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.
Yes, PPL templates are great to use.
Novice, intermediate to advanced level trainees.
Periodization methods vary.
Rep methods vary
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.
Table of Contents
6 Day Push Pull Legs Programs
Here you'll find the best 6 day push pull day programs.
Metallicadpa Beginner PPL
PHUL 6 Day PPL
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.
Blood God PPL
As the name sounds, this is a program that is highly demanding but it isn't well known.
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.
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
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.