GAIN MUSCLE

6 Push Pull Legs Programs: Best Collection Of PPL Spreadsheets

by Nader Qudimat
Updated November 2, 2021
OVERVIEW
Goal
Hypertrophy and / or strength
Experience Level
Novice, intermediate to advanced level trainees.
Periodization
Periodization methods vary.
Duration
Duration varies.
Positives
Flexible and customizable 
Less likely to get bored with this
Negatives 
Some training knowledge is required
Some programs need more calcuating than others

Bottom Line

Our favorite type of program are the push pull legs workouts. 

There's so much that can be customized and it's flexible. 

It doesn't matter what level or your lifting goals are, this type of program can work well for mostly anyone. 

Here you'll find several PPL templates that you can choose from. .

Make sure you make a copy of the spreadsheet.

For how to save spreadsheet instructions on mobile or desktop. 

Jump down to the collection

Push pull legs structure is widely used when it comes to lifting for any goal.

Bodybuilders, strength training, powerbuilding..

You name it and you'll find a use with these types of templates. 

This type of program uses a style of workouts that involves grouping one type of exercise under one workout. 

For example, one day would be push, and this would only have exercises like bench press, dumbbell press, overhead press, etc.

And another day would be pull.

This would allow the opposite muscles to recover.

Doing this would help maximize hypertrophy and strength, as the volume and intensity would vary from week to week, day to day. 

6 Day Push Pull Legs Programs

Here you'll find the best 6 day push pull day programs. 

 

Metallicadpa Beginner PPL

The Metallicadpa push pull program is one of the most popular choices. 

It allows for exercise selection, and you can choose the progression rate for each exercise. 

It's also known as the Reddit PPL and you can find more info here

Metallicadpa Beginner Spreadsheet

nSuns 5/3/1

This is a program from Reddit but it isn't by nSuns and a lot of users have found it intriguing. 

It uses the rep scheme of the nSuns LP compound lifts (T1 lifts) along with the 5/3/1 BB rep scheme for the high volume sets (T2 lifts, like high rep sets of 10).

nSuns 5/3/1 LP PPL with BBB Spreadsheet

PHUL 6 Day PPL

The original PHUL program is a 4 day split, but this is a 6 day push pull legs variation.

You can see the original PHUL program here. 

And below is the push pull legs variation: 

PHUL 6 Day PPL Workout Split Spreadsheet

GZCL

This is a push pull legs variant of the original GZCLP. 

GZCL PPL 

Coolcidia

The Coolciada program is another split that comes from the bodybuilding.com forums.

It's been online for a while but the Reddit PPL (Metallicadpa) above is much more popular.   

Coolcicada 6 Day PPL Workout Split With Deadlifts

Blood God PPL 

As the name sounds, this is a program that is highly demanding but it isn't well known. 

Blood God PPL Workout Split Spreadsheet

Warm Up

Because there seems to be a growing trend to sitting more and more often, the warm up becomes a very important part of our workouts. 

It needs to be done in order to prime the body and muscles for an oncoming slaughter. 

I recommend performing at least 5-10 minutes of any sort of light cardiovascular activity, until you feel warm or break a sweat. 

Once you do that, perform a few light sets of the muscles you're about to workout. 

You should do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts. 

You can do 1-2 warm up sets before a specific exercise. 

PPL FAQ

What Is PPL?

PPL stands for push, pull, legs. 

These types of programs typically have 6 workouts per week, but it can also be customized to 3 per week. 

The ones listed here are 6 day programs and they have stimulate each muscle group twice per week. 

This type of program will result in a week where there's 1 day rest after the 3rd day (like push/pull/legs/rest/push/pull/legs).

Who Is PPL For?

Anyone with the goal of strength or hypertrophy are going to enjoy these types of programs. 

Powerlifters won't have optimal training from this type of program since it uses high frequency. 

A push pull legs program can be customized and it can be used to improve 1 rep max's. 

You'll maximize aesthetics and hypertrophy the most with push pull leg programs. 

What's the difference between PPL vs Lower Body / Upper Body?

A push pull legs program will organize exercises by their category for each workout.

Like for push: bench press, overhead press, dumbbell press, triceps

For pull: rows, pull downs, pull ups, deadlifts

For legs: squats, front squats, any leg exercise

An upper / lower body program will organize exercises similarly, by upper body exercises and lower body exercises. 

For example upper body exercises will include any exercise that will engage the upper body, like bench press, rows, curls, tricep extensions, etc. 

While lower body will have exercises just for the legs, like squats, calf raises, or any leg exercise. 

Signs of Burnout?

Overtraining can cost you weeks or even months in rare cases if you're not careful.

By overtraining, you will increase your risk of injury, which can happen easily if you're overworked.

It's best to take a week off or take it easy if you have been training hard for a few weeks.

Usually pre made programs will account for this for you.

Here are some overtraining signs to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Like feeling sore near joints.
  • Lack of proper sleep
  • Suddenly feeling sick or a cold coming on- immune system is compromised.
  • Loss of libido
  • Depression

If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.

If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.

PPL program

There's many push pull programs for you to take advantage of. 

Pick one, stick with it and stay consistent. 

Feel free to contact me or leave a comment if you have any questions. 

by Nader Qudimat

Forged by the iron and cold steel, Nader takes his knowledge and hulks it up into this site.

Having to be stuck as a 110lb skinny guy in the early days, he has had no choice but to keep improving himself until he cannot.

Click here to check out his 12 year transformation: Natural 12 Year Transformation

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