule before adding exercises. Mixing session, weekly and rep-range progression without a plan makes stalls hard to diagnose.
If performance falls, reduce unnecessary sets before replacing the split. Volume often grows faster than recovery.
A PPLRPPL or PPLPPLR schedule can work. Keep the sessions in order rather than skipping the leg or pull day whenever the calendar gets inconvenient.
It fits lifters with reliable access, stable recovery and enough experience to manage six sessions. It is a poor first choice when technique or scheduling remains unstable.
Metallicadpa is the clearest starting point because its progression is documented. Build your own PPL only when you can control selection and weekly volume.
